Every cell, Every tissue and organ in the body needs water to function properly. Insufficient fluid intake can lead to headaches, reduced energy, weight gain, accumulation of toxins and weakness of the immune system. See also: Πόσα αβγά επιτρέπεται να τρως; Two new studies “acquit” the eggs! We usually recommend around 8 glasses of water daily. In fact, apart from the fact that as a directive it is oversimplified, in practice it may seem impossible.
How to stay hydrated;
The following tips will help you stay hydrated, giving you detoxification and wellness, without much effort:
1. Drink more water
You need more reasons; We give them to you!
- Give it a taste, placing herbs and fruits like cucumber in your water, rosemary, lemon or lime slices, mint, strawberries, basil.
- Make herbal teas without caffeine that in addition to hydration will give you multiple benefits
- Take reusable bottles with you on the trip for the whole family - who is looking for water on that deserted beach or waiting in line at the airport;
- Try to drink water half an hour before eating or as you choose from the menu in a restaurant
2. Food
If drinking a lot of fluids seems difficult to you, try putting them on your plate!
- Emphasize fresh fruits and vegetables, whose water content is high. In addition, the vitamins and minerals they contain make them ideal snacks for hydration and antioxidant protection during the summer months..
- Soups have ceased to be a boring one, winter selection. A cool vegetable velvet, is the perfect choice for any time of the day.
- Try adding chia seeds to milk for a super easy pudding, or agar powder in fruit juice for homemade vegan jelly, as they have the ability to retain water, thus tightening the mixture
3. Electrolytes
When we sweat, along with the liquids we also eliminate electrolytes. Lack of electrolytes can lead to severe fatigue, dizziness and cramps. How can you replace them?;
- Making your own drink electrolytesn mixing : Or orange cup, Or mug lemon juice, 2 mugs of water, 2 κ.σ. honey, 1/8 etc.. sea salt.
- Alternatively you can get a ready-made sports drink, paying attention to the sugar content.
- Add a pinch of salt to a glass of water. Avoid if your blood pressure is high.
- Prefer filtered tap water compared to bottled as its magnesium content is higher.
- Eat foods rich in potassium such as green leafy vegetables, banana, beans, avocado, tomato, Orange, sweet potato.
- Drink coconut water as it contains potassium and is refreshing.
4. Avoid sugars
How many times, at that moment you feel thirsty, you got a juice, a soft drink or energy drink; After a while you will unfortunately feel dehydrated as it contains a high percentage of sugar. Next time, drink water first until you are thirsty, and then everything else. By the same token, when children ask for juice or ice cream, try to offer some water first, as the mood for something cool can be a sign of thirst.
5. Limit alcohol and caffeine
You are used to counting coffee cups, green tea or beer, in the total fluids you take in; Unfortunately caffeine and alcohol, have diuretic properties that can lead to fluid excretion, even larger in volume than what you have consumed.
- Try to drink more water before going for a drink to prevent the next day's hangover.
- Accompany the coffee or drink with water to replenish the fluids you lose
6. See the indications
And try to catch them
- The feeling of thirst is not a sign to drink the first sip of water, but is the first sign of dehydration.
- You can feel the mouth or your skin is dry.
- Check the color of the urine. Whether it is transparent or slightly yellowish, you are adequately hydrated. If it is dark yellow, try to increase the amount of fluids you consume.
We should try to stay hydrated all year round and not just during the summer months.. In addition, It is worth noting that the risk of dehydration is higher among certain groups of the population such as breastfeeding women., the athletes, young children and the elderly, and in these cases we must be especially careful.
By Ioanna Mandilari, Holistic Dietitian-Nutritionist and blogger, threpsisnutrition.com
Source: shape.gr
