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
What can I do to detoxify my body
Fiber is essential for cleansing your body. This helps to move waste products from your digestive tract into the colon, where they are then eliminated as stool. Foods rich in dietary fiber include whole grains, beans, fruits, and vegetables.
Avoid caffeine and alcohol. They stimulate the nervous system which can cause increased bowel movements. Taking probiotics may help to replenish beneficial bacteria in your gut. Probiotics are live cultures (bacteria) of healthy microorganisms that aid digestion and produce short-chain fatty acid such as butyrate.
Butyrate is an essential nutrient for intestinal health. It is a fuel for immune cells and promotes cell turnover.
Drinking ginger tea can help with diarrhea. Ginger contains compounds called gingerols, which can inhibit the formation of prostaglandins. This is chemicals that are made during inflammation. Prostaglandin inhibitions reduce inflammation. Therefore, ginger is used to treat arthritis, menstrual cramps and nausea.
Insomnia relief can also be achieved by drinking hot water prior to bedtime. Hot water increases blood flow to the skin, helping to cool it down and relax muscles. It is believed that hot water may improve sleep quality.
You don't need to give up cold turkey. Start by cutting back on coffee or other caffeinated beverages. Reduce your consumption of soda, juice, or alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.
What is African Mango Extract?
It has high levels vitamin C, which improves immunity. This makes it ideal for people who are prone to colds and flu.
African mango extract contains antioxidants which reduce the presence of free radicals. This lowers your risk of developing heart disease or cancer.
Vitamins A & B6 are found in African Mango, which supports healthy hair growth.
The active ingredients in African Mango provide a powerful supplement that will keep your skin looking and feeling young.
Is there any side effect to African Mango Extract use?
African mango extract is free from known side effects. However, it is essential to note that some individuals may experience stomach upset or diarrhea when using this product. If you experience this, stop using the product immediately.
What can you drink to detox your body and help you lose weight?
Drinking water can help flush out toxins. It's also essential for maintaining healthy skin and hair. You should drink plenty of water throughout your day, especially after meals. Water also aids digestion and flushes excess sodium from your system.
You can drink green tea if you don't want to consume alcohol. Green tea contains catechins, which can help lower fat absorption in your stomach. Caffeine stimulates metabolism.
Drinking smoothies can help me lose weight.
Smoothies are rich in nutrients, fiber, vitamins, and other beneficial substances that can help you stay slim and healthy.
They are also low in calories, and contain very little fat. They're great for breakfast, lunch, or as an afternoon snack. These can be eaten anytime, but they are best when they are fresh out the blender.
Smoothies are fast and simple to make. You will only need to use fruit, milk and ice. Add nuts, seeds, flaxseed or any other flavor you desire. You have the option to add nuts, seeds, flaxseed oil, and any other ingredients you like. This diet can be tried by anyone who has a smoothiemaker.
You might be amazed at how fast your body can begin to burn calories more quickly than normal. With the right combination of ingredients you can see results in as little time as four weeks.
This is the place to go if you want the best natural weight loss products. Here we go through all the top-rated natural weight loss supplements on Amazon.
What happens to your health if you have a green juice smoothie every day.
It's not just for breakfast anymore! Green Smoothies are delicious and healthy drinks made from fresh fruits and vegetables. They are high in vitamins and minerals as well as fiber, protein, and antioxidants. They taste delicious!
Green smoothies are low in calories and high in nutrients. This fantastic drink may be helping you lose those extra pounds.
Green smoothies are simple to make. All you have to do is mix some greens with fresh fruits and ice cubes. There are endless combinations, and we've listed our top ten here:
- Banana + Blueberries Banana Berry Blast
- Spinach + Pineapple Healthy Superfood
- Strawberry + Yogurt Strawberry Delight
- Apple + Orange FruityGreen Smoothie
- Lemonade + Peach Melon Madness
- Pear and Kale packed with Fiber
- Grapefruit + Kiwi The Ultimate Detox
- Mango + Avocado Tropical Paradise
- Watermelon + Lime Delicious Hydration
- Coconut + Cucumber Cooling Refresher
How to take African Mango Extract
It is easy to take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.
If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.
For future use, the pulp can be frozen. You don't need to buy another batch every mango season.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (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)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
External Links
fda.gov
webmd.com
ods.od.nih.gov
- Office of Dietary Supplements - Ephedra
- Health Professional Fact Sheet: Dietary supplements for weight loss - Health Professional Fact Sheet
onlinelibrary.wiley.com
- A novel herbal weight management formulation that is effective and tolerable - Stern, 2013 - Obesity Wiley Online Library
- Forskolin Consumption and Body Composition in Obese and Overweight Men - Godard 2005 - Obesity Research Wiley Online Library
How To
African mango extract offers potential benefits
African Mango Extracts are used to treat many health problems, including cancer. These extracts have been used since ancient Egypt to heal wounds, treat diabetes and stop bleeding.
Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.
- Cancer treatment. Over 50% of all cancers are caused by environmental factors, such as smoking, drinking alcohol and eating unhealthy foods. It is crucial to find ways that you can prevent cancer. Many studies have shown that antioxidants in foods like bananas, blueberries, broccoli, grapes, onions, oranges, peas, and tomatoes can help prevent cancer.
- Antioxidants are substances that neutralize harmful substances called free radicals, which can cause cell damage as well as genetic mutations. Research has shown that African mango extracts can reverse or slow down the growth of tumors in mice. One study showed that an African mango extract helped stop the growth of human colon tumor cells in vitro (cells grown in laboratory dishes). Another study found that African Mango Extract inhibited prostate cancer cell growth in vivo (in live animals). These findings suggest that this product could potentially help treat some types of cancer.
- Prevention of cancer. The National Institutes of Health published a recent animal study that showed African mango extracts could prevent breast cancer development. They believe that African mangoes have active ingredients that inhibit the actions of enzymes that produce estrogen, a hormone which has been linked to breast cancer.
- Inflammation Reduction. Inflammation is caused by chemicals made by white blood cells that attack foreign tissue. This causes pain and swelling. Inflammation may occur due to injury, infection or irritation. Chronic inflammation can cause some diseases like arthritis and asthma. Research has shown that African mango extracts can help reduce inflammation, which may lead to a reduction in the severity and severity associated with many conditions.
- Liver Function Improvement. The liver is one the most important organs of the body. It regulates digestion and detoxification as well as protein synthesis. Healthy livers also help regulate internal processes such as water balance, sugar levels, and red blood cells count. Research has shown African mango extracts have the ability to stimulate liver cell regeneration after being damaged by drugs and toxic substances. This could explain why many people who consume large amounts African mango juice feel less tired after meals.
- Blood Pressure Lowering.The American Heart Association recommends that adults should try to maintain a normal blood pressure reading between 120/80 to 140/90 mm Hg. High blood pressure damages the arteries, increases stroke risk and can lead to heart attacks. Researchers at the University of California-Davis examined the effects of African mango extracts upon high blood pressure in rats. Their research revealed that African mango extracts significantly reduced blood pressure.
- Bone Building African mango contains nutrients that promote bone formation. A double-blind placebo-controlled trial conducted at the University of Alabama School of Medicine showed that supplementation with 500 mg of vitamin D3 and 2 grams of calcium daily, and 3 grams of potassium citrate significantly improved bone mineral density. The daily intake of potassium citrate was equivalent to approximately 10 ounces each of fresh African mangoes juice.
- Other Benefits African mango extract can improve skin health by increasing blood flow to the surface of the skin. It increases collagen production, which makes the skin appear younger and smoother. African mangoes are good for hair growth and help prevent premature graying. It is also known to promote fat metabolism and aid in weight loss.
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