Surely you have read or heard it somewhere It is essential to consume two liters of water a day (At least). However, if we don’t have this habit, it is often difficult to respect the recommended dose.
Therefore, we give you some tips to start drinking more liquids, regardless of the time of year or the activities you do.
Why do we need to drink more liquids?
It all depends on various factors such as physical activity, age, state of health, etc. However, 6 or 8 glasses of water a day are necessary for each of us. The health benefits of this liquid are many:
- Increase energy.
- Avoid headaches.
- Avoid constipation.
- It allows you to lose weight.
- Improve physical performance.
- Reduces the risk of heart attacks.
It should be noted that consuming a glass of water before meals helps increase satiety, which is useful for weight loss. So says A study published in Clinical nutrition research.
Tips for drinking more liquids
As we have already said, the recommended quantity is two liters per day. But not only the water “counts”, but also natural infusions, fruit juices and even vegetable purées. It is very important to analyze the color of urine to know if you are on the right track.
When you get up it’s normal for it to be quite yellow, but as the hours go by it should change until it becomes transparent. That’s when you’ve met your adequate fluid intake. If you don’t have the habit of drinking a lot of water during the day We advise you to pay attention to the following tips.
1. Don’t wait until you’re thirsty
Thirst is a sign of dehydration. Therefore, when you feel like drinking water it is because the body already needs liquids for maybe an hour. Keep your body hydrated so you don’t feel dry lips and throat.
2. Always have water nearby
During the first few weeks it will be a little difficult to remember that you need to drink water. This will happen until you incorporate the new habit. (it will take 21 days, approximately).
- To remind you of fluid intake, a good idea is to always carry a half-liter bottle with you.
- It is also important to leave it “in plain sight” (for example on the desk in the office). This is how you will see it and remember that you must consume water.
Keep in mind that dehydration they demonstrated affect cognitive function. Therefore, don’t wait to reach such an extreme to ingest liquids.
3. Replace sodas with water
When you have lunch or dinner, or when you are thirsty and walking down the street, Instead of buying a soda full of sugar, you’ll want to choose water. This way you will hydrate the body and add “good” liquids. It will also be easier to meet the appropriate daily amount.
4. Drink before eating
A glass of water before each main meal It already meets half of the recommended intake. And if you add a glass before your mid-morning and mid-afternoon snacks, you already have 1.5 litres. Very close to what is recommended.
You can drink the remaining two glasses, for example, half an hour after lunch and an hour before going to bed at night.
5. Increase your intake in the summer
The so famous 2 liters are an “average” for an adult but, of course, at certain times of the year we should increase this amount. For example, when it’s very hot.
During the summer months it is recommended to increase up to 3 liters per day. Therefore, a good way to incorporate the habit is in the winter. When the warm days start, it won’t be that difficult for you to increase your intake a little.
6. Add the infusions
Another tip for drinking more liquids is not to limit yourself to just “plain” water. It can be quite boring, especially if we are not used to it. A good way to hydrate ourselves naturally and effectively is through herbal infusions.
- You can choose green tea, chamomile, mint or whatever you like. Keep in mind that tea has substances that are beneficial to health, according to a research published in International biomedical research.
- The important thing is not to add sugar and if you want to sweeten it you can use stevia or a teaspoon of honey.
In summer, cold herbal infusions can be excellent for quenching our thirst and for us to recover energy. Accompany them with a few slices of lemon, ice cubes and a few mint leaves.
Instead, in winter, drink them hot to feel comforted and raise body temperature by hydrating.
7. Opt for natural juices
Another good way to drink more fluids is to take advantage of the amount of water found in fruits and some vegetables. The important thing is that the smoothies or juices are 100% natural.. This means that you prepare them yourself at home. You can combine the ingredients however you like.
Make sure you add fruits like apple, orange, watermelon and peach to your recipes. You can add ice cubes or fresh water to make them less “heavy”. Don’t add sugar.
8. Consume soups and broths
As with juices, It is essential that soups are natural and homemade. Separate the broth from the vegetables and consume it throughout the day. It is ideal for cold days, because it not only moisturizes you, but also comforts you and prevents you from eating high-calorie foods.
If it’s hot you can opt for a delicious gazpacho (better if you prepare it without bread) or vegetable smoothies that include tomatoes, cucumbers, carrots, beets, etc.
Hydrate well to stay healthy
Finally, remember not to go more than an hour without drinking liquids to avoid dehydration, headache and dry feeling in the throat. Especially when summer arrives and the heat sets in, this recommendation becomes important.
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