If you want to achieve your ideal weight, have a clean 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 a hard time 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 yourself 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 important reasons for your health and your appearance:
And although we all know that it is essential to drink water, many of us do not intend to drink enough daily, simply because we miss 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, although it is difficult for you to drink water, you should know that your body consists of approximately 42 liters of it and is broken down like this:
Of these approximately 42 liters, your body also needs more water for blood circulation, metabolism and waste elimination.
Now, imagine what 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 worsening mood, irritability, headaches, decreased concentration, and perceived their daily tasks to be 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 total recommended fluid intake (water and beverages) per day is:
Essentially, the amount of water you need to drink in a day will depend on your body's functions and mechanisms. But individual requirements may vary from person to person and may 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 abnormalities related to dehydration, 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 the water and mineral salts so necessary for your body. And, by losing them, you run the risk of cramps, fatigue, spasms, muscle weakness, headaches, tiredness, among others.
Therefore, it is extremely important to replace the liquids and mineral salts that are lost.
When doing prolonged fasts or low-carbohydrate diets, aspects such as staying hydrated are very important , since insulin levels are reduced and there is a great elimination of fluids and electrolytes.
Therefore, 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 are wondering 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 find it difficult to drink 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 sugar (natural) and it is recommended to consume it especially after a cardiovascular workout 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 such as rice, pasta, etc. And replace them with zucchini, carrot, beet 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 some zoodles noodles with a bolognese sauce with crushed natural tomatoes. It will be scrumptious and you will provide approximately 90% of fluids 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 ” and the downloadable will be very helpful.
- Add fruits and vegetables to your meals if you find it difficult to drink 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 put on your plate to stay hydrated . Furthermore, having a dish with these characteristics will provide your body with many nutrients and vitamins that it needs.
- Drink some coffee and tea
Coffee and tea contain 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 as hydrating as water.
This was proven 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, NO difference was observed in terms of hydration in people who drank coffee and those who drank water.
- Opt for low-fat skim milk if you find it difficult to drink water
Just as it provides you with a large amount of nutrients, milk has excellent hydrating 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 you rehydrate while providing important protein and amino acids.
Do you find it difficult to drink water? Take a look at these tips
- Understand your fluid needs: as I told you previously, 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 water bottle on hand can serve as a visual reminder to stay hydrated and will make it much easier to drink water anywhere.
- Set reminders: technology in this task will be your best friend; You can set an alarm on your phone or smartwatch to tell you that it is time to stay hydrated by drinking 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 you can implement.
Did you know any of these alternatives to stay hydrated? Comment us.