Hydration is essential for maintaining your bodily functions. Water helps regulate temperature, aids digestion , and transports nutrients. Sufficient water intake supports energy, concentration, and skin health. In this article, you'll discover practical tips to increase your daily water consumption!
1. Why is it important to drink more water?
1.1 The benefits of water on your health
Water plays a fundamental role in the proper functioning of our body: it regulates body temperature, transports nutrients, and eliminates waste. Adequate water intake also lubricates joints and maintains a healthy fluid balance in the body .
Even mild dehydration can lead to decreased energy, headaches, and difficulty concentrating. By drinking water regularly, you help your brain function better (it's made up of about 80% water!), which improves your ability to focus throughout the day.
1.2 Why aim for 1.6 to 2 liters of water per day or more?
It is recommended to drink between 1.6 and 2 liters of water per day , but this need can vary depending on several factors, namely sex, age, weight and weather conditions.
Women generally need slightly less water than men, except during pregnancy or breastfeeding, when their water requirements increase. To avoid dehydration, children and the elderly should also monitor their water intake. Water needs increase with weight; the heavier you are, the greater your water requirements. The same is true if you live in a hot, dry climate, as water loss is greater under these conditions.
ANSES (French Agency for Food, Environmental and Occupational Health & Safety) recommends a consumption of 1.6 liters of water per day for women and 2 liters for men.
If you are dehydrated, certain symptoms will alert you, such as a feeling of thirst, dark urine, and headaches.
2. 8 practical tips to drink more water every day
2.1. Hydrate as soon as you wake up
During the night, your body continues to function and loses water through respiration and perspiration. This first glass of water helps to reactivate your metabolism, awaken your digestive system, and eliminate toxins. So as soon as you get up to start your day, drink a large glass of water !
2.2. Adopt a reusable water bottle
Having a reusable water bottle always within reach is one of the best ways to increase your water intake . It allows you to have water readily available and therefore drink much more regularly. It's also a much more environmentally friendly solution compared to plastic cups or bottles.
2.3. Flavor your water
Some people don't like plain water and prefer to add flavorings. Opting for natural flavors like lemon or mint can make it easier to drink. Infusions also work well!
There are a multitude of combinations you can try, such as: mixing lemon and mint, orange and ginger, for an energy boost, or cucumber and basil, for example.
2.4. Add ice cubes or food extracts
You can add flavored ice cubes. or natural food extracts to make the water easier to drink and more refreshing. To make your fruity ice cubes, freeze pieces of fruit, fresh herbs, or lemon juice. in ice cube trays. You can also add food extracts; for this, add a few drops of vanilla extract, orange blossom water, or coconut water to flavor your drink.
2.5. Establish hydration routines
Associating drinking water with key moments of the day will help you make it a habit. For example, you can drink a glass every morning upon waking, before each meal, and before your workouts. This routine will become established, and you'll do it unconsciously.
2.6. Use an app or connected gadgets
Apps and connected gadgets exist to track your water intake and send you reminders. Some offer personalized goals based on your weight and activity level. There are also water bottles that send light reminders to help you drink throughout the day.
2.7. Consume foods rich in water
Hydration isn't just about drinks; many foods are naturally rich in water and help meet your hydration needs. Among fruits, watermelon contains 92% water, as do melon, strawberries, oranges, and grapefruit. As for vegetables, cucumber is 96% water, as are lettuce, tomatoes, and zucchini. Consuming these foods will help you stay properly hydrated.
2.8. Use hydration solutions such as Hydratis
Hydratis helps you optimize your hydration . Our tablets, composed of electrolytes, trace elements, and a small amount of sugar, allow your body to absorb the water you drink more quickly and efficiently. In addition, the electrolytes help replenish minerals lost throughout the day. Finally, the variety of flavors available makes drinking easier and caters to everyone's taste.
3. Tips to boost your hydration
3.1 Set yourself concrete and achievable goals
To improve your hydration, start by assessing your personal needs by taking the hydration diagnostic on our website https://www.hydratis.co/pages/diagnostic-hydratation-hydratis. This will give you an estimate of the amount of water you need to optimize your hydration each day.
3.2 Make hydration accessible
To improve your hydration, keep water within easy reach by placing glasses or bottles in strategic locations, such as your desk or bag; this will remind you to drink regularly.
Investing in suitable solutions , such as carafes or water dispensers, can also make hydration more convenient.
4. Hydration FAQs
How can I manage to drink 1.6 to 2 liters of water per day?
To reach 1.6 to 2 liters of water per day, start by dividing this amount into small sips throughout the day. Drink a glass of water with each meal and always keep a bottle handy to remind you to drink regularly.
How to easily increase your water consumption?
A simple way to increase your water intake is to use reminders on your phone or a dedicated app. You can also incorporate regular breaks to drink a glass of water, especially at work or during your leisure time.
How can we make water more attractive?
Add fresh fruit, herbs, or spices to your water to enhance its flavor. You can also opt for homemade infusions or flavored waters for a change of pace. Hydratis is a solution to improve both the taste and the quality of your hydration.
Remember that drinking enough water has numerous health benefits, including improving digestion, boosting energy, and maintaining healthy skin. Feel free to try the tips suggested and choose the ones that work best for you! Choose a tip to incorporate into your routine today and start improving your hydration.
Bibliography
Doctor, what is the baby? (2014). [JD]. Nefrologia, 34. https://doi.org/10.3265/Nefrologia.pre2014.Jul.12610
Wong, JMW, Ebbeling, CB, Robinson, L., Feldman, HA, & Ludwig, DS (2017). Effects of Advice to Drink 8 Cups of Water per Day in Adolescents With Overweight or Obesity. In JAMA Pediatrics (Vol. 171, Issue 5, p. e170012). American Medical Association (AMA). https://doi.org/10.1001/jamapediatrics.2017.0012
Arnaud, MJ, & Noakes, TD (2011). Should humans be encouraged to drink water to excess? In European Journal of Clinical Nutrition (Vol. 65, Issue 7, pp. 875–876). Springer Science and Business Media LLC. https://doi.org/10.1038/ejcn.2011.40
