How to hydrate well: 10 tricks to do it
If there are foods that are essential to our diet, in the same way there is a drink that is essential for our survival: water. Drinking at least 1.5 liters a day is not always easy, especially in winter. However, there are some simple tricks that can allow us to drink constantly throughout the day and stay hydrated. In addition, for good hydration you can also take other drinks, such as centrifuges, herbal teas or smoothies. The important thing is pay attention to their nutrients!
1. "Detox" in the morning
If the word detox sounds nebulous to you, then let's talk about hydration! Because drinking is a vital gesture, absolutely necessary to thin the blood and help the kidneys to function. To eliminate toxins, especially those accumulated daily due to stress and pollution, it is necessary to drink water.
It is always best to start early in the morning, whether you are thirsty or not. To make this habit less forced, you can resort to the preparation of some centrifuges, starting with simple homemade lemonade: just mix the juice of a squeezed lemon and a glass of water with or without a slice of cucumber and you will have immediately the first detox gesture of the day Remember that it must be done on an empty stomach!
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Because? Because drinking promotes kidney health. As for the lemon: it is perfect from the morning, because it contains vitamin C and above all antioxidants. It also appears as an alkalizer for the body. However, it should be avoided by people suffering from heartburn.
For those who do not like lemon or have gastric problems, there are other solutions: vitamins to be taken every day to be fit and to meet our needs for vitamin D, C and B12.
2. Think about your health
In the family of antioxidant drinks, that is, drinks that protect the body, there is only the embarrassment of choice. From green tea to aloe vera juice or coconut water: all these drinks adapt to everyone's needs, hydrating and without containing sugars. Furthermore, only by drinking them will you have the feeling of doing a simple geso but that is good for the health.
Warning: Most drinks sold as antioxidants are fruit juice based and high in sugar. Therefore, always read carefully the label on the nutritional principles to avoid the risk of consuming harmful sugars and carbohydrates.
3. Hydrate yourself through certain foods
As we have already mentioned, drinking 1.5 liters per day is fine. Indeed, it is ideal. However, it is insufficient to compensate for the physiological losses of water equivalent to 2-2.5 liters of water per day, in case you do sports or on a particularly hot day.
The good news is that 3 meals a day are enough to complete this daily ration, as long as you always eat fruit and vegetables, even alternately.
Warning: the hydration of foods depends on the water content of the meals. A diet rich in fruits, vegetables, and some dairy products, such as cottage cheese, is more hydrating than a diet rich in protein and starchy foods. The best thing to do is to keep a good balance between these various types of food.
4. Use glasses as indicators
Instead of counting your water ration in centiliters or number of bottles, we estimate your water consumption in number of glasses. 1.5 liters of water are approximately 2 glasses at each meal: 2 glasses in the morning and 2 in the afternoon. At least one more glass of water should be considered for every half hour of sport or scorching heat.
Good to know: these figures are only averages. Each individual, in fact, has his own needs. Some internal conditions, such as chronic diseases, menstruation, pregnancy, etc., require increased hydration. The same is true for some environmental conditions: for example, playing indoor sports, staying in a room with air conditioning or high heat.
5. Sip a drink as a habit
Calmly and quietly sipping a drink has always been a pleasure. It is a "habit that dates back to ancient times, where the gods were already" imagined while tasting the nectar. Therefore, it is good to keep this image in mind and choose drinks that are not necessarily water, but based on it, to delight the taste buds two or three times a day.
Warning: do not wait until you are thirsty to drink. The "pleasure" drink, that is, containing sugars, can also be a good way to stay hydrated without realizing it. The important thing is that it does not contain alcohol.
6) Always keep a bottle with you
The best anti-dehydration reflex is to put a spare bottle in the bag. The best choice on a personal and, above all, ecological level is that of a water bottle. There are now many on the market and you can discover the most affordable and fashionable on Amazon. There are stainless steel water bottles for only € 14.95 and glass bottles for less than € 11!
Good to know: clean your bottle regularly. Having it always with you and using it several times, is good for the planet and avoids the proliferation of plastic waste such as those deriving from the consumption of bottled water.
7. Detox waters and sugar-free smoothies
The focus is on fruits and vegetables with a high water content, which are mixed into a fresh mixture. Among the trendy drinks, detoxifying waters and smoothies, without added sugar, based on cucumber or spinach leaves and watermelon and mint juices stand out. The same goes for gazpacho, melon and tomato juice.
Warning: when it's hot, you sweat more, so you have to drink more. So, if on the one hand alcohol doesn't help at all, on the other there are foods that turn out to be allies. For example, cold soup is a great way to hydrate, as it replenishes the minerals that are eliminated with sweat. Finally, drinking sodium water helps to reach the water level that the body needs.
8. Take breaks
Even when you are immersed in work or out for a day of leisure, we think about stopping, on the one hand to breathe, on the other to hydrate. Whether it is a glass of cold water, a smoothie or a sorbet accompanied by a glass of water, the important thing is to stop and think about the needs of our body.
Warning: it's not just athletes who need to hydrate! Drinking regularly without waiting until you are thirsty prevents your brain from becoming dehydrated and allows you to stay efficient. Because thirst is already a sign of dehydration and a slowing brain, with a waning memory, less precise work and even difficulty finding words or a headache.
9. Drink water even in the evening
Even when you are out for an evening with friends and even dancing, remember to drink a glass or two of water - yes, water, no other drinks - per hour. Dancing makes you sweat and alcohol promotes urination: it is therefore necessary to regularly compensate for losses by hydrating, preferably with water.
Warning: alcohol does not hydrate, but dehydrates. In the evening, therefore, alcoholic and non-alcoholic drinks should be alternated, without exceeding a maximum of 4 glasses of alcohol per evening.
10. Herbal teas and infusions
Today there are more and more people who, during the autumn and winter - but not only - like a cup of herbal tea. In fact, there are more and more flavors for the different infusions, able to adapt to the tastes of each person. As a rule, natural herbal teas do not contain theine and therefore are perfect as a method of hydration. Try it at least once cold, so you can enjoy it even in summer.
Warning: drinking at least one cup of herbal tea a day is a good habit to take. However, avoid it just before going to bed to prevent it from releasing its detox effect overnight and forcing you to get up.
