There is no doubt: correct hydration is very important for our body. In other words, we should drink a good amount of water every day; to help us stay fit, taking care of our health and well-being.
However, some questions remain: How much should you drink each day to stay hydrated? How, what, and when should you drink? And why is hydration so important? We try to answer all the questions below, along with the best tips to start drinking enough water every day right away.
How much water should you drink every day?
Let's start by solving the first doubt, that is, how much water would be good to drink every day. With a general indication, we could say that we should drink between 1200/1300 ml and 1900/2000 ml of water every day, divided into various moments, during meals or away from meals. More or less, it is a quantity between 6 and 10 glasses.
Of course, we need to make a clarification right away: the recommended amount of water depends on many factors. Also for this reason, moreover, we do not generally provide the average recommended amount (let's say about 1500/1600 ml) but, in fact, a minimum and a maximum value, as we did previously. However, what are the variables to take into consideration to understand how much water is good to consume?
First of all, sex: men, due to their physical structure, should drink approximately 400/500 ml more than women (although pregnant and breastfeeding women should increase their water consumption, in some cases reaching up to three litres).
Age is another important variable: the numbers we provided above refer to values designed for adults, while children and adolescents should have a water consumption proportionate to their size, physical condition and body weight.
Let's not forget physical activity: we know that doing sports, of any kind, makes you sweat. This is because the body, which has produced heat through movement, uses the excretion and evaporation of sweat droplets to lower the external temperature. Consequently, those who exercise more should drink more to replenish their water reserves; vice versa, those who have a sedentary lifestyle may need less water.
In all cases where water loss increases, water consumption should also increase; for example, when you have a fever, or when the outside climate, or the work environment, is too hot. Even at high altitudes our body needs more water, because above a certain altitude the frequency of breathing increases, and so does the amount of water expelled as vapor in our breath.
Remember, however, that the recommended amount of water also includes liquids taken through food. In fact, foods are more or less rich in liquids, and everything therefore depends on your diet; in general, we can say that you take in about 20-30% of your daily water requirement through food. If you often eat soups or creams, in short, it will probably be enough to drink less.
Why is drinking important? The benefits of hydration
Drinking the right amount of water for your needs is important for your health. This is because water, which makes up more than a good part of our body weight, can play a role in the processes that regulate our organism.
In addition, water helps maintain normal physical and cognitive functions. It allows the blood to transport all the nutrients needed for body metabolism: vitamins, minerals, proteins, glucose, as well as enzymes, which are essential for digestion.
Not to mention that, despite being almost tasteless, water also contains nutrients, in particular some mineral salts, such as potassium, calcium, sodium, magnesium and so on. Many of these are also taken through food, but for some the main source remains water.
Finally, it should be said that proper hydration is essential especially for those who practice physical activity, both for athletes and for those who do particularly heavy work. This is because water is necessary for the activity of the muscular system and, as previously mentioned, intervenes in the regulation of body temperature.
At what times of the day is it best to drink?
It is clear, then, that drinking enough water is essential for the body; it is equally important, however, to know what are the best times of the day to drink. It is advisable, in fact, not to drink a large quantity of water all at once, but to divide it into several glasses throughout the day.
The reason is that our body knows how to regulate its daily water balance, that is, the levels of water it needs at a time, through the sweating of the skin, the digestive system, the kidneys; however, if it receives too much, it cannot maintain it for the rest of the day, but must quickly eliminate the excess amount. For this reason, it is necessary to distribute the water intake evenly throughout the day, to always remain properly hydrated.
Although it is not necessary to be excessively precise in the distribution, we can propose a scheme to divide the glasses of water drunk daily. To consume about 1500 ml, for example, you can drink two glasses at each main meal (lunch and dinner), one glass at breakfast, and two or three glasses between meals, perhaps as soon as you wake up, after physical activity or before falling asleep.
Then there are some moments in which drinking water can be recommended: first thing in the morning, for example. Many people also drink before meals, to promote the feeling of satiety. And, even if it doesn't seem like it, drinking water before a workout, and not just after, can be useful, since it helps keep the body hydrated even during efforts, especially in summer.
How to drink more? Tips and tricks
Even if we try hard, drinking enough water is often difficult: if we are used to drinking little, unfortunately, our body will not be used to consuming the right amount. In addition, there are some circumstances, such as winter or periods in which we do not move much, in which the stimulus of thirst becomes less intense, and therefore we drink less.
Fortunately, there are many easy ways to remember to drink water several times throughout the day. One example is to set a timer that reminds us to drink at regular intervals. There are also smartphone and PC apps that can help us do the same thing.
It can also help to always have water on hand, for example in a jug, a flask or a bottle. Having water with you means that it doesn't take much effort to quench your thirst; furthermore, always seeing water in front of you can serve as a reminder.
Once this is done, you can implement another trick, that of sipping continuously throughout the day. In this way, it will be easy to remember to drink, and you will also have the advantage of adequately scheduling your water intake during the day.
The fact remains that water is almost tasteless, and this certainly does not encourage drinking if you are not thirsty. For this reason, you can replace water with more flavorful drinks, such as tea, herbal teas or juices. Be careful, however, not to replace water with drinks rich in sugar! On the contrary: if we are used to drinking a carbonated drink during meals, it can be a good idea to replace it with simple water. As a last resort, we prefer flavored waters, which are on sale in many supermarkets, or flavor them at home by infusing herbs, spices or seasonal fruit.
Finally, if we really can't integrate the sufficient amount of water, we can eat foods that are particularly rich in water. These are mainly fruits and vegetables: in particular, watermelon and melon, or lettuce, courgettes and celery contain a significant percentage of liquids. The same can be done, as previously mentioned, with soups, broths or creams.