Increasing Water Intake

pouring water from bottle to glass

Water is essential particularly to human survival as it plays a vital role in bodily processes – from transporting nutrients and eliminating wastes or toxins to encouraging normal organ and brain activities. The human body is comprised of approximately 60% water, that is why in addition to clean and safe drinking water, it is important to stay well hydrated by consuming adequate amounts to help keep the body functioning properly.

It is recommended that an average healthy person drinks between 8 to 12 glasses or at least 2 litres of water daily. But others may need more or less depending on several factors like local climate or weather, body size, gender, age, and physical activity among others. Urine colour is generally a good indicator if a person is taking in enough water— it should be colourless to pale yellow. So if you notice that your urine is darker, then, drink more water. Also, a well-hydrated person should rarely feel thirsty. Many would agree though that drinking plain water gets boring at times; thus, making it harder to keep up with this recommendation.

So how do you deal with water boredom while ensuring that the body is provided with enough fluid?

  • Consume more fruits and vegetables with high water content like watermelon, celery, strawberry, turnip, tomato, cucumber, etc. Eat them as is or make smoothies and shakes. Not only does it make for a tasty treat as snacks or to cap your meals, it also helps boost vitamin and mineral intake.
  • Naturally flavour water by infusing it with fruits and vegetables of choice. For example, lemon, lime, and cucumber, or lemon and mint, etc— find something that best suits your liking. Simply slice and add to water, put in the fridge, and let steep for a couple of hours. This refreshing drink will also help boost vitamin and mineral intake without the unwanted calories.
  • Increase consumption of other healthier beverage options like sparkling water, tea, milk, and freshly extracted fruit juice.
  • Always have a bottle of drinking water with you so it is conveniently accessible anytime, anywhere.
  • Sometimes all it takes is varying the water temperature. There are times that you may find chilled, warm, or hot water more pleasing than room temperature water depending on the weather or your activity.