Are You Drinking Enough Water? Here’s How To Tell…
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. 
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
