Almost everyone knows that we should get eight glasses of water daily, but how many of us do? Hydrating isn’t always the first thing we think about among all the other things we have to worry about. However, obtaining enough water is very important for our health, and we should do our best to make sure we drink enough.

A dehydrated body lacks the necessary amount of water. Insufficient nutrition prevents your body from functioning properly. The degree of dehydration will depend on how much liquid you are not consuming. The body contains approximately two-thirds of water, which plays many functions such as lubricating joints and eyes, digestion, and eliminating wastes and toxins. The resulting imbalance in mineral levels, salts, and sugars in the blood can cause several harmful effects as the blood’s water content begins to decline.

During the day, the body loses water constantly, mostly through urine and sweat, but also through regular body functions like breathing. Drinking plenty of water through food and drink is the best way to avoid dehydration.

Being hydrated is vital for our daily functions since we are mostly composed of water. There are many problems associated with dehydration, including fatigue, irritability, mood swings, hunger pains, cramps, and even bad breath. A healthy diet that includes plenty of water can alleviate these issues.

Here are several ways to stay hydrated throughout the day, if you have trouble bringing a water bottle with you wherever you go.

Eat Fruit

Many fruits contain a lot of water like watermelon, strawberries, cantaloupe, peaches, and pineapples are fruits with high-water content which contributes to your daily requirement of eight glasses. In strawberries and watermelon, 92 percent of the water is found in the fruit. Water-rich fruits such as grapefruit, peaches, and cantaloupe have more water. In addition to cucumbers, leafy greens, radishes, celery, tomatoes, and celery, water-rich vegetables include cucumbers.

Get a bigger bottle.

Having water with you increases your likelihood of drinking it. Furthermore, filling up your water bottle throughout the day is more economical than buying water bottles. My job involves keeping a large 1-liter water bottle on my desk and aiming to consume it all the while working. My favorite thing about it is that it gives me a little goal to work towards each day and I can see how I’m progressing. In addition, it can be motivating to keep track of your progress, which can help you stay on track and make your goal a habit.

Soak Chia Seeds

Foods rarely come to mind when considering hydration. Yet don’t let it fool you-chia seeds are a terrific aid if you’ve got trouble keeping your body hydrated throughout the day. Chia seeds are the ultimate hydration food because they absorb 10x their weight in liquid. You can count on chia seeds to keep you hydrated and satisfy your appetite because of their high fiber content and water-absorbent shell.

In the body, chia seeds absorb more water than their weight and form a gummy substance that gives water extra flavor. That is why they are used for “pre-hydration.” Adding chia seeds to fruit juice creates an amazing boba-like drink, which will keep you hydrated for a longer period.

Have a Smoothie

As a snack, nobody wants to eat vegetables. Do they taste good if you drink them? It provides a tasty way to stay hydrated while providing an extra dose of fruit and veggie goodness. Drinking smoothies, which are loaded with liquids, fruits, and vegetables, is an excellent way to stay hydrated. Choosing hydrating fruits and vegetables such as cucumbers and lettuce is a good way to hydrate your body. Coco water adds more flavor and nutrients to your drink without adding many calories. It contains vitamins C, manganese, and potassium. It also has sugar and salt, which helps the water absorb faster and add a creamy consistency.

Drink Tea

As a result of its mostly water composition, tea is useful for keeping you hydrated, and contrary to popular belief, tea does not dehydrate you, no matter how much caffeine it contains. Studies from the European Journal of Clinical Nutrition have found that drinking tea hydrates your body just as well as drinking water. As a bonus, you are also consuming antioxidants.

Due to the limited details presented on the Tea Advisory Panels website, this is a small study and cannot be fully evaluated. It seems that drinking water and tea in equal quantities will deliver the same level of hydration, at least in terms of hydration.

Replace soda with sparkling water

It might be better to switch from Sprite to plain sparkling water and lemon instead if you like sugary drinks. You should choose varieties without added sodium, sugar, or flavors since those can lead to dehydration instead. You can hydrate yourself just as well with sparkling water. You can use it as part of your daily water consumption. The fizz might even be one of its hydrating benefits for some people. Despite that, you should go for sparkling water without added sugar or other sugar substitutes.

Eating Spicy food

Consider using some hot spices to encourage yourself to reach for your water glass if you find you are not drinking enough. Though too much spicy food can dehydrate you, sprinkle red chili flakes on your food just enough to stimulate your thirst. Hot food speeds up the metabolic rate. Several studies have found that spices like cumin, cinnamon, turmeric, peppers, and chilies can increase your metabolism and decrease your appetite. Furthermore, a study conducted on mice showed that turmeric suppressed fat tissue growth.

Be aware of the signs of dehydration

Consider how much your family members can drink while ill – especially children and the elderly. It is crucial to drink plenty of fluids while suffering from a fever, vomiting, or diarrhea. Prevent dehydration by drinking enough water.

Dehydration symptoms

  • Darker-than-usual urine
  • Not urinating despite steadily drinking water
  • Muscle cramps
  • Bad breath
  • Fatigue
  • Fever or chills
  • Craving sweets
  • Dry mouth/skin
  • Fast heartbeat
  • Irritability
  • Confusion
  • Drowsiness

You cannot tell someone the exact amounts of water you need because no one knows your particular body. Many factors influence this.

  • Explore what works for you and experiment with it. Water may improve your performance for some people, but may only result in frequent bathroom trips for others.
  • These guidelines should apply to most people if you want to keep things simple:
  • Make sure you drink enough water throughout the day to maintain clear, pale urine.
  • When you feel thirsty, make sure you drink water.
  • Make sure you drink enough fluids to compensate for lost fluids due to high heat, exercise, and other conditions.