A Health Specialist's Recommendations: Enhance Your Hydration Levels by Following These 6 Strategies
Boosting Daily Water Consumption: creative strategies and benefits
Ensuring adequate hydration is a vital component of overall health and wellness, with water accounting for approximately 60% of the human body. Proper hydration supports various bodily functions, including healthy skin, temperature regulation, digestion, and toxin elimination. Furthermore, staying hydrated enhances sleep quality, cognitive function, and mood [Source unspecified].
In the pursuit of boosting water intake, certified nutritionist and coach Emily Chapman offers practical and creative strategies. Here are her suggestions:
- Establish regular reminders on your smartphone or download apps designed to prompt you to drink water at frequent intervals. Striving to meet daily water goals can lead to an improved sense of wellbeing.
- Infuse your water with fresh herbs like mint, lemon verbena, sage, or basil for a more enjoyable and flavorful drink. For instance, berry and cinnamon, or hibiscus and ginger water can be refreshing alternatives. These infused waters yield not only hydration but also potential health benefits such as antioxidants and improved digestion [Reference 5].
- Purposefully drink a glass of water before each meal. This not only aids in hydration but also may help control portion sizes.
- Consume high water content foods such as cucumbers, celery, and watermelon. An approximate rule of thumb is 8x8; consuming eight 8-ounce glasses of water, combined with four to five servings of vegetables or fruit, yields an additional 20% water intake.
- Drink water whenever you experience thirst. Thirst often signifies dehydration.
- Incorporate water intake into your daily routine, such as having a glass first thing in the morning and before bed. In my personal practice, I add one tablespoon of apple cider vinegar each morning to regulate blood sugar [Source unspecified].
By incorporating flavors and creativity into your water consumption, you may find it more appealing and, consequently, drink more. Historically, flowers have been a common additive to water, with some of today's favorite herbs being mint, lemon verbena, sage, and basil [Reference 1]. The allure of infused water largely lies in the simple act of drinking water – the added flavors making it more attractive and conducive to increased consumption.
In the health-and-wellness field, Emily Chapman, a certified nutritionist and coach, suggests infusing water with fresh herbs like mint, lemon verbena, sage, or basil, as one creative strategy to boost daily water consumption, potentially offering additional health benefits such as antioxidants and improved digestion. Additionally, incorporating science-backed nutrition into daily life, such as consuming high water content foods like cucumbers, celery, and watermelon, can contribute to increased hydration levels and overall nutritional intake.
