Water Cooler Refill

Great-tasting water from a water cooler refill

Your body needs approximately 2.8 litres of fluid every day. You get about a litre from your diet and there are about 300 millilitres in all kinds of processes in the body. Then there remain 1.5 litres 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 within reach, you can easily drink more. Put a glass on your bedside table at home and have a jug 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 way. You can, of course, refill an old mineral water bottle each time, but if you buy a nice bottle, you might feel like having it with you all the time. Wash your water bottle regularly with detergent or soda to keep it clean. Cold or hot drinks in warm weather?

2. Make it a habit

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 set times. For example, the first immediately after you get up and the last before you go to sleep. Also, have something to drink with every meal and every snack.

3. Add fruit

Lemon water is healthy and delicious. With fresh fruit and spices, you can turn ordinary tap water into a fresh thirst quencher that is a lot healthier than fruit juice or soda. If you like bubbles, use spring water. Simply add some sliced fruit and herbs of your choice to a jug of water from the water cooler refill. Place the jug in the fridge and try to drink it completely empty the same day. Fruit Water.

Give your water more flavour with:

•     strawberries and basil leaves
•     orange and coriander
•     watermelon and a sprig of mint
•     mint and lime
•     freshly sliced ginger and pineapple
•     cucumber, lemon, ginger and mint
•     slices of citrus fruits, such as grapefruit, orange, lime, lemon or a combination thereof

4. Festive ice cubes

With homemade ice cubes, you make your water cool and just a little more festive. At least if you 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 shape. Add some finely chopped mint or basil for a green accent. Fill the boxes further with water and place the mould in the freezer. There are so many minerals in the water from a water cooler refill, and the water will be alkaline.

You can make striped ice cubes by filling the moulds with water for a third. Put them in the freezer for a few hours. Then add a layer of fruit juice or syrup and put the ice cubes back in the freezer. When the coloured layer is frozen, pour another layer of water over it and the form can be put back in the freezer. The result: cheerful ice cubes with a coloured 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. Healthy water with minerals from a water cooler refill. That coffee and tea would extract water from the body is a myth. Caffeine makes sure that you have to go to the toilet earlier, but you will no longer pee.

Healthy adults can drink around four cups of coffee or ten cups of tea every day without any problems. Are you sensitive to caffeine? Then opt for green tea, which contains half as much caffeine as the black version. Herbal tea contains no caffeine at all.

6. Even more variation

You can also vary with skimmed milk or alternatives to dairy such as soy milk, almond milk, hemp milk or rice milk. Or take a glass of vegetable 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, then it is better to keep a glass every now and then.

7. Water-rich food

The fluid that your body needs is not only obtained from drinking but also from food. You will "eat" about one litre of the required fluid. You increase this amount by choosing products that contain a lot of water. This way the watermelon lives up to its name, it consists of more than 90 per cent water. A salad is full of water and contains only a few calories if you omit the fatty dressing. When you eat out, start the meal with a clear soup. Bouillon is mainly moist and ensures that you fill up faster.

8. Set the alarm clock

Are you still forgetting to pack your bottle or are you simply unable to keep drinking? Then set an alarm clock at certain times, for example on your telephone, to remind you that it is time for a glass of water. There are also apps that warn you and that you can track your water intake from your water cooler refills, such as Water Daily, Waterlogged and Water your body.

Read also: Drinking water and losing weight