Drinking sufficient water is essential to stay hydrated. It improves digestion, keeps skin healthy and boosts brain activity. Everyone knows this fact but, if you ask people around, you’ll hear several myths associated with it. We got the same response in our small survey we conducted to get insights on people’s water drinking habits. Some said that 8 to 9 glasses of water a day is enough to keep your body hydrated, some said they drink more water only in summers than in winter and rains. Also, many of trust traditional water purifying methods, which involves boiling and filtering water through a fine cloth. Water when boiled and filtered, kill germs, bacteria and remove solid contaminants in the water, but it may not be effective in removing dissolved contaminants and other impurities.
We looked up for studies on these topics and more. They all pointed at drinking more water than we thought. The intake depended on on different factors such as the age, gender, diet and the kind of activities you perform. Also, following someone else’s water drinking habits and practices isn’t the right way to keep yourself hydrated. The Nursing Times 2012, Water Requirements, Impinging Factors and Recommended Intakes from WHO 2004 and the Dietary Reference Intakes (DRIs) recommend drinking water based on the age group and gender.
Note: Asterisk (*) indicates adequate water intake. Also, the total water intake is the water contained in everything you consume. For example, beverages, food and other liquids like milk and juice.
The thumb rule to keep the body hydrated is to drink a lot of water. Many people have the habit of drinking too much of water in one go. Such a practice can also be harmful, if done excessively, causing a bloated stomach and it can turn extreme with something called hyponatremia. This is when the sodium levels in the blood drop, affecting the functioning of the nervous system and also disrupting blood pressure. The normal blood sodium levels are between 135 and 145 mEq/L.
Instead of drinking excess water, it is advisable to sip water every now and then. Many college students, office goers and frequent travelers tend to drink less water, because of their busy schedules or sheer laziness and inconvenience of having to visit the restroom. If you continue following such practices, your body dehydrates causing muscle pain, wrinkled skin and worse. So, it is essential to drink more water, which isn’t possible until you follow a disciplined schedule and change your water drinking habits.
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Do not wait until you are thirstyWe ignore our thirst when we are away from home, while traveling or working. The time we grab the water bottle is when we feel adequately thirsty. That is a bad practice. By the time you feel thirsty, your body is already nearing dehydration. So, it is best to carry a water bottle with you, that you can sip out of every now and then. |
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Drink water before you sleep, after you wake up Making a habit of starting and ending your day with a glass of water has amazing health benefits. Water improves digestion, improves bowel movement and drinking water before and after bed is one the best practices to remove toxins from your body. |
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No water before meals, unless you want to lose weight Drinking excess water during meals isn’t a good habit. It disturbs the digestion process by diluting digestive acids in the stomach. It can make you feel fuller and makes the stomach feel heavier. Although, people who wants to reduce weight consider drinking a lot of water before meals. According to the health and fitness resource website WebMD, drinking water before meals can reduce calorie intake by quite a bit. |
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Don’t just drink water, eat veggies and fruits Not just water, you can also keep your body hydrated by eating fruits, vegetables and juices. Include leafy vegetables, cucumbers, tomatoes and water-rich fruits such as grapes, oranges, watermelons and apricots in your meal. They are also a good source of water to keep your body hydrated. |
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Set a reminder or install apps that can remind you to drink water Now that you are known to the benefits of drinking water, you can set a reminder on your phone or smart watch. You can even consider using apps that track your daily water intake and also remind you to drink water. |
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Drink water instead of carbonated drinks To satisfy your thirst, a glass of water is always better than a carbonated drink. Carbonated drinks are acidic, and contain a lot of sugar. They can wear out your teeth and enamel if consumed daily. |
Drinking enough water is a thumb rule to keep your body hydrated, but it is equally important to drink clean water. There are chances of water getting mixed with contaminants and other impurities, mainly in the summers and rains. Don’t let clean water supply be a hurdle and keep a bottle of it around you, always. A good water purifier is also a good addition to your home, and making habit of staying hydrated with clean water is a good practice. If you follow these simple practices regularly, you will see a difference.
