Human health is affected by various physical, psycho-emotional and environmental factors, daily diet and activity level, genetics, habits and time. However, although we cannot influence many of these factors, consuming enough water on a daily basis is a very simple and easy-to-do activity that definitely has a positive effect on health.
The amount of fluid taken in and lost can be individual for each person. The recommendations of the Ministry of Health of the Republic of Latvia state that the optimal daily amount of liquid needed by the body, which should be taken in by eating and drinking, as well as using products rich in water, is approximately 2 to 2.5 litres. The approximate amount needed for each individual can be calculated by multiplying body weight in kilograms by 30 millilitres of liquid.
We get some of recommended fluid intake with food like fruits, vegetables and other foods, including soups, but at least half of it needs to be taken directly by drinking water.
But how do you get into the habit of drinking enough water every day if it’s difficult? Together with certified nutritionist Svetlana Aleksejeva, we have prepared 8 simple tips on how to do it with pleasure!
1. Drink a glass of water immediately after waking up. Morning puffiness is uncomfortable, but a glass of water right after waking up can help the lymphatic system eliminate it faster by stimulating the removal of excess fluid from the body. In addition, it will also help you to wake up more easily. Put a water bottle or a glass by the bed already in the evening!
2. Drink a glass of water with each meal. This, along with a high-fibre diet, will keep you feeling full longer because fibre attracts water, swells, and grows in volume.
3. Drink a glass of water 2-3 hours before going to bed. It is also necessary to drink in the evening, but we do not want it to affect the night’s sleep.
4. Drink a glass of water at regular intervals, such as every hour. If you work in the field of customer service, drink before every visitor, phone call, if you are at school or university - drink a glass of water before every class or lecture.
5. Place the carafe or water bottle on your work table. Having water close at hand will make it easier to remember to drink regularly!
6. Top up the water with fruits and berries. It is possible not only to diversify the taste of the drink, but also to take vitamins.
7. Choose carbonated or still water in public catering places. Sweetened drinks are best reserved for special occasions. This will also help you to reduce the amount of sugar taken during the day.
8. Take a water bottle with you throughout your day. It will be convenient to drink from it both on foot and in the car, while the volume of the bottle will help you control how much water you drink during the day.
Such a health-friendly approach to habit formation will provide positive results not only in the short term, but importantly, in the long term as well.