Exercising dehydration? Please do not! Your muscles need water to function correctly. With these 7 tips, you will manage to reach your daily drinking goal .Virtually nothing works in the human body without water: around 75 percent of muscle tissue is water. Water also forms the basis for various body fluids such as blood, semen and saliva, and up to 25 percent of it is even stored in our bones.
Athletes Need To Drink A Lot Of Water In Particular
Adequate hydration is essential for athletes. Because for even a single muscle to move or contract, water is required. During your workout, your muscles will only be optimally supplied with oxygen, amino acids, etc., during your training if you have used enough liquid “fuel”. Because your blood also needs fluid regularly to transport essential nutrients and oxygen into the cells.
In addition, the body’s ability to regenerate increases: Those who do not fill up with enough water before training can expect painful muscle cramps due to dehydration.
How Much Water Should I Drink a Day?
As a rule of thumb, around 30 to 40 ml of water should be consumed per kilogram of body weight. In other words: If you weigh 80 kilos, between 2.4 and 3.2 litres per day is ideal.
So much? Yes, because the body continuously loses (or consumes) water – up to 3 litres a day – without any particular physical stress, such as sport. 1.5 litres of water are needed to maintain essential body functions. In summer, and when you do many sports, your water needs increase; these are the seven best drinking tips in the heat. Drink one litre per hour of exercise in addition to your regular daily drink.
It Would Help If You Avoided These Drinks
Water and unsweetened tea are the best choices to keep your body hydrated. They are calorie-free and quench your thirst. You can also treat yourself to a juice spritzer or an alcohol-free beer. Alcohol, juices, cola or energy drinks, on the other hand, only provide a bunch of calories and have no added value for your body. So please enjoy it consciously and in moderation.
Also Read: SIX GOOD REASONS TO EAT WATERMELON
Seven Tips To Motivate Yourself To Drink Water
If you have not drunk enough during the day, you will not only notice it in the dry mouth or the feeling of thirst. Fatigue, concentration problems and headaches are also the result.
It doesn’t have to be! We’ll tell you how you can manage to regularly reach your water target during the day despite the stress and essential appointments:
Don’t Wait Until You Are Thirsty To Drink
Thirst is a warning signal from the body that it is trying to alert you to a problem. You only get thirsty when there is a lack of water in your body. Then the concentration of minerals in the blood increases, the volume of which decreases simultaneously. Nerve cells in the thirst centre of the cerebellum and special receptors in the heart register this lack of fluid. The esophagus contracts, and the throat becomes dry. The organism thus signals the lack of water, and by drinking, we dissolve the emergency.
So it is best not to let it get that far in the first place. A fluid loss of just 2 percent reduces your performance – even when doing sports.
Drink A Glass Of Water Immediately After Getting Up
It is best to start the day with a glass of water in the morning; this will get your metabolism going. Your body has had a long fluid break and only really gets going with the liquid fuel. A splash of lemon juice in the water improves the taste and acts as a kind of metabolism booster.
Have A Bottle Of Water Close At Hand
Out of sight, out of mind: This also applies to drinking water. Therefore, you should always have a glass or bottle of water in your immediate vicinity – whether next to the bed, in the car or on the desk.
Also good: First thing in the morning in the office or home office, make yourself a pot of unsweetened tea, for example, herbal tea, and position the bank visible in your workplace. Also, make a habit of always bringing a water bottle with you every time you go out. The best thing to do is get a practical drinking bottle, like this sturdy and stylish stainless steel bottle from Super Sparrow.
Drink A Glass Of Water With Every Meal
Do you prefer to have a coke with your meal in the canteen? Not a good idea because lemonades also contain water, but unfortunately also provide a lot of sugar, colouring and flavouring that your body can do without. Instead, gradually replace the (unhealthy) drink that you usually drink most and frequently with water.
For starters, it’s okay to have a glass of water in addition to your cola. It would be ideal if you had a glass of water before, during and after your meal. This not only saves you money but also calories.
Spice Up The Taste Of The Water
Still, water is the best thirst quencher, but the taste is pretty dull in the long run. You can easily “pimp” it, for example, with fresh herbs or fruits, such as:
- fresh mint, basil, thyme and rosemary
- Lemon, grapefruit, lime or orange slices
- also delicious: cucumber slices
The best thing to do is get a glass carafe that you can place on the desk where it is visible. With lemon slices and mint leaves, the sight also really makes you want to drink.
Our product tip: The intelligent, fragrance-based drinking system from air up gives water a taste – without calories, without additives. The trick? The fragrance pods attached to the special drinking bottle give off a delicious scent with every sip that tricks your brain. You think you are drinking a flavoured drink when you only drink water.
Keep A “To-Drink List”
Love checking off to-do lists? Perfect, then this drinking tip is ideal for you: keep a to-drink checklist! Scribble eight glasses on an old piece of paper. The glasses represent eight “real” glasses with 250 millilitres of water each. If you crossed out all the glasses at the end of the day, you have already drunk two litres in total. You can, of course, adjust the amount you drink individually and increase it to three litres.
Let The App Remind You To Drink
There is now an app for almost everything, including drinking. And that’s a pretty clever idea because hand on your heart: You certainly have your smartphone within reach more often than a glass of water, right? The digital drink reminders regularly remind you to drink a glass of water. There are numerous free drinking apps in the App Store and Google Play, for example, the water drink alarm clock.
With a few small but effective changes in your everyday life, it’s easy to keep drinking enough water every day. Because this is the only way, you can perform optimally at work and in sports.