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Water Before, During, and After Meals
Making it a habit to down a
quick glass of water–or at least a few sips–before, during, and after eating
any meal is a great way to up your daily water intake. Making
it a habit to down a quick glass of water–or at least a few sips–before, during,
and after eating any meal is a great way to up your daily water intake.
Unsweetened Water-Based Beverages
Beverages that have minimal
calories, no sweeteners, and the consistency of water are effective water
sources. Principally, herbal tea, naturally flavored water, and carbonated
water are excellent options for increasing your daily water intake and can make
upping your water
intake much more enjoyable
Sip on unsweetened tea
. Herbal or fruit
teas are essentially water with natural, non-caloric flavors.
- Try drinking
unsweetened tea hot in the morning as a replacement for hot, caffeinated
- For a
flavorful drink to get you through the rest of the day, try hot or iced
teas in a variety of flavors, such as mint, strawberry, peach, ginseng,
Add lime, lemon, or other natural
flavorings to your water
. Slipping a slice of citrus fruit into your
water can add a subtle flavor to perk up plain water, making it easier to drink
more water throughout the day. Try mint leaves, cucumber slices, or berries for
other flavor options to add to your water.
Try carbonated water.
- If you
normally drink soda, sparkling water can give you a calorie-free,
sweetener-free, fizz-fix will all of the benefits of regular water.
- If you prefer
flavored carbonated water, opt for one with no added sweeteners and only
natural flavors. Otherwise, buy plain carbonated water and flavor it
water is so important to your health for fat loss and keeping your energy up.
It helps promote good sleep and great looking skin.
hydration allows your body to remove waste, circulate blood and nutrients,
support cellular health and biochemical processes, promote proper organ
function, and maintain energy levels, among other essential bodily
- Remember that
food sources and water-based drinks can provide significant amounts of
your necessary daily water intake. Foods such as watermelon, oranges, and
tomatoes are up to 90% water, and soups, coffee, and juice count toward
your daily water needs as well.
- Most people
consume enough water in response to their thirst and through their daily
routines. If your urine is clear or light yellow you are likely consuming
- You may need to
increase your daily water intake during hot weather, time spent at high
altitudes, or during periods of physical exertion.
- Drinking too
much water is rare but can cause hyponatremia, an electrolyte imbalance,
which can have serious negative health consequences, including death.
By letting your thirst be your guide, consuming water from a variety of
food and beverage sources, and following the recommendations of a health
professional for health conditions or intense physical activity, you can
avoid drinking too much water.
- Increasing your
water or fluid intake in the late evening may cause you to have to get up
in the middle of the night to go to the bathroom. To avoid this, you may
want to limit your beverage intake after dinner.
- Do not attempt
to regularly replace food with water as a weight-loss technique. Water is
not intended to replace food in your diet, as you need the nutrients from
solid foods to survive.
- In some
countries, tap water is dangerous and can cause illness. When in doubt,
opt for purified or bottled water sources.