Figure out how much water you are already drinking. Add more water to your daily intake if you are not already drinking enough. Drink at least eight glasses a day.
Drink before you become thirsty. Listen to your body's cues of dehydration, the most obvious being thirst and drink before they appear. Many people are not aware that they go through much of their day dehydrated.
Drink water cold, in order to maximize its weight loss effects. Drinking cold water burns more calories and allows your body to absorb water faster.
Ingest more water to increase your metabolism by as much as 3 percent. Drinking water has the same metabolism-boosting effect as exercise.
Drink water to keep your liver functioning at its best. It helps to break down fat in the body. Continue drinking more water to help your body flush fat away after it has been broken down.
Eat food with high water content. Consume lettuce, bean sprouts, celery, broccoli and citrus fruits for their high percentage of water.
Limit the amount of drinks that act as diuretics, such as sodas, tea, coffee and other high caffeine drinks. Choose caffeine-free versions of these drinks.
Water is a compound that is essential for life. Water hydrates your body and makes sure that your daily physical processes run smoothly. It is recommended that you drink at least eight, 8-oz. glasses of water a day. This can be a difficult goal to reach. Your body will give you several warning signs to let you know that you are not drinking enough water. Thirst
This may sound like common sense but the first warning sign that you are not drinking enough water is thirst. Your body is starting to dehydrate when you feel thirsty. Your brain sends signals to your body, specifically your mouth, to let you know that you need to consume fluids. Symptoms of thirst include a dry mouth and even a dry throat. Thirst is a basic survival instinct that is instilled in all forms of life.
Dark Urine
You are not drinking enough water if your urine is dark yellow or gold. This means your urine is concentrated. Water keeps your urine pale or clear and allows your body to excrete wastes. Without adequate water supply, wastes build up in the body, specifically the kidneys. This may cause unwanted physical complications such as kidney stones or infection.
Headache
Although numerous factors can trigger a headache, inadequate water consumption is one of them. Just like almost every organ in your body, the brain needs water to function. When you get a small headache, drink some water before taking medication.
Fatigue
In extreme cases you may feel fatigued because you do not drink enough water. Without water, the body is running overtime trying to compensate for the loss. This causes you to feel tired and achy.
Dizziness
You may become dizzy if you are not drinking enough water. Your lungs require water to function properly. If the outside of your lungs becomes dry you may have difficulty breathing. This will reduce the amount of oxygen that reaches your brain, thus causing a dizzy sensation.
Dehydration
You are dehydrated if you have sunken eyes, non-elastic skin, the inability to produce tears and in some cases water retention in addition to the symptoms listed above. To avoid dehydration, drink water throughout the day, avoid caffeinated products, avoid excess alcohol consumption, drink water while exercising and eat foods that contain water, such as vegetables.
Numerous health issues like headaches and fatigue can be traced back to not drinking enough water throughout the day.
Why does water matter?
Your body is about 60 percent water. And proper hydration helps you produce saliva, keep your joints lubricated and flush out waste. Water also helps your body circulate nutrients and aids the digestion of foods.
Drinking the proper amount of water every day is essential to good health. Losing as little as 1 percent of your body's weight in water can cause fatigue and affect your body's ability to regulate your temperature and heart rate.
Step 1:
It's normal to lose water daily through urination, sweating and tearing. And you're able to replenish some of the water lost naturally during the day through foods and beverages like milk, soup and juices.
Step 2:
Caffeinated beverages like coffee, soda and tea are not good sources of water because caffeine is a diuretic, which causes the body to release water rather than retain it.
Step 3:
Fruits and vegetables also provide the body trace amounts of water.
Step 4:
Experts agree there's no one-formula to determine exactly how much water a person needs. In general, men should have about 13 cups of water a day and women should aim to drink 9 cups of water every day. However, if you exercise or perform activities that cause a lot of sweating like gardening, yard-work, spending a day at the beach, etc., you should drink an extra 1 1/2 to 2 1/2 cups of water to compensate for the additional loss of water through perspiration.
Drinking plenty of water can help prevent bothersome dehydration symptoms such as headaches and fatigue, improve muscle function during exercise and prevent undesirable hunger pangs and overeating. But what if you don't particularly like guzzling plain water? Or wish to get more nutritional bang from your drinks, minus the excess sugar and calories in many sports drinks and juices? Enter waters infused with fresh fruits, vegetables and herbs. The following simple recipes can add tantalizing zest to your hydration habits and reduce the effects of common health problems.
Citrus and Mint Bloating Relief
Everyone experiences bloating on occasion. This refreshing infusion of fruits and vegetables with natural diuretic, or fluid-flushing, properties may be just what the doctor ordered. To manage mild bloating caused by overeating, salty foods or PMS, add 2 sliced lemons, 10 fresh mint leaves, 1/2 of a cucumber, sliced, and two teaspoons of chopped or pureed ginger root to three quarts of water. Let the mixture stand in a covered pitcher overnight, then serve it hot or chilled (over ice).
Health-is-Sweet Immune Booster
No matter what the season, keeping your immune system strong is important. For a flavorful way to boost your immunity from illness or heal faster from inflammatory infections, like sinusitis or the common cold, add 1 cup of cubed pineapple, 1 cup of chopped strawberries and 2 peeled oranges to 3 quarts of water. The pineapple provides valuable amounts of bromelain, a chemical with anti-inflammatory effects. Strawberries and oranges are chock-full of vitamin C, a superhero-strong antioxidant. Chill for at least two hours before drinking.
Mouth-Watering Muscle Recovery
Research has shown that drinking watermelon juice just before exercise reduces athletes' heart rate and guards against muscle soreness the next day. (See References 1) For an ultra-hydrating pre-workout drink, swap out sugary sports drinks with water infused with fresh watermelon and mint. Simply add 1/2-cup of seedless, cubed watermelon and 1 tablespoon of fresh, chopped mint to a 20-ounce bottle, then fill it with water. Let it chill overnight for maximum flavor.
No-More-Nausea Citrus and Ginger
There's a reason your parents gave you ginger ale when you had the flu. Ginger provides a safe, natural remedy for nausea from morning sickness, car sickness and other ailments. For homemade sugar-free ale, place 6 cups of water in a medium-size saucepan on your stovetop. Add the juice from two lemons and a washed, peeled ginger root. Heat the mixture on high heat until it boils. Cover and lower the heat, allowing it to simmer for 10 to fifteen minutes. Drink it hot, chilled or poured over ice for an anti-nausea tea. For sweetness, replace one lemon with an orange or add a teaspoon of pure vanilla extract.
Raspberries-Sage Relaxation
Known for its comforting relaxation effects, sage infusions are like a spa experience in a cup. For a sweet, fruity road to calmness, add 1/4 cup crushed raspberries, 1/4 cup crushed pineapple and 2 fresh sage leaves to 16 ounces of water. The carbohydrates in the berries allow your brain to produce calming, feel-good brain chemical serotonin. Allow it to refrigerate for at least two hours. If you're in a hurry, freeze it for 10 minutes, or until cold. Stir your drink well then sip it mindfully, if possible -- slowly and without distraction -- for added perks.
