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Secrets to Drink More

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Il body human is composed of approximately the 70% from water e drink enough of it it is very important to maintain optimal health.

How much water to drink per day

L’Water plays many vital rolesincluding maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health.

Indicatively, in conditions of moderate environmental temperatures and medium levels of physical activity, the following should be taken daily:

  • newborns up to six months old 100 ml/kg,
  • between 6 months and one year of age 800-1000 ml,
  • between 1 and 3 years of life: 1100-1300 ml,
  • between 4 and 8 years of age: 1600 ml,
  • between 9-13 years 2100 ml for boys and 1900 ml for girls,
  • gives 2 l,
  • men 2.5 l.

Many people prefer to drink cold water, here are the risks and benefits of this choice.

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How to Drink More

Although the importance of proper hydration is well known, sometimes it can be difficult to drink regularlyespecially in winter when the thirst stimulus is less intense.

Here are some simple ways to remember to do it.

Always keep a water bottle with you

Have one water bottle or bottle of water always at hand it can help you drink more regularly because when you feel thirsty you don't have to make much effort to quench it. Furthermore, this ploy can serve as a reminder visual. Keeping a bottle on your desk or table while working, constantly reminds you to drink.

Set a reminder

If you can't do it alone, you can ask technology for help, by setting alarms on your smartphone at specific deadlines, that they remember to drink. You can establish, for example, that you have to do it every half hour. In addition to the normal timer, There are also apps specifications, designed to carry out this task.

Replace other drinks with water

One way to drink more water and improve health is also eliminate sugary drinks, replacing them with water. Making this choice also allows you to reduce your daily calorie intake, lose weight and avoid running the risk of developing certain pathologies linked to diets rich in added sugars such as obesity, type 2 diabetes and heart disease.

Drink a glass of water before each meal

Another simple way to increase your water intake is to make it a habit of water into your daily routine drink a glass of water before each meal. If you eat 3 meals a day, following this rule you can already take 720 ml of water.

Also, sometimes the body can mistake thirst for a feeling of hunger, and drinking a glass of water before eating can help you really understand how empty your stomach is. Finally, drink before sitting down at the table it can help you ingest fewer calories during the meal.

Flavor the water

For those who do not often feel thirsty, drinking the necessary daily water requirement can be a challenge. To make this task more attractive, It can help flavor the water. There are two ways to do this: infuse a mix of fruit and vegetables in season or add ready-made preparations. In this case, however, be careful to choose them without sugars, artificial sweeteners or other additives that can harm your health. Finally, there are also already flavored waters for sale.

Drink a glass of water every hour at work

For those who carry out jobs that require a standard 8-hour work day, drink a glass of water every hour can achieve notable results in terms of daily water intake only in this period of time. Filling the glass as soon as you sit at the desk, at the end of each hour, drinking and filling it again is a simple but extremely beneficial and useful sequence of actions for maintain constant hydration throughout the working day.

Sip all day

Sipping water consistently throughout the day is another strategy to achieve your goal without too much stress. Instead of drinking entire glasses of water in short bursts, sip a smaller quantity but spread over time it can make the task easier. Additionally, this method prevents your mouth and lips from drying out.

Eat more water-rich foods

To bring more water to the body you can also decide to eat foods that contain a high percentage of it.

Fruit and vegetables are the most suitable, and in particular:

Drink as soon as you wake up and before going to bed

Finally, a final healthy and strategic habit to help you get enough water is to drink a glass when you wake up and one before going to bed. This practice in the morning can help increase reactivityWhile in the evening to prevent waking up in the middle of the night with a dry mouth and a feeling of dehydration.

How to drink more in winter

In winter can be more difficult to drink enough because the thirst stimulus is certainly less. Even in this case, however, there are very useful strategies to improve the situation.

Start your day with water and lemon

Drink in the morning as soon as you wake up a glass of warm water and lemon is a regenerating habit, which at the same time helps keep hydration under control. Furthermore, this mix has detox properties, helps to deflate and fight acidity. If you want you can add a pinch of ginger or cinnamon.

Drink tea, herbal tea or chamomile

On winter afternoons or before going to sleep when it's cold, nothing offers sensations of warmth comparable to that of sip tea, herbal tea or hot chamomile. In addition to being a pleasure, they all represent a way to drink water, almost without realizing it.

Eat soups and purees

When temperatures drop, minestrone, soups and cream soups they should never be missing from the table because they are an excellent way to ingest all the beneficial properties of vegetables. Furthermore, these are dishes rich in water which they help you stay hydrated even when you drink less.

Drinking is also one of the good fitness habits to stay fit.

Here are the symptoms of dehydration.

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