According to the Food and Nutrition Board at the Institute of Medicine, healthy women should ingest about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages. Your daily intake of water is affected by age, weight, activity level, and environmental factors such as altitude. With just drinking two cups of water before you consume all of your three meals, you can lose the weight and keep it off.
“It’s best to consume the bulk of your water away from foods [and] meals,” said Dr. Katrina Wilhelm, a naturopathic physician in Lake Oswego, Ore. “30 minutes both sides of a meal should do,” said Wilhem, as separating the two will aid digestion by keeping the stomach acid concentrated so it can function efficiently. Drinking water, especially the right type of water, will help ensure that it is free from all harmful contaminants and preserves healthy minerals present in the water.
Here are some tips that will help you increase your waterintake;
- Drink Water Every Two Hours: One should not only drink water only when thirsty. You can know whether you need more water in your system by the colour of urine you pass out. If the urine is dark in colour its an indicator that more water is needed in the body ,preferably one’s urine should be light in colour, it is important to drink a glass of water when you wake up in the morning and then every two hours.
- Add Flavor To Your Water Wilhelm uses an effervescent electrolyte power that tastes just like raspberry lemonade as her flavored water drink of choice because of its dual power. The minerals found in this flavored water can build bone density and overall improve the taste of plain water. “If someone is trying to cut down their soda intake, mineral water that is naturally flavored would be a great substitute,” she said.:
- Opt For Green Iced Tea: Green tea is known to be rich in its antioxidants and flavonoids which can boost your metabolism while you get your water intake. For an easy summertime drink, prepare hot tea with boiled water as usual and then pour the hot tea water over a glass of ice. Refrain from adding any sweeteners to your iced tea as it can interfere with your overall health and weight loss goal.
- Sparkling Water: Sparkling, also commonly known as carbonated water is an alternative to plain water for those who wish to satisfy their soda cravings without consuming in the high-sugar carbonated beverage. If you are on a low-sodium diet and would like to try sparkling water, it is important to take notice of the sodium content in your drink, especially if you are trying to lose weight.
- Produce In Water The addition of fruit and veggies to your water can add a lot of flavor. Fruit-infused water or agua fresca involves adding lemon, limes, grapefruit, oranges, raspberries, or even watermelon to a pitcher of water in the fridge to give it a zesty flavor. It is important to let the water and fruits simmer for an extended period of time before you consume water.
- Eat Your Water: Fruits that contain a high percentage of water should be consumed to increase your water intake. Watermelon is made up of 92 percent the University of Kentucky College of Agriculture. Other fruits that have high water intake include strawberries, grapefruit, and cantaloupe.
- Water In Soup: Aside from consuming fruits, hot and cold soups can help boost your water consumption.”Incorporate chilled soups such as melon soups, gazpacho as well as hot soups including vegetable, broths, minestrone, lentil and more,” says Stacy Goldberg, MPH, RN, BSN and CEO Founder of Savorfull. “Aim for low sodium soups!”