We are all aware that we should be drinking more water than we are probably doing, but the fact is water alone seems to be pretty boring.
But what you probably don’t know is that staying hydrated does not only mean drinking water, and drinking water does not just quench your thirst. In fact, there are many ways to avoid dehydration besides drinking water, and there are a number of benefits of hydration.
Basically, the human body needs water to maintain muscle function, immune health, digestion, mood and to protect the joints and brain. So many benefits in one term aren’t it?
So In this “hydration tutorial,” I am going to walk you through a step-by-step instruction of how to stay hydrated throughout the day.
Prepare the bottle half liter size, which is light and small enough to carry around with a right amount of water. Then you add six rubber bands in the middle, and fill your bottle with water.
When you finish the first round of water, take one of the rubber bands, put it on the top representing one complete round of water then you refill and repeat the process.
It helps to actually see very clearly how much water you drink per day and helps you improve your water consumption. This creation becomes a small and fun little game for you, and the goal is to finish with all the rubber bands on top before going to bed.
Besides drinking 1 liter of water every day at optimum, you can stay hydrated by consuming plenty of fruits and vegetables. These can actually substitute 20% of your liquid intake.
Fruits and vegetables that are high in the liquid are cantaloupes, oranges, cucumber, celery, berry and watermelon, which are approx. 90% of water. Here are 5 pairs of fruit that are just as delicious as healthy:
You can drink skim milk or non-fat milk; they include a lot of water within them. They also contain a natural balance of carbon hydrates, protein, and sodium, which help the body to retain fluid.
Or consider drinking coconut water because it is actually very high potassium as well, and it’s also a great substitution for the energy drink that does contain a lot of sugar. Here are 3 recommendations for your daily drinking and re-hydrating for workout:
Something worth mentioning is hunger and thirst. Sometimes your body mistakes thirst for hunger. When you are thinking: “I’m hungry, and I need a snack,” you actually just might be dehydrated and need to consume water.
You can either drink the water, eat some fruits or drink some other substitutions as mentioned above. So next time when you have the feeling of craving, take some water in and wait 15 minutes to decide. If you are still hungry, it’s time for a meal.
Lastly, it’s important to check if you are hydrated throughout the days. If your urine is lighter in color, you are staying well. If it has a darker shade, you need to make sure to increase the fluids intake.
You need to take in at least half of your body weight in ounces of water a day. If you are a 200-pound man, the minimum you are going to consume 100 ounces of water per day. If you are exercising, you always need to add more in.
Set an alarm. So for those of you who don’t carry a water bottle with you all day every day, you all have our phone, they all have the alarm on them. Set them, make sure every hour, you are taking in some water.
If you forget to do so, you are probably sluggish and cramped up in the middle of your workout session.
Before your meal. Having some water in before your meal helps keep you satiated, facilitate your digestion and keep you away from overeating, which surely is a big deal when it comes to weight loss.
Yes, but just fruits are recommended. As drinking pure water can be boring, you can add some flavor to it by throwing in some slices of lime, blueberries, kiwi, etc.
Another trick is that you can freeze your fruits in ice cube trays and then put those into the water. This way keeps the water cold and flavored at the same time.
The short answer is yes because the main ingredient of those drinks is water, and you need water to be hydrated. However, the long answer is that these drinks contain not only water but also mineral and sugar, and this can be beneficial during prolonged exercises.
The loss of mineral is important, and sugar can improve the endurance. But for regular exercises, the mineral loss is small and adding sugar can add more unwanted calories, and it’s probably not optimal.
As water is a part of your blood, your sweat, your muscles and your saliva, your whole body actually benefits from the amount of water intake. Consume more water, recommended fruits, milk, and juice so that your skin, your body and your mind will thank you.
Hope this walkthrough will help you out in your hydration habits. And remember that staying hydrated is something really needs to be embed into your brain.