Water to hydrate

If you have watched my Insta'lives before, you know that I am constantly drinking water and how much I love it! I try to drink at least 2 liters of water everyday but I know that for some people creating the habit of drinking water can be a bit challenging.

Although there’s little science to determine the exact daily fluid intake is adequate for each of us, staying hydrated is crucial to maintain the function of every system in our body including our heart, brain, and muscles.

That is why I wanted to share this information with you. Knowing the facts can help you make conscious choices when it comes to your relationship with drinking water. So later in this article I'm going to share a little trick to increase your water intake that has always worked for me.

Why drink more water?

For starters, let's talk about the benefits: Water helps with regulating the body temperature, helps mood and brain function, improves skin complexion, it cleanses our body flushing out toxins, it helps our muscles and joints work better, it helps with digestion, helps with weight loss and so much more.

On the other hand, when your water intake does not equal your output, you can become dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, urine that's dark in color, headaches, or migraines. 

Fluid losses occur continuously and are accentuated in warmer climates, if you exercise intensely and tend to sweat a lot, and if you're an older adult (as we get older, our thirst center isn’t as active as it used to be, so the brain doesn’t always give the signal that we need to drink.), these losses must be daily replaced for good health and better performance. 

If you find plain water boring to drink, then infusing your water with fruits, vegetables, and herbs can help increase your likelihood of reaching for a glass of water and improve your overall health. It is very easy to make at home and is naturally refreshing, using any number of combinations and flavors you prefer.

Fruit Infused Water recipe:

Start with cold tap or filtered water, then choose a flavor combination you want to use.

Some great combinations for fruit infused water are:

- In case you are wondering, even with all the fruits-vegetables-herbs inside, infused water is naturally very low in calories and sugar.

- Is drinking tea the same as drinking water? Yes, drinking tea is as hydrating as water and I also know that in many cultures people are used to drinking tea instead of water. If that is your case, please be mindful of the caffeine intake throughout the day. Water as the main drink is always my to go choice!

To prepare, slice the ingredients (or tear herbs into large chunks) and add to the water. The more of an ingredient you use, and the longer you let it infuse, the stronger the flavors will be.

Keep your detox water refrigerated while infusing, then remove the fruit and herbs after your desired time is reached

(no more than 12 hours). To speed up the process, crush fruits and herbs before adding them to the water.

The fruit and vegetables will naturally begin to break down in the water and get mushy, so a good repurpose for your ingredients is to remove them earlier and add it all to smoothies.

Water bottle TO-GO

Another easy way to increase your water intake is to carry a reusable water bottle with you or at your desk at all times.

Carrying water encourages you to drink more merely by the exposure effect and it will serve you well if you’re thirsty while on the go. 

This solution not only increases your daily fluids for the convenience of having something on-hand right away,  but also will help out those who are occasionally tempted to indulge in a soda from the nearest convenience store.

Can you drink too much water?

Yes, you can. Please be aware that overhydration does exist and can be a dangerous thing. Overhydration is an imbalance between water and sodium in your blood. It happens when your body takes in or holds on to more fluid than your kidneys can remove.

An easy way to make sure your fluid intake is in good balance:

Although it is more common among high endurance athletes who drink large amounts of water before and during exercise and in people with kidney or liver disease, your urine is a good indicator of your hydration status. Be aware that pale yellow urine that looks like lemonade is a good goal. Darker urine means you need more water. Colorless urine means you are overhydrated.

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