Tips On Drinking More Water
Why Do We Need Water?
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
Without meaning to worry you or sound dramatic but if you are unable to resupply your body with water the unfortunate ending will be death after approximately 3 days depending on the circumstances. Your body will soon tell you that it's thirsty and dehydrated so make sure you pay attention.
How Much Water Is Enough?
The averaged size human should be drinking around 1.5 - 2 litres 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 litres.
A good test to check on your hydration levels is to check the colour of your urine. If it is dark then you are dehydrated and should get some water in you straight away. If your urine is clear or pale yellow then you are hydrated sufficiently and should carry on sipping water at your current rate. Anything darker than 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 colour urine for yourself as no one person 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.
Water Bottle With Time Measurements
This is the water bottle I use everyday at work. Since work life can get really hectic at times, you get stuck in a meeting, or just get wrapped up in your work, I used to forget to drink or actually couldn't remember how much I had already consumed that day. With this water bottle though I know that I only have to fill it up twice during the work day to make sure I am having enough water.
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. I have a great water bottle that has hours of the day on it so I find it really easy to just keeping sipping water throughout the day and spot if I'm falling behind at anytime.
- 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. I personally prefer to have cold water, especially if it is just plain.
- 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.
Do You Drink Enough?
How much water do you tend to drink per day? (1 litre = 4 x 8oz glasses)
When You Might Need Medical Attention
Immediate Attention Required:
If you are experiencing severe symptoms of dehydration (unconsciousness, delirium, confusion, extreme thirst) then you'll need immediate medical attention. Your doctors will need to put you on a saline drip to get fluid into your body as soon as possible.
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. Both of these symptoms may be a sign of diabetes or other illnesses such sunstroke and other nasty problems and you'll need to get looked at by a doctor as soon as possible.