How to stay hydrated if you have trouble drinking water
If you want to reach your ideal weight, have a clear and luminous complexion, or even prevent cellulite, you have to face some challenges. And one of the most challenging is staying well hydrated, especially if you have trouble drinking water.
Although the so-called vital liquid is essential for the functioning of your body, there are other natural and healthy alternatives to hydrate you that we are going to tell you about in this article.
Keep reading and discover them!
Why you should stay hydrated
The need to drink enough water is a fact, for many reasons important to your health and appearance:
And although we all know that it is essential to drink water, many of us do not propose to drink enough on a daily basis, simply because we forget it between so many daily activities or because we simply do not like it.
Your body always needs water
Staying hydrated is essential for your body to function properly. And, despite the fact that it is difficult for you to drink water, you should know that your body consists of approximately 42 liters of it and it breaks down like this:
Of these approximately 42 liters, your body also needs more water for blood circulation, metabolism and waste elimination.
Now, imagine how much your body suffers if you don't get enough of this vital fluid.
A study of 25 women who did not consume enough water experienced a worsening in their mood, irritability, headaches, decreased concentration and perceived that their daily tasks were much more difficult.
Which determines that your body always needs water, not only to function better, but to improve your mood and cognitive function.
How much fluid do you need to stay hydrated?
According to the European Journal of Clinical Nutrition , a sedentary adult should have an average intake of 1.5 liters of water per day. However, according to the National Academy of Sciences , the recommended total fluid intake (water and beverages) per day is:
In essence, the amount of water you need to drink in a day will depend on the functions and mechanisms of your body. But individual requirements may vary from person to person and can be affected by different factors, such as:
- Body mass.
- Breastfeeding status.
- Daily activities.
- Electrolyte intake.
Although it is recommended that people should drink at least eight glasses of water daily to avoid dehydration abnormalities, this is not supported by any scientific evidence.
According to the Centers for Disease Control and Prevention (CDC) , daily fluid intake is defined as the amount consumed in food, drinking water, and other beverages.
When is extra hydration required?
Whether you are:
It means that you need to increase your fluid intake, because you will be losing water and mineral salts that are so necessary for your body. And, by losing them, you run the risk of cramps, fatigue, spasms, muscle weakness, headaches, tiredness, among others.
So it is extremely important to replenish the liquids and mineral salts that are lost.
When doing prolonged fasting or low-carbohydrate diets, aspects such as staying hydrated are very important , since insulin levels are reduced and there is a large elimination of fluids and electrolytes.
For this reason, it is recommended to drink liquids that do not provide calories, so as not to hinder the final objective of these ways of eating.
Water is the most recommended if you wonder how to stay hydrated. But if you don't like taking it, an effective strategy to restore the body's balance is to use an electrolyte supplement .
Natural options to stay hydrated if you have trouble drinking water
- Coconut water
It has excellent health benefits because it contains antioxidants, amino acids, minerals, and vitamins . In addition, it is one of the natural substitutes for sports drinks.
It should be taken in moderation , since it contains (natural) sugar and it is recommended to consume it especially after cardiovascular training or when you need to replenish mineral salts.
- Change your carbohydrates for other alternatives
If you plan your meals for your week, try to eliminate dry and heavy foods like rice, pasta, etc. And replace them with zucchini, carrot, beetroot and celery noodles, because these, in addition to being delicious, can contain approximately 95% water.
For example, if you are going to prepare your meal for tomorrow, a good idea would be to make zoodle noodles with a bolognese sauce with crushed natural tomatoes. You will be left to lick your fingers and you will provide approximately 90% of liquids to your body.
It will be a healthy and hydrating meal!
If you want to know more about organizing your menu, read this article " Meal prep: plan your healthy meals for the week " it will be very helpful and the downloadable one too.
- Add fruits and vegetables to your meals if you have trouble drinking water
This is a good option to stay hydrated, especially if you include:
These are just some of the fruits and vegetables that you can place on your plate to stay hydrated . In addition, having a dish with these characteristics will provide your body with many nutrients and vitamins that it needs.
- Have some coffee and tea
Coffee and tea contain the stimulant caffeine , which, if taken in excessive amounts, can temporarily dehydrate you as it acts as a diuretic. However, drinking them in moderate amounts can be just as hydrating as water.
This was verified in a study carried out on 50 men, where 25 of them were given low-caffeinated coffee and the rest were given water according to their needs. Finally, there was NO difference in hydration between people who drank coffee and those who drank water.
- Opt for low-fat skim milk if you have trouble drinking water
As well as providing you with a large amount of nutrients, milk has excellent moisturizing properties, since it contains high concentrations of electrolytes, which help you balance the amount of water in your body.
Research has shown that low-fat skim milk helps rehydrate you while providing important protein and amino acids.
Is it hard for you to drink water? Take a look at these tips
- Understand your fluid needs: as I told you before, this drinking at least 8 glasses of water is not validated by science, but a good way to understand how much fluid you should drink is by quenching your thirst. However, if you exercise or are outdoors, you may need to drink more water.
- Set a daily goal: This can help you drink more water daily. But of course, that goal must be specific, measurable, achievable, realistic, and limited. The idea is that you take the habit and then follow it as a habit.
- Always carry a reusable bottle with you: having a bottle of water on hand can serve as a visual reminder to stay hydrated and it will make it much easier to drink water on the go.
- Set reminders: technology in this task will be your best friend; You can set an alarm on your phone or your smartwatch that tells you that it is time to stay hydrated by drinking a little water.
- Drink a glass of water before each meal: this is a habit that will not only help you increase your water intake, but will also help you decrease hunger at the next meal.
Staying hydrated can be a difficult task. But, from now on, it will be a piece of cake because you already know all the natural options that you can implement.
Did you know some of these alternatives to stay hydrated? tell us.