Our bodies are made up of 70% water, and drinking enough water throughout the day is essential to our general health, proper functioning of our bodies, maintaining a healthy weight and flushing out toxins from the body. It even affects our mood and our ability to learn.
But getting enough fluids is more than just drinking 8 glasses of water a day. In fact, keeping track of your water intake is not easy, but it also does not have to be complicated. Thus, we have come up with a list of mistakes that can prevent you from staying properly hydrated.
1. You only drink water after exercise
While it is true that drinking water after going to the gym helps with hydration, it is also important to drink enough before and during exercise. If you start training almost dehydrated, you will lose even more fluid while exercising, and this can be dangerous for your mental and physical health. But you do not have to rely solely on water to restore fluid balance. Coconut water, black and green tea, and even chocolate milk will hydrate you just as much as water.
2. You think coffee and tea do not count
Your morning cup of coffee or tea can serve as a small hydrating drink. Although these drinks mostly contain caffeine, they still add to the amount of fluids you get each day. Drinking about 3.5 cups of coffee a day will keep you hydrated just like drinking water alone, according to a study.
3. You consume too little salt
Although a high-sodium diet can dehydrate the body, sodium maintains fluid balance in the body. We naturally lose sodium, potassium and other elements through sweat and it is water and sodium that need to be replaced.
4. You drink 8 glasses of water a day
This popular tip is not always correct. How much water we need depends on various lifestyle factors, such as how physically active we are, what we eat, where we live, and more. To calculate the basal amount of water in liters your body needs per day, multiply your weight in kilograms by 0.033.
5. You save water during training
When we exercise, our bodies lose water through sweat and breathing. Staying hydrated during exercise is important for regulating body temperature and blood pressure. Fitness experts recommend drinking 200 to 300 ml every 10-20 minutes during exercise, because you lose water more intensely when you are moving and breathing heavy.
6. You forget foods rich in water
Lots of fruits and vegetables contribute to your overall fluid intake. Some of them, like tomatoes, watermelon and cucumber not only have high water content, but they are also rich in potassium which helps your body stay hydrated for a long time.