Water is essential for human health. More than 70% of the body consists of water, and the effects of dehydration can be life-threatening. Although there is considerable disagreement among scientists about the exact amount of water that people should consume each day, the old rule of 2 liters per day is no longer a hard and fast rule. Replacing high-calorie juices or alcoholic beverages with plain water can help control appetite and weight, improve sleep and energy levels, reduce the likelihood of dental cavities or cavities, and help manage chronic diseases such as diabetes. If you want to increase your water intake for sports, diet, or health, there are many safe and effective ways to do this.
Understand how much water you should plan to drink every day. The Institute of Medicine recommends an average of 3.7 liters per day for healthy adult men and 2.7 liters per day for healthy adult women, allowing adjustments to activity and health levels, climate and altitude, and the amount of water consumed from food and other beverages.
Considering that 20 percent of your daily water intake usually comes from food, and 80 percent of your water intake usually comes from a combination of plain water and other beverages, the amount of plain water you should drink each day for optimal hydration will vary.
Perhaps the most important factor in successfully increasing your daily water intake is that it makes it easier for you to drink water. Try some of these suggestions to make it a boost for your daily water intake.
Carry water with you. Having your own water supply at hand makes drinking water easy.
Put a reusable water bottle in your wallet, gym bag, desk drawer, or car, and don't forget to refill it regularly.
Having water available makes you more likely to sip on water instead of soda or other beverages and can provide a visual cue to drink more water. One way to do this is to lift the water bottle straight up when you wake up.
Developing reminders. Try setting an alarm clock or computer reminders that advise you to drink water once an hour or decide on several personal "triggers" for drinking water.
Triggers for water suction can be common activities such as receiving a phone call, passing a drinking fountain, stretching while working or exercising, listening to a name being spoken, or watching commercial breaks during television programs.
Other ideas include replacing or adding water for a coffee or tea break, or replacing your lunch drink with water. This includes water in your routine without much disruption.
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