Water Hacks: Stay Hydrated & Healthy With These Tips
Do you regularly suffer from headaches and fatigue? Oftentimes what many of us regard as the effects of a hard day at work are actually symptoms of dehydration. Despite the fact that many countries have more access to clean drinking water than ever before, a shockingly high amount of people fail to drink enough water in order to maintain healthy hydration levels.
Hydration may be the source of these problems as well as the remedy. Dehydration is a very frequent problem, with one poll in the United Kingdom indicating that over 89% do not drink enough water to stay hydrated.
Staying healthy necessitates the consumption of water. Drinking plenty of water not only helps important biological functions like blood circulation but also provides skin with a healthy glow by flushing out impurities and imperfections. Furthermore, water has been shown to increase cognitive function.
Because the average adult loses roughly 2.6 litres of water every day through biological functions like breathing, sweating, and digestion, it’s critical to keep our water levels topped up. Dehydration symptoms such as weariness, headaches, and dizziness can occur if you don’t drink enough water. Furthermore, studies reveal that just 1% to 2% dehydration is enough to impair cognitive and motor function, altering your energy levels, mood, memory, and attention.
- The average person could survive without food for almost a month, but we could only live for one week without water.
- 89% of people do not drink enough water to maintain healthy hydration levels. (Source: Royal National Lifeboat Institution)
- 17% of people admit to not drinking any water during the average day. (Source: YouGov)
Why You Need to Drink WaterReplenishes Water Loss: You need to replace the water you lose through breathing, sweating, and digestion on a regular basis
Helps with Blood Circulation: When you’re dehydrated, your blood thickens, making it harder for your heart to circulate it around your body.
Improves Cognitive Performance: Even a 1% to 2% dehydration might impair cognitive performance and motor function. This has an impact on your energy levels, emotions, memory, and attention, to name a few.
Regulates Your Temperature: Through sweat, water allows the body to release excess heat and cool down when the outside temperature is hotter than your body temperature.
Keeps Your Joints Moving: Because water makes up approximately 60% of joint cartilage, it is critical to rehydrate our joints to keep them lubricated.
Gives Your Skin A Healthy Glow: Drinking water helps to remove toxins and blemishes from the skin. In contrast, to dry skin, which can appear drab, flaky, and sallow, staying hydrated makes your skin look plumper and livelier.
How Much Water Should You Drink?
- Young Children: 6 – 8 servings between 120 – 150 ml (4 – 5 fl oz)
- Older Children: 6 – 8 servings between 250–300 ml (9 – 10 fl oz)
- Adult Men: 2L a day (67 fl oz)
- Adult Women: 1.6L a day (54 fl oz)
Ten Tips to Drink More Water
- Drink a full glass of water before breakfast. This hydration boost not only helps you wake up but also makes you feel less hungry throughout the rest of the morning.
- Download a mobile reminder app, such as Daily Water or Aqualert, to stay on top of your water intake.
- Eat plenty of water-rich foods such as cucumber or watermelon.
- Keep a marked water bottle on your desk to remind you to drink water throughout the working day.
- Add flavour to your water by infusing it with fruit and herbs.
- Instead of reaching for a soft drink, get into the habit of having water instead.
- If you feel hungry and you’ve just eaten, drink some water and wait a minute as you could be mistaking dehydration for hunger.
- After each trip to the restroom, drink some water to replenish your supply.
- Carry a large, refillable water bottle with you.
- Take a 21-day challenge in which you have to stay fully hydrated for 21 days.