Feeling low on energy? drink water.
Have dry skin? drink plenty of water.
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From your mom to social media influencers and even your smartphone, it seems like everyone is constantly reminding you to stay hydrated. But let’s be honest – how much water do you actually drink each day? Probably not enough, right?

We got this. Drinking plain water can be boring, and adding a few lemon slices or mint leaves doesn’t exactly make it exciting.

The thing is: Up to 60 percent of the human body is made up of water, and staying hydrated is important for keeping many health problems at bay.

But what if there was a more interesting way to stay hydrated? All you have to do is drink your water. Before we get to that, let’s first understand…

Why is hydration so important?

Delhi-based consultant dietitian and diabetes educator Kanikka Malhotra explains India Today This hydration is important for many bodily functions. It plays an important role in:

• maintaining a constant body temperature through sweating
• Acting as a medium to deliver essential nutrients and oxygen to cells throughout the body
• Helping eliminate waste products from the body through urine and sweat
• ensuring smooth movement of joints

According to Malhotra, water is also essential for optimal cognitive function and concentration.

“The exact amount of water needed varies depending on individual factors such as age, weight, activity level, and climate. However, a general guideline is to consume about 8-10 glasses of water per day. Listen to your body’s thirst. The important thing is to take cues and drink water as needed,” she adds.

eat your water

While drinking water is essential, adding water-rich foods to your diet can contribute significantly to your overall hydration.

“These foods contain water bound to other nutrients, which provides a more sustained hydration effect,” mentions Kanikka Malhotra.

According to him, eating water includes consuming foods with high water content. Some examples include fruits such as watermelon, strawberries, grapes, oranges, and grapefruit; Vegetables like cucumber, tomato, lettuce, celery and carrot; Soups and stews; Curd; And porridge.

These foods can contribute significantly to your overall hydration, providing a more sustained effect than drinking water alone.

Here are some examples of water-rich foods and ways to include them in your diet:

• Start your day with a hydrating breakfast. Enjoy a bowl of oatmeal with berries or a smoothie made with fruit and yogurt.
• Snack on fruits and vegetables. Keep a variety of fruits and vegetables readily available for healthy snacks.
• Add water-rich ingredients to your diet by adding cucumbers, tomatoes, or bell peppers to salads or sandwiches.
• Opt for hydrating beverages and choose water, unsweetened tea, or diluted fruit juice instead of sugary beverages.

Remember dehydration?

As Kareena Kapoor said in ‘Jab We Met’, “Cola, Shola, everything is in its place, but only water does the work of water.,

Yet, how often do you find yourself reaching for an energy drink or a can of trusty old cola instead of water, and subsequently feel dehydrated? It’s a common habit, but nothing hydrates like water. Those fizzy options may temporarily quench your thirst, but they can’t actually do the job that water does for your body.

“Dehydration occurs when you use or lose more fluids than you take in, and your body does not have enough water and other fluids to carry out its normal functions. If you replace the lost fluids, If you don’t replace, you’ll become dehydrated,” says. Dr. Karthigaiselvi A, HOD, Department of Clinical Nutrition and Dietetics, Gleneagles BGS Hospital, Bengaluru.

She adds that dehydration can affect anyone, but the condition is especially dangerous for young children and older adults. If you don’t drink enough water during hot weather, dehydration can happen at any age group, especially if you’re exercising vigorously.

“You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration requires immediate medical treatment,” says Dr. Karthigaiselvi A.

Dehydration can lead to serious complications:

• If you don’t stay properly hydrated during intense exercise, especially when sweating heavily, you are at risk for heat-related injuries. These can range from mild heat cramps to more serious conditions like heat exhaustion, or even life-threatening heatstroke.
• Prolonged or repeated dehydration can lead to serious health problems, including urinary tract infections, kidney stones, and even kidney failure. In severe cases, dehydration can also cause seizures.
• Electrolytes such as potassium and sodium play important roles in transmitting electrical signals between cells. When your electrolyte levels become unbalanced, these signals can be disrupted, leading to involuntary muscle contractions or, in severe cases, even loss of consciousness.
• Low blood volume shock, or hypovolemic shock, is one of the most serious and potentially life-threatening complications of dehydration. This happens when severe loss of fluids causes a sharp drop in blood volume, causing a drop in blood pressure and reducing oxygen supply throughout the body.

strike a balance

Experts suggest that it is essential to balance eating and drinking water for optimal hydration. To achieve this, listen to your body’s thirst signals and drink water whenever you feel thirsty. You can also plan your meals and snacks around water-rich foods to include hydrating options throughout the day.

“150 ml of fruit juice, vegetable juice, or smoothie also counts as a portion, but limit the amount to no more than one glass a day as these drinks are sugary and high in calories,” says Dr. Karthigaiselvi A. Are.”

Keep a water bottle with you as a constant reminder to stay hydrated, and remember to avoid overly sugary beverages, as they can contribute to dehydration and weight gain.

Additionally, adding natural flavors to water can be a delicious way to increase your hydration. Some popular options include:

• Fruits: Lemons, limes, oranges, grapes, strawberries, raspberries, blueberries
• Herbs: Mint, Basil, Rosemary, Lavender, Cucumber
• Spices: Ginger, Cinnamon, Turmeric, Cardamom

Although these natural flavors won’t make water taste as good as sweetened beverages, they will definitely add a refreshing taste, encouraging you to stay hydrated throughout the day.