Gaby
Researchers believe that an adult should drink up to two liters of water each day. However, for many people, staying hydrated can be a challenge.
Lauren Ball and Emily Birch from the University of Queensland in Australia have developed guidelines on how to cultivate a habit of regular water consumption while also avoiding the unwanted health issues that arise from dehydration.
Why Water is Important
We’ve all heard the saying, “Water is life.” This isn’t just a cliché; it’s a reminder that this essential liquid is crucial for our bodies to function properly, warns ScienceAlert. Therefore, we must learn to consume an adequate amount of water.
Water improves metabolism, normalizes digestion, detoxifies the body, energizes it, supports kidney function, alleviates headaches, regulates body temperature, and provides natural lubrication for joints.
Water is the simplest, most tested, and effective beauty treatment. It cleanses and nourishes the skin, giving it a youthful appearance.
If you don’t drink enough water, dehydration can occur. This condition is often accompanied by migraines, dizziness, fatigue, dry mouth, constipation, and decreased concentration. Severe dehydration increases the risk of urinary tract infections and kidney stones.
How Much Fluid Do You Need?
The universal recommendation for daily water intake is 6-8 glasses. However, doctors now suggest considering that each kilogram of body weight requires 25 milliliters of water.
The amount of fluid your body needs varies by age. This is due to changing metabolic needs throughout our lives. For example, a newborn has higher fluid requirements per kilogram of body weight than their parents. Conversely, older adults need less water than younger individuals.
The normal water turnover in adults is about four percent of total body weight per day. For instance, if you weigh 70 kg, you lose about 2.5-3 liters of water daily (not including sweat). This means you need to consume that same amount of water (including from food and non-alcoholic beverages) to maintain hydration.
How to Make Yourself Drink Enough Water
We can learn from the younger generation. Typically, they use special mobile apps that remind them to stay hydrated.
It’s also important to establish a daily water consumption routine. This way, the process won’t feel burdensome. Experts recommend drinking a glass of water right after waking up. Additionally, mark in your daily planner the time for your coffee break: it should be preceded by a glass of water. It’s also beneficial to drink water before each meal. The more of these hydration breaks you incorporate, the better. All of this depends on your individual daily schedule.
If gulping down a glass of water at once feels difficult at first, start with half a glass. It’s also a good idea to invest in a stylish and convenient water bottle of the right size. You can carry it in your bag and keep it nearby wherever you go, even leaving it by your bed at night.
Little tricks include adding natural flavorings to your water, such as lemon juice, lime, slices of other fruits, berries, or mint leaves. In a bottle stored in the refrigerator, the fruits stay fresh for about three days. (Although experts advise against drinking ice-cold water; it’s better if it’s at room temperature). And there’s no need to add sugar to your water.
You can also consume water with tea. Green and black teas are usually brewed, cooled, and then enjoyed. Fruit teas can be brewed directly in lukewarm water.
And one more thing: if you feel thirsty, it means your body is already slightly dehydrated. So, listen carefully to your body, and it will reward you with health and longevity.
