Keeping well hydrated is a 365 day a year game. Whilst hot weather and increased exercise increases that need, proper daily hydration is key to so many things.
BUT if you're already thirsty, you're already behind in the game.
Proper hydration helps:
Regulate body temperature
Prevent infection
Improve joint function & decrease pain
Improve energy
Improve mood & cognitive performance
Speed up your metabolism
Aid nutrient to cell delivery & cell waste removal
Improve bowel movement
Aid weight loss
Reduce headaches
Promote clearer skin & less wrinkles
Reduce swollen feet
Improve heart health
Prevent kidney stones
Improve digestion & reduce heartburn
Improve quality of sleep
Improve health of teeth & gums
In fact, every system in our body depends on it!
Your body is around 60% water.
Most advice recommends 8 (8oz) glasses of water (about 2L) per day - the '8x8' rule. Many factors affect how much you actually need, depending on climate & terrain you live in, the weather, your diet, how much time you spend outdoors or in a heated room, how active you are, your general health, whether you're pregnant or breastfeeding etc but one way to start is to drink the right amount for your body weight.
Body weight in pounds (Ibs) divided by 2 = Recommended daily water intake in ounces
(1lb of water = 33.814 ounces)
So, if you're 10 stone or 63.5kg (or 140 Ibs), divide by 2 = 70 ounces of water
So, if a typical water bottle is 500ml (around 19.6 ounces), you'll need to drink 4 of them.
Why sipping water throughout the day is so important
Sipping water throughout the day as opposed to gulping it down a few times a day actually means that the body absorbs more of the water. Many people try to limit water intake to reduce trips to the loo but with what we now know about sipping water, it's possible to reduce the number of trips to the loo whilst optimising our hydration. Sipping water allows the body to properly process the water and hydrate without leading to a spike in urination.
Keep in mind these easy tips:
Take a drink as soon as you get up & last thing at night
Keep a water bottle with you at all times
Take a drink before each meal
Always pair a coffee, tea or nightcap with a glass of water
Replace other drinks with water
Eat more foods high in water (preferably vegetables) eg lettuce, celery, cucumber, cabbage
Drink lukewarm water and sip it to help the digestive process
Set your daily goal
Set a timer or create mental triggers eg one glass per hour
....and remember that hunger is often a trigger for dehydration!
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