5 Simple Tips To Improve Your Water Intake

TIPS TO MONITOR YOUR WATER INTAKE AND IMPROVE HYDRATION…

  1. Flavour you water with frozen orange, lemon or lime peel. 
  2. Download a water app. You can set it to go off every hour!
  3. If you have a 500ml bottle, put 5 elastic bands around the base of the bottle. Every time you drink a bottle, move one of the bands up.
  4. Drink 2 glasses of water 10 mins before each meal and snack.

AND MY ALL TIME PERSONAL FAVOURITE…

  1. Start the day with 2 large glasses of water. This starts the cycle of wanting to do a ‘wee’. After you go to the toilet, drink a glass of water. The great thing about this tip is that it makes you wee (pee) more often, which makes you drink more water – and so the cycle begins!!  Drinking water is a struggle for me, so this one works the best and believe me I have tried them all! 

 

But, we are all different, so try the tips above and see what works for you!

 

SO WHY DO WE NEED TO DRINK WATER?

Water makes up approximately 65% of our body weight and we NEED it to regulate our body temperature and heart rate, to transport nutrients around the body and helps the kidneys and liver break down toxins for elimination.

 

DO TEA AND COFFEE COUNT FOR WATER?

Black tea and black coffee actually do count towards water intake however a 2008 study indicated that caffeine results in a mild increase of urine production so for every cup of coffee/tea drunk you’re probably only getting the benefit of ½ a cup or less of water. And remember this only counts if they are black!

 

WHAT COUNT TOWARDS WATER INTAKE?

Vegetable broths (not laden with salt), some herbal teas**, vegetable juices, smoothies, fruits and vegetables. Watery fruits and vegetables e.g. melons, oranges, grapefruit, tomatoes, lettuce, celery and cucumbers are over 90% water so they are super-hydrating.

 

SO WHAT TAKES AWAY FROM YOUR BODY’S WATER LEVEL?

 

  • Alcohol – extremely dehydrating!
  • High protein diets – more water is needed to break down the nitrogen content of protein.
  • **Some herbal teas, such as celery seed, dandelion and parsley seed, are diuretics which means that they expel more urine, so you’ll need to drink a little more water to make up for the loss.
  • Canned, processed and packaged foods, take-away foods, soy sauce, stock cubes, cured meats, sauces and salad dressings, just to name a few, are high in sugar and salt which reduce the body’s water levels significantly.

 

WHAT ARE SOME OF THE SIGNS OF DEHYDRATION?

Constipation, fatigue, poor concentration, headaches, increased hunger, dry skin, chapped lips, cracked heels and dizziness.

 

SO HOW MUCH WATER SHOULD I BE DRINKING?

An Article in the 2012 Journal for Drugs and Medicines recommended that water intake for those between the ages of 19-75 is a litre of water for every 30kg of body weight. However, remember to increase your daily intake if you are exercising, sick or in hot weather/conditions.

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