Every day your body needs about 2.8 liters of fluid. Calculate how much water you should drink per day. You get about one liter from your diet and there is about 300 milliliters in all kinds of processes in the body. Then there is still 1.5 liters left that you have to drink. Too much? No time? These tips make it easy to drink more.
1. Always take a bottle with you
If you always have water at your fingertips, you can easily drink more. Put a glass on your bedside table at home and take care of a can on your desk at work.
Put a bottle of water in your bag every morning so that you will never be without water on the go. Of course, you can refill an old mineral water bottle every time, but if you buy a nice bottle, you may get extra sense to always have it with you. Wash your water bottle regularly with detergent or soda, so it stays clean.
2. Make a habit of it
It is easier to maintain a healthy habit if it becomes part of your daily routine. It can help to take a glass of water at regular intervals. For example, the first one immediately after you have risen and the last one before you go to sleep. Take a drink with every meal and every snack.
3. Add fruit
With fresh fruit and herbs you turn ordinary tap water into a fresh thirst quencher that is a lot healthier than fruit juice or soft drinks. Tips to get through the summer cool. If you like bubbles, use spring water. Simply add some cut fruit and herbs to your choice of water. Put the jug in the fridge and try to drink it completely empty the same day.
4. Festive ice cubes
With homemade ice cubes, you make your water cool and just a bit more festive. If you at least make ice cubes with some extras such as fruit, herbs or a layer of juice. For example, place pieces of fruit or small fruits (raspberries, currants, blueberries, pomegranate seeds) in an ice cube form. Add some finely cut mint or basil for a green accent. Fill the boxes with water and put the mold in the freezer.
You can create striped ice cubes by filling the molds with water for a third. Put them in the freezer for a few hours. Children and drinking water. Then add a layer of fruit juice or syrup and put the ice cubes back in the freezer. When the colored layer is frozen, pour another layer of water over it and the mold can be put back into the freezer. The result: cheerful ice cubes with a colored layer in the middle.
5. Coffee and tea also count
Coffee or tea - but the versions without sugar and milk - contain no calories and you can simply add to your daily fluid intake. That coffee and tea would withdraw water from the body is a myth. Caffeine makes sure that you have to go to the toilet earlier, but you will not be peeing anymore.
Healthy adults can drink about four cups of coffee or ten cups of tea every day without any problems. Are you sensitive to caffeine? Then choose green tea, which contains half less caffeine than the black variant. There is no caffeine in herbal tea at all.
6. Even more variation
You can also vary with skimmed milk or alternatives to dairy products such as soy milk, almond milk, hemp milk or rice milk. Or take a glass of fruit or fruit juice. Of course there are calories in this, unlike water and coffee and tea without sugar and milk. If you want to pay attention to the line, it is better to keep a glass with you from time to time. Why should you drink water when you want to lose weight.
7. Watery food
The moisture that your body needs does not only get you from drinking but also from food. Approximately one liter of the required moisture 'eats' you. You increase this amount by choosing products that contain a lot of water. This is how the watermelon lives up to its name, it consists of more than 90 percent water. A salad is full of water and contains only a few calories, if you leave out the greasy dressing. When you eat out, start the meal with a clear soup. Broth is mainly moisture and ensures that you are full faster.
8. Set the alarm
Do you still forget to take your bottle or just do not want to drink something? Then set an alarm at certain times, for example on your telephone, which reminds you that it is time for a glass of water. There are also apps that warn you and on which you can track your water intake, such as Water Daily, Waterlogged and Water your body.