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10 ways to improve your hydration habit

  • 1. Drink water-rich foodsDo not like to drink plain water? No problem many foods such as juice, soups, food, vegetables & milk are 80 to 90 percent water. while its healthier to get in the habit of drinking a lot plain water (and model this wet taste for your children), if you absolutely must have some sweet-tasting water, try water-logged foods, such as you guessed it, Watermelon, juice popsicles, fruits-rich smoothie, and plain water flavored with juice.

  • 2. Watch out for water robbersShun caffeine containing coffee, teas and colas along with alcoholic beverages, as these have a diuretic effect, causing your body to eliminate more water. This precaution is especially important if your hydration is already marginal such as while you are exercising or if you are sick. Sugared drinks can also rob you of water, since sugar may lessen the absorption of water from the intestine. Drinking large amounts of juices that are high in orbital (such as prune and pear juice) and even overdosing on apple juice can produce diarrhea-likes stools and increase water loss from the intestines.

  • 3. Find fluid companions Get in the habit of taking along a bottle of water when you ride your bike, drive in the car and especially when you go on outing with active, thirsty toddlers. When water is closed at hand in your purse, diaper bag or fronts seat your are likely to drink more of it. Keep a glass of water or water bottle on the nightstand next to your bed and imbibe as soon as you get up.

  • 4. Provide plain water While travelling in airplanes you may notice that your nose and mouth becomes dry and you're breathing harder. Next you notice you are feeling tired and thinking less clearly. What is happening is that you are getting dehydrated. The dry cabin air has only around seven percent humidity, which dries out your breathing passages and sucks water out of your body as it tries to moisturize them. As a frequent filter, I fill up with at least two glass of plain water or juice around half hour before boarding the plane. I tote along some bottled water in my carry-on bag and bring a squirt bottle of salt water (available over the counter at pharmacies as saline nasal spray, but you can make your own) so that I can sprits a few drops in my nose every hour. I order double fluid drinks, such as water and juice and periodically order a cup of hot water to treat my dried out nose with a little steam bath. Avoid alcoholic or caffeinated drinks while flying since as diuretics they contribute to dehydration. Sure, water logging your body during plane travel stimulates frequent treks to the bathroom, but even these trips down the aisle are good for your body.

  • 5. Watch out for water diets Beware of crash diets and their often unhealthy claims that you can lose a lot of weight fast. Especially suspicious are the “high something” diets, such as high curb, high protein, high grapefruit etc. Which tend to not only be nutritionally unbalanced, but can be downright dangerous? These diets often cause you to lose a lot of water. Yes you may weigh less, but it usually temporary. You don't lose fat, which is your real goal. Essentially what happens is you urinate out the weight rather than burn off the fat, and soon your body decides it want that water back.

  • 6. Try waterless meals It's best not to consume too much fluid with meals. The body normally produces its own fluids to help digest food, beginning with saliva in the mouth and digestive juices in the stomach and small intestine. Drinking too much fluid with a meal can dilute these natural digestive juices contributing to indigestion. Better to drink most of your fluids between meals. An exception to this is alcoholic beverages, such as wine, which are best consumed with food, since the food in the stomach and intestines slows the absorption of alcohol, minimizing blood sugar swings and reducing the risk of intoxication if you like water with meals, it's best to drink a little room temperature water, since ice water slows digestion.

  • 7. Try water a bit before breakfast Beginning your day with several glasses of water rehydrates you after the night and helps your body begin the day in better biochemical balance.

  • 8. Love that lemonade If your tap water takes on a chlorine taste, adding a squirt of lemon juice to each glass of water can make it more portable.

  • 9. Forget fizzy water Carbonated water does nothing more for your body than make you belch. In fact, the gas from carbonation makes you feel fuller sooner, so you drink less. If you enjoy the fizz, add a little seltzer to plain water.

  • 10. Try water for weight loss Can you drink more and weight less? Yes, thanks to a biological quirk that is friendly to fat reducers. Your body is a natural water heater. When you drink water, which is nearly always a lower temperature than your body, the body expends energy (and therefore calories) to bring the water up to its own temperature. So you are not only drinking a non caloric beverage, you are burning calories. That's a darn good drinking deal. Your body can burn around 100 calories a day using energy to heat a gallon of cool water that you drink. That translates into nearly a pound of fat loss in a month. Beware of any weight loss programs that advice drinking less water. Water contributes to health by helping the kidneys flush toxins out of the body. When the kidneys are working optimally, other organ of the body, especially the liver, are more in balance.

  • Junk Water Sure, fruit drinks are cheaper than pure juices when it's your turn to finish snacks for the soccer team. The supermarket shelves are running over with colored sugar water, sold in the guise of “fruit drinks.” These are little more than high-priced water with corn syrup and a touch of juice for color and flavor. Many of these drinks or punches contain chemical colorings that have never been proven safe. Moreover, they foster unhealthy drinking habits in children who become so accustomed to the sweet taste of fluids that they refuse to drink plain water.


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