1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before going to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. The water in the morning helps eliminate toxins that have accumulated overnight.
2. Drink 8 to 12 glasses a day. According to the Mayo Clinic, a person 120 pounds needs 8 glasses of water a day, while a person 190 pounds need 12 glasses per day. Dr. Robert Tanchanco says we monitor our urine color and keep it clear. However, only drink up to 16 glasses a day, and no more.
3. Drink slowly throughout the day. It is preferable to drink water throughout the day instead of drinking two glasses once. This will lessen the strain on the heart (especially if you have heart disease) and give your body more time to absorb.
4. Do not wait until you're thirsty to drink water. By the time you feel thirsty, you have probably already 2 glasses below your normal water needs. Older people are also less sensitive to the body's need for water.
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5. Drink water, not soda, alcohol or coffee. Some experts believe that tea, soft drinks and coffee can be potentially dehydrating. Moreover, the high phosphorus content and sugar cola drinks can lead to diseases such as osteoporosis and diabetes. A study shows that adults who drank six cups of coffee per day experienced mild dehydration. Alcohol consumption is much worse, because it actually dehydrates you doing pee a lot.
6. Teach children to drink water. Give a good example to your children and drink water together. Make sure children drink enough water when they are active. Pack a large bottled water in your lunch box.
7. Drink more in hot. People living in hot climates need to drink more water. They are more likely to develop kidney stones compared to those living in colder regions.
8. Drink more during exercise. When you exercise, you need to drink more water to compensate for fluid loss. Drink 500 ml of water for 30 minutes to 1 hour of exercise. Eating a banana also helps maintain the balance potassium.
9. Drink more when you're sick. Although not feel desire, because it is really when you need to drink more water to help your body recover from various infections. If you're dehydrated, you'll feel much worse.
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10. Drink more if you are pregnant. Women who are expecting or breastfeeding women need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 glasses of water daily and women who breast-feed take in about 13 cups of water a day.
Research and translation: Life Lúcida