In our busy schedules, we often tend to neglect ourselves. It affects our skincare, mental health, and diet as well as our water intake. As a student, I find it very difficult to make maintain the water content of my body and it results in migraine and dizziness. These are some of the tips that have helped me improve my water intake and will surely help you as well.

Ways To Improve Your Water Intake Through Fluids.

1. Keep a reusable bottle with you

I keep a thermos flask with a consumption scale to keep the water cool and to know the proportion of water I consume. It helps me to have a bottle on the go so I remember to drink water even when I’m busy.

Reusable bottles are better for the environment than plastic bottles. Having a reusable water bottle acts as a visual reminder to your brain to remember to drink water. Other than that being able to see water will make you more thirsty and you are more likely to drink more water.

2. Lower intake of sugary drinks

Your taste buds prefer sugary drinks over water. Consuming water after consumption of fizzy drinks can make the water taste bland and cause an aversion effect on the brain. 

Sugary drinks are not a water replacement and can cause diabetes, obesity, and liver damage. On my dieticians recommendation, I keep my fizzy drinks intake to less than 1% of my diet, it automatically leads to more water consumption.

3. Water reminders

If like me you also struggle to remember to drink water between your busy schedules, you should set a timer on your mobile, mobile watch, or laptop to drink water every hour. It is easier to drink more water when you have a goal to accomplish. Males require 125 ounces of water per day whereas females require a minimum of 90 ounces of water per day, set a reminder to reach this daily goal on your phone and you will easily drink enough water.

4. A glass of water before every meal 

If you drink a glass of water before every meal you can easily add 3 to 4 additional glasses of water to your daily consumption. Drinking water before every meal can also help with bloating and indigestion

5. A glass of water before and after bed

Drinking a glass of water when you wake up will make you more alert. A cold glass of water is scientifically proven to be more awakening than a cup of coffee and also neutralizes the lack of water during the night. Drinking a glass of water right before you sleep cleanses your palette and helps eliminate bad breath and dry mouth. Doing so will also add 2 glasses of water to your daily water consumption.

Ways To Improve Your Water Intake Through Food.

1. Consumption of fruits and vegetables

20% of our liquid intake comes from fresh fruits and vegetables. Green vegetables and summer fruits are rich in their water content. Lettuce and cucumber contain 96% water, zucchini, and celery contain 95% water, while watermelon and melon contain 91% water. The body just requires fluid no matter in which form. Fresh fruits and vegetables are a great source of vitamins and minerals as well.

2. Drinks consumption

Liquids other than water can also increase your daily water intake, these include milk, herbal teas, coffee, fresh juices, soups, and smoothies. Milk is scientifically proven to be more hydrating than water and herbal teas are great for detoxification as well as hydrating your body. Fresh or packed juices contain a considerable amount of water as well. Yogurt has the ability to treat dehydration. Coffee is another source of water, though it can be harmful in higher quantities. Fizzy drinks and soda do not contribute to your water consumption instead they deplete the vitamins and minerals of your body.

3. The benefit of bananas for dehydration

Bananas contain high levels of potassium. Dehydration causes a lack of minerals and cramps in body muscles which can be treated by bananas. I add cumin to bananas to help with dehydration but you can also mash a banana in a bowl of yogurt as a cure.

4. Add salt to the water

Saltwater is a great electrolyte. Adding 2 to 3 pinch of salt to water can reduce the risk of dehydration as the salt absorbs the water for a longer period for optimal hydration. It also reduces fluid retention as it contains a large amount of sodium and potassium. Make sure you do not use salt water very often as it can result in high blood pressure and thyroid-related issues.

Conclusion

Water fulfills the nourishment requirement of our body and is essential for life. It helps eliminate the toxins from our body and keeps us active and functioning. Now, do yourself a favor and go get a glass of water, you will thank me later.