Top tips for drinking habit
Top tips for drinking habit
We realize how essential hydration is to our health, however, the query remains, how can we grow our water consumption without feeling water-logged or sprinting to the toilet every 5 minutes? Water is surely the elixir of life. As you enjoy all of the notable milestones of the summertime season, recollect to drink lots of water and devour a weight-reduction plan wealthy in the hydrating complete end result and veggies to maintain you going sturdy all summer time season long. Your body (and mind) will thank you! Here are a few pinnacle pointers for staying hydrated (and having amusing doing it!) in the summertime season.

1. Understand your fluid needs
Recommendations vary depending on weight, age, and activity level but an easy one to remember is 8x8, or 8 glasses of 8 ounces of water each day. You can also divide your weight in pounds by 2 and drink that number in ounces. For example, a 130-pound female would need 65 ounces (135/2) of water per day. Many experts recommend drinking to thirst—if you are thirsty, drink! Make sure you are drinking enough water daily.

2. Keep a reusable water bottle
Skip throwaway plastic water bottles that harm the environment—20% end up in landfills—and buy a BPA-free refillable water bottle to help you track your water intake each day. If you’re mindful of keeping the bottle nearby, you’ll be much more likely to sip throughout the day. The reusable water bottle is hygenic in many ways and it often keeps your water fresh and cool.
3. flavor with water
Whether you prefer limes, lemons, oranges, berries, or cucumbers, infusing your water with fresh fruit can make for a refreshing and spa-like beverage, without any added artificial sweeteners or preservatives. Infusing is the process of extracting an ingredient's flavor into the liquid. Any liquid can be infused—water, oil, vinegar, syrup, wine. But flavors don't dissolve equally well in all liquids. The most flavorful infusions happen when an ingredient meets its ideal fluid.

4. Drink before each meal
We all can relate to that late-afternoon “must have a snack” hungry feeling. Before reaching for the nearest source of calories, drink some water! Sometimes our brains confuse thirst with hunger, so next time the feeling strikes, hydrate before eating and your hunger “pains” just might disappear.

5. Stick with H2O
Yes, juices, milk, and herbal teas can all help hydrate your body—even caffeinated drinks (in moderation) can provide you with much-needed water. However, water is what your body is really craving, so you might as well go straight to the source. Sticking with H2O will help you skip the unnecessary sugars, additives, and caffeine found in other drinks.

6. Make a watering schedule
If it feels impossible to guzzle down 64 ounces in a single day, you may want to come up with a hydrating schedule. As soon as you wake up, make it a point to drink 10 ounces of water—after a night of fasting, your body will appreciate a morning quencher. Drinking a predetermined number of ounces throughout the day (such as at meals, and before, during, and after a workout) can also keep you on track.

7. Eat your way to hydration
The good news is that only 70-80% of your daily hydration needs to come from water; 20-30% should actually come from food! All whole fruits and vegetables contain some amount of water, but munch on these top picks for maximum benefit:
97% water: Cucumbers
96% water: Celery
95% water: Tomatoes, radishes
93% water: Red, yellow, green bell peppers
92% water: Cauliflower, watermelon
91% water: Spinach, strawberries, broccoli
90% water: Grapefruit

8. Prehydrate with soaked chia seeds
An ancient superfood that sustained the Aztec and Mayan peoples for generations, chia seeds are hydrating nutrient powerhouses. These tiny seeds are hydrophilic, meaning they absorb water (up to 12 times their weight!). When you consume water-logged chia seeds before exercise or a day in the sun, they will slowly release that water as your body digests them, keeping your system hydrated. Plus, they are a great source of Omega-3s and many other nutrients. Think of them as mini-time-released water bottles!

9. Go for the coconut
Water that is. Coconut water is a mineral-rich liquid from the inside of young, green coconuts. Packed with potassium, magnesium, sodium, and calcium, coconut water can replenish lost fluids and electrolytes from exercise and hot summer temperatures. Try freezing coconut water ice cubes or pops for a refreshing, hydrating summer treat.

10. Take your probiotics
It’s true—maintaining good gut health helps keep you hydrated. Not only do beneficial bacteria help you absorb nutrients and electrolytes from food and drinks (which supports efficient hydration), but a strong microbiome helps keep away any harmful microbes that can cause temporary intestinal issues, leading to dehydration. And, bonus—probiotics support your skin hydration, too! Over 100 volunteers with wrinkles and dry skin took a probiotic or placebo for 12 weeks. In addition to increased skin elasticity and wrinkle reduction, at the end of the trial, the probiotic group had increased water content in both the face and the hands 3.
Probiotics contain live microorganisms that can enhance your gut health. While research indicates that some strains may survive better if taken before a meal, the timing of your probiotic is less important than the consistency. Thus, you should take probiotics at the same time each day.

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