Read on to discover why water is so important and get some tips on how to drink more.
Okay let’s just put it out there… water is essential for survival no matter what the temperatures or situations are. That’s because the majority of your brain, heart, lungs, muscles and kidneys are actually made of water. 60% of our bodies weight is water. So as you can see water is rather crucial.
Why you should drink more water
Besides preventing dehydration, water aids several functions of your body. It helps to regulate your body temperature, supports your joints and is needed for healthy circulation.
Insufficient hydration can impact the following:
- Mood
- Memory
- Focus
- Energy levels
- Mental health
- Skin
One study found that upon boosting their daily intake of water by 1%, people ate significantly fewer calories, sugar and sodium. So as you can see drinking water is a healthy and helpful habit to improve.
How much water do you need to drink?
The NHS advice states that every adult should drink 6 – 8 glasses of water (or fluids) per day. 20% of your water intake comes from fruits and vegetables. That said, there are times you may need more, such as when you’re exercising or outside on a hot day.
You’ll probably maintain healthy hydration levels if you drink water when you’re thirsty and with meals.
But, if you’re concerned on whether you’re coming close to the recommended target, consider logging your water intake for a few days using a free tracking app. Alternatively, you could fill up a water bottle and make note of the amount it holds. This way you can keep track of how often you refill. Either method will give you a good indication of your baseline water intake, so you’ll know if you need to try and drink more.
How can you tell if you’re drinking enough water?
Well to put it bluntly the best way is to have a peek at your pee. In an ideal world, it should be clear or pale yellow. Anything darker than this could mean you’re dehydrated. Some other signs of dehydration can include:
- Feeling weak
- Dizziness
- Tiredness
- Confusion
- Memory loss
- Dry mouth and lips
- Headaches
- Muscle cramps
- Feeling thirsty
- Moodiness
- Feeling depressed
*Please note that these conditions can also be a sign of many other medical problems. Please consult your GP if you are concerned about something.
TOP TIPS to help you to drink more water
Most of your fluid intake should come from water intake. Granted, other drinks even caffeinated ones (such as coffee, tea, cola) can contribute to your fluid needs, but water is preferred over beverages with added sugars and artificial ingredients. So lets look through these top tips to try and encourage more water intake.
1. Get rid of the sugary drinks
Sugar contributes to so many common health problems such as diabetes, high blood pressure etc.. It makes sense to replace these high calorie drinks with fresh water. If this swap seems too drastic, add a splash of 100% fruit juice to your water. Unlike added sugars, 100% juice is naturally sweet and provides many different nutritional benefits.
2. Set reminders on your phone or download an app that will remind you
If you are forgetful like me an alarm reminder on your phone could work wonders. A reminder once every half an hour to drink half a cup of water would work just great. Alternatively you could stick a post it note on your desk somewhere if you are busy at work.
Let me introduce to you the awesome all day water bottle from Buildlife… also know as the TIKTOK bottle. You will never forget to drink again.
3. Drink water alongside your meals
If you drink a glass of water with every meal thats only another 3 – 5 glasses to fit in the rest of the day. I find it much easier to drink water alongside food.
4. Spruce up the water
Spruce the water up because actually a lot of people do not like the taste of plain water (especially my son). If you don’t love it, add some flair.
Some ideas to add to plain water are:
- Cucumber
- Lemon
- Lime
- Berries
- Ginger
- Mint
5. Make sure the water is ICY cold
Keep a jug of water in the fridge or use bottled water. Add ice cubes too.. freezing cold water tastes much better than room temperature.
6. Give sparkling water a go
I absolutely love sparkling water with a slice of lemon.. and trick the brain by serving it in a big wine glass.
7. Eat it…
If you really aren’t sold on the idea of drinking more water, try to get it in other ways. Did you know a cucumber is actually 95% water?
Here are 10 foods high in water:
- Cucumber
- Tomatoes
- Watercress
- Apples
- Celery
- Lettuce
- Watermelon
- Peaches
- Courgette
- Pears
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The post Are You Drinking Enough Water? Here’s How To Tell… appeared first on Fatgirlskinny.net | Slimming Recipes, Healthy Eating & Weight Loss.
Frequently Asked Questions
How can I lose weight naturally?
It is important to eat healthy food as often and as often as you can. You should avoid eating unhealthy snacks. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. To lose weight, you should be careful about what you drink. Drink at least eight glasses of water per day.
Another tip is to rise early. Research shows that people who get up earlier are more likely to eat fewer calories during the day. Set an alarm clock to ensure you don't snooze through the day.
Finally, exercise is also very important. Aerobic exercises include running, walking and biking. You can burn fat quicker than strength training. You should incorporate aerobic activity into your daily routine.
What foods are good for burning belly fat?
Fruits and veggies are best for weight loss because they have low calories and are high in fiber. They also contain antioxidants which help to prevent cell damage. You also get vitamins A, C and E as well as K which increase metabolism and energy levels.
Lean proteins, such as fish, eggs, chicken breast, turkey, and turkey breasts, are the best options for weight loss. These foods are high in protein and essential amino acid, which provide the building blocks of muscle growth.
When you want to lose weight quickly, whole grains such as brown rice, oatmeal, bread, pasta, and cereals are great options.
They are extremely filling and can give you energy all day.
African Mango Extract Has Caffeine?
A study was done on the daily intake of caffeine by an average person. These were some surprising results.
A cup of coffee has around 100mg of caffeine while a small glass cola contains about 40mg. What if you could get caffeine without having to consume any calories?
Here's African mango extract! It offers the same energy boost of caffeine without any added sugar or calories.
African mango extract is also known to improve focus, concentration, and brain function.
What are some effective appetite suppressants?
The most popular appetite suppressants are:
- Bitter Melon- This is an Indian and Chinese fruit, which has been shown in studies to improve appetite and digestion.
- Green Tea - Green tea is a popular beverage that has been proven to increase metabolism and lower blood pressure.
- Ginseng is a herb found in Asia or Europe. It can be taken to increase mental clarity, support overall health, and help with general wellbeing.
- Ginkgo Biloba, a tree from Japan, has been shown to prevent memory loss and improve circulation.
There are many other appetite suppressants. You can also try other appetite suppressants. You'll be amazed how quickly you can start losing weight.
Statistics
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
- Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
External Links
cdc.gov
ods.od.nih.gov
- Ephedra - Office of Dietary Supplements
- Dietary Supplements for Weight Loss - Health Professional Fact Sheet
webmd.com
- African Mango: What you need to know about Irvingia Gabonesis
- Goji Berries: Health Benefits & Side Effects
fda.gov
How To
African Mango: Side Effects and Benefits, Dosage, Interactions, and Dosage
African mango is a tropical tree fruit that is found in Africa, Asia, Australia and Madagascar. It is sometimes called "Mangosteen", Gobba" in Malaysia, "Guava" in India, and "Brambleberry". The official name is Mangifera indica L., the king of fruits. Its common names in English include "mango", Indian gooseberry, "papaya", custard apple and "jackfruit". It tastes similar to kiwi fruits, but slightly sweeter. It has been used for medicine and food since ancient times.
The leaves can be used to treat a variety of ailments, including sore throat, eye infection, fever, sore throat, sore throat, coughs and asthma. The leaves can also be used to make soap and dye.
Benefits:
African mango benefits:
- Antibacterial properties
- Anti-inflammatory properties
- Aids digestion
- Preventing the spread of cancer
- Lowers body cholesterol
Side effects:
There may be side effects from eating African mango. These include stomach discomfort, nausea and vomiting, diarrhea, constipation.
Dosage:
A single serving of African mangoes is between 10g to 30g. You can have two servings per week.
Interactions:
When consuming African mango and certain medications such as antihistamines, antidepressants, blood thinners, sedatives, antacids, appetite suppressants, and other drugs that affect heart rhythm, consult your doctor before consuming. Mangoes could also be an allergy for some people.
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