It truly is one of nature’s most valuable gifts and yet we take it for granted.
Water is required for literally every bodily function, from transporting nutrients throughout our body, to maintaining body temperature and healthy joints to smooth functioning of our digestive system and easy bowel movement. Our immune system and central nervous system need water too.
But how much water do we actually need? Healthy adults need approximately 34 – 45 ml per kg body weight. So if you are 70 kgs you will need approximaltey 2.5-3 litres of water daily. This amount will vary depending on various conditions. The hotter it is the more you will need, if you perspire profusely your water requirement increases. Similarly, exercise and sporting activities increase your body’s requirement. A bout of diarrhoea or vomiting which results in loss of bodily fluids will need you to up your fluid intake. However, certain medical conditions like kidney disease or cardiac conditions will require a fluid restriction so please consult your healthcare professional as to how much fluid is required for you.
We all know we need to drink more water, but sometimes it’s not easy hitting this target especially during winters or if you are sitting in an air-conditioned room. It is important to keep yourself hydrated all day and not wait to feel thirsty. Your thirst signal often means that you are already dehydrated.
I often hear people say that plain water is boring or that they simply just forget to drink. So what do you do to make sure that you are meeting your body’s requirements? Read on, for some simple tips and tricks.
Water infusions are an interesting and fun way to drink water – Take a jug/bottle of water and add slices of your favourite fruit, herbs or spices and let it sit for at least 30 mins (preferably in the refrigerator). The flavours infuse into the water and give it an interesting twist. Go crazy with the combinations, as there really is no right or wrong here. Add orange or apple slices, lemon wedges, chopped strawberries or your favourite melon. You can even mix it up with herbs for e.g Lemon and mint, orange and basil, tulsi leaves(holy basil)and ginger. Add some spices if you prefer, cinnamon and star anise have a beautiful sweet distinct flavour, if you have the taste for it. Cucumber slices with mint leaves are my personal favourite. Play around with this and let me know what your favourite combo is!
Tea Lovers can rejoice too, non-caffeinated teas like chamomile tea (absolutely love!!) or peppermint teas are a great way to boost your fluid intake. (unfortunately caffeinated teas and coffees act as a diuretic, i.e they make you lose more water from your body so they don’t count). If you like DIY you experiment with your own herbal concoction with spices and herbs from your kitchen. Think fresh turmeric, lemon grass, mint ,whole spices like cloves, cinnamon, nutmeg.
Vegetable or chicken broths or (my favourite) rasams (south -indian spicy and sour soup) not only serve as a great filler before dinner but also count towards your day’s fluid intake.
Something as simple as changing the temperature can make a difference – Ice cold water/cold water or even water from the ‘Matka’ (earthen pot) slightly changes the taste and make water more palatable.
For those of us that have the luxury of getting fresh coconut water, indulge in that, it adds to your fluid intake and also replenishes your electrolytes. (Please check with your healthcare professional in case of kidney or cardiac illness)
If you are someone that simply forgets to drink water, remember that visual cues help.
- Keep a water bottle or jug on your worktable or dining table (preferably a transparent one) this way you know how much you have had to drink through the day. Make sure you keep aside a bottle/jug that is specifically for you (label it if you have to). If you can get a bottle with measurements on it, that would be ideal to keep an accurate track of your intake.
- Sometimes getting bottles with your favourite quote or with a fun design or your favourite character, helps remind you to sip water (this works especially well with kids, get a bottle with their favourite cartoon or superhero)!
- Carry a water bottle with you at all times. Keep one in your bag or the car, so you have access to it when you need it. (Don’t forget to refill it though!)
- Set a reminder on your phone. This might seem a little excessive but if nothing else works this surely will. Or you could even download an app on your phone that helps you track your intake.
Lastly and probably the most important do not try and meet your fluid intake with sugary drinks, carbonated/aerated drinks they do your body no favours.
Remember, gradually increase your intake and see what works for you. Listen to your body, stay well hydrated, your body and skin will definitely thank you!
Superbbbb!!! I must say the change in my skin after drinking a lot if water is SO visible.
Also it fills up my tummy and avoids me from binging..
This post is so informative.
Good job Carlyne!
Agree it makes such a big difference !!
Agree!! First thing in the morning, I have a full glass of warm water…then brush my teeth. Then again after Lunch and before going to bed…I must say it does help in many ways.
Water theraphy love the idea. In practice but the idea of fruits in water a must try. Tks Carlyne
Yes do try the fruits in water and let me know how you go
Thanks again for the valuable insights Carlyne
Thanks again for the valuable insights. All these tips really help. Pls keep them coming.
Most welcome!!
Thanks for the reminder. I do the bottle trick and have bottles everywhere so I have water next to me all the time:)
Yea me too !!
Very true, most people leave out the importance in daily intake of water and it’s benefits. Refreshing and informative.
Thanks shayne !!
Great blog! I had a water problem 😬, but tagging one along everywhere I go, kinda helps. Yes, winters are a trouble and my water intake has already reduced. Will try the other tricks now! Probably the infusions😉
Can’t wait to hear your combo on the infusion I’m sure it’ll be great !!
The idea of infused water seems very refreshing…will definitely give it a try!
Thanks viola .. yes I live water infusions do give it a try and let me know what you think of it
Thanks Carlyne very well explained for all our benefits knowingly we still ignore your tips on adding fruits and herbs is what is going to encourage me to always drink water thanks and look fwd for many more encouraging tips
I’m so happy you are enjoying reading it !! Yes do try the water infusions and let me know whats you favorite combination
Truly informative. Thanks Carlyne.
Most welcome Theresa! !😊
Great article!
Water makes all the difference. I have had major water consumption issues and have seen a marked difference after regulating it
Love the tips on how to increase water consumption in interesting ways!
Am gonna go for that nariyal paani and maybe broth too!:)
Thanks juhee !! Glad you liked the tips .. hopefully we have a good winter to enjoy the broths
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