It is World Water Day (22^nd March), now is the perfect time to re-evaluate our hydration levels and ensure that we drink the daily required amount of water.

Keeping hydrated is crucial for our health and wellbeing. 60% of an adult human body is made up of water and some of the most vital organs in our body consist of a large ratio of water too. For example, the brain is 70% water, lungs are 90% water and our blood is made up of more than 80% water. The water in our blood ensures the flow and distribution of proteins, glucose, mineral ions, hormones and haemoglobin, which facilitates oxygen transfer. Water also helps regulate our body temperature, transports nutrients through our cells, moisturizes mucous membranes, and ensures discharge of body waste.

Banin Shanine, Nutrition Manager at Fitness First says, “water is released out of our bodies every day in the form of sweat, urine and breath. Such types of excretion leak electrolytes that play an important role in contracting muscles, maintaining the body’s hydration levels and regulating our body’s pH level. Therefore, to ensure our body retains the needed amount of water, drinking an adequate 2 litres of water every day is essential.”

To ensure we’re consuming the recommended 2 litres of water a day, Banin Shanine, Nutrition Manager at Fitness First shares some simple, yet effective ways on how to stay hydrated, happy and healthy.

Add flavour to your water

Inject some flavour to your H2O by adding a variety of fruits and fresh veggies to your water. Citrus fruits like lemons, limes and oranges are all popular water enhances but there are plenty of other flavours that can satisfy your taste buds. Cucumber and fresh mint are fantastic refreshing flavours – especially in the summer. For something a little sweet, try crushing raspberries or watermelon, or adding strawberry slices.

Keep a jug or water bottle next to you 

When we’re busy at work it can make it extremely difficult to maintain the habit of drinking water throughout the day. Keeping a jug and glass by your desk or carrying a 500ml water bottle in your bag as you travel is a great reminder to stay hydrated and ensure you are consuming the recommended daily intake of water.

Choose sparkling or mineral water over a soda

If you are someone who likes a fizzy drink break during work or simply enjoys sipping on a soda, try and get into the habit of replacing these drink choices with refreshing sparkling or mineral water. As many of us are already aware, fizzy drinks contain an excessive amount of added sugar which transforms to fat deposits in the liver, causing adverse effects on our overall health. A simple lifestyle choice of drinking water instead of sugary soda drinks can decrease the chances of heart diseases and help weight loss.

Eat water-rich food

A sneaky yet effective way to ensure the daily intake of recommended water is consuming water-rich foods. Add fruits and vegetables with high water content to your daily diet. Some great options include cucumber (96% water), zucchini (95% water), watermelon (92% water) and grapefruit (91% water).

Kick start the day with herbal tea

Herbal tea is an excellent way to start the day. You can enjoy it warm or cold and they come with a range of delicious flavours including floral, spicy and sweet. Herbal teas are extremely high in antioxidants which help reduce oxidative stress and prevent chronic diseases, such as high blood pressure and diabetes. In simple words, herbal tea is delicious flavoured water with whole host of extra healthy benefits.

Pause to take a sip

Every day we always have a transition period from one activity to the next. Make this the prime opportunity to take a few quick sips water. There are some specific actions or routines we perform on a day-to-day basis, such as getting up for school or work, having breakfast, leaving the house, taking a quick break to have a snack, heading out for a meeting and more. Include a water break in between each of these activities and you will reach your goal of daily required intake of water in no time.