Without enough of it, we can experience dehydration, which leads to tiredness, headaches, and even feelings of hunger. But while staying hydrated is important, it's equally essential not to overdo it. Drinking large quantities of water can overtax the kidneys and cause you to lose valuable water-soluble vitamins and minerals. A good rule of thumb is if you are urinating frequently, you may be drinking too much water.
For the average woman, 6 to 8 glasses a day are usually adequate, provided you’re also consuming fresh fruits and vegetables that contain water. Lettuce, for instance, is 97% water, raw cabbage 92%, and both broccoli and carrots 91%. Organically grown fruits and vegetables contain the purest water you can get.
If you’re extremely active or tend to perspire a lot, you may need more water to replace what is lost. Unfortunately, coffee and alcohol do not count towards your daily fluid requirements since they are diuretics and rob you of vital fluids. It’s beneficial to spread your water intake throughout the day, as drinking large quantities at one time can overtax your body. Additionally, avoid drinking water at mealtimes because it dilutes your digestive juices, risking the incomplete assimilation of nutrients.
As we age, our sense of thirst becomes dulled, and our bodies have a lower percentage of reserve body water compared to when we were younger. This makes it essential to drink water even when you do not feel thirsty.
Tips for Increasing Fluid Intake:
- Dilute 1/4 cup of juice with water. Apple juice is ideal as it keeps blood sugar levels stable longer than other juices and contains sulfur, which helps sweep out toxins. Avoid orange or orange-based juices if you suffer from inflammatory conditions.
- Instead of coffee, try adding the juice of half a lemon to your hot water. This is very cleansing, good for the liver, and provides Vitamin C.
- Experiment with different teas like chai (avoid chai syrups), herbal teas without orange peel, dandelion, matcha, beetroot, mermaid, or turmeric lattes.
- Try a Smoothie as an afternoon pick-me-up. These smoothies are not only hydrating but nourishing as well.
One effective morning ritual for hydration is drinking a warm cup of lemon water. Starting your day by sipping the juice of half a lemon freshly squeezed into a cup of warm water can rehydrate your body and support your digestive system, preparing it for the most important meal of the day: breakfast. Lemons help your liver eliminate toxins, keeping your skin clearer and smoother. They are also high in vitamin C, a vital antioxidant and important nutrient for collagen, our anti-wrinkle fiber. Vitamin C is capable of protecting cells from the damage caused by free radicals.
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Staying hydrated is a cornerstone of good health, so find ways to make it a delightful part of your daily routine!