Tips On Drinking More Water
The Essence of Life
Water is liquid life, without it we would not exist, it's as simple as that. In a healthy averaged sized body around 57% (40 liters of a 70 kg person) of the mass is composed of water. Whether that water is used to make up the volume in plasma (the blood) or part of the cellular structure of the body it still plays a vital role in keeping us alive.
When we don't drink enough water you will start to experience symptoms of dehydration which include the following:
- Dry mouth
- Dark urine
If you are unable to resupply your body with water the unfortunate ending will be death after approximately 3 days depending on the circumstances.
How Much Is Enough?
The averaged size human should be drinking around 1.5 - 2 liters of water everyday. This is going to fluctuate depending on your circumstances. For example if you are pregnant, exercising more, live in a hot climate or are obese then you will need to drink more. If you are petite then you may need to drink a little less or ere closer to 1.5 liters.
A good test is to check the color of your urine. If it is dark then you are dehydrated and if it is clear or pale yellow then you are hydrated sufficiently. Anything below clear or pale yellow and you will need to increase your fluid intake. Over time you will be able to tell what is the right color urine for yourself as no one is the same.
Now that you understand why it is so important to drink more water I would like to share with you some great tips that I use in order to get more water into my daily routine.
7 Tips On How To Increase Your Fluid Intake
We all know that our lives get hectic now again but the number one item on your priority list should be yourself. The best thing you can do for your body is to give it good clean water preferably filtered water. These tips will teach you how to sneak more water into your daily routine without it seeming too much of a chore.
- First thing upon waking drink a pint of water. I find that if I fill up my water filter the night before and pop it in the fridge I can just pour myself a glass in the morning and be instantly refreshed.
- Get a water bottle and take it with you everywhere. You'll find that most places have free water most likely in a cooler. As soon as your bottle is empty fill it up again and continue to sip on it throughout the day.
- Spice things up. If you find plain water boring (let's face it it is) then you can make it exciting by adding a squeeze of lemon or lime, maybe a cucumber slice, and ice for a different taste.
- Alarms are annoying but sometimes necessary. Forgetting to drink can start to cause havoc in your mind and body so if you're a little forgetful or know that you're going to be busy then set yourself a timer every hour or so to have a glass of water.
- Substitute juice for water, or maybe do half and half. That way you'll have fewer calories, get more water in and still have a great flavored drink. Substitute your fizzy drinks to save your insulin and teeth; it will be hard the first week to do so but oh so worth it. You can also substitute your milk protein shake for water, again you'll still have a great drink but with fewer calories and more water.
- Make a tally board to make a game of it. Turn something boring into a fun little game, you can even encourage your friends, co-workers and family to join in. The first one to drink their allocated water limit doesn't have to do the washing up for example, just no cheating!
- Bio-feedback. This basically means that you need to check the color of your urine or take stock of any symptoms that you might be feeling at the time. If your urine is darker than pale yellow you'll need to drink more and if you are experiencing any of the symptoms listed above (headaches, dry mouth etc) then you will feel better after drinking some water.
When You Might Need Medical Attention
If you are experiencing severe symptoms of de-hydration (unconsciousness, delirium, confusion, extreme thirst) then you'll need immediate medical attention.
You may also need to seek medical attention if you find that you are unable to quench your thirst or you're going to the bathroom more frequently because that may be a sign of diabetes or other illness and you'll need to get tested.