Staying hydrated is essential for overall health and can also support weight loss efforts. Water is as important a liquid to the body, as food is fuel. Most times, chances are that we might be confusing feeling thirsty, with hunger, that might lead to overeating. Climate and activity levels apart, drinking 8-10 glasses of water in a day is essential for overall well-being and bodily functions. Kickstarting your mornings by drinking a glass of water as soon as you wake up helps to rehydrate your body after a night's sleep and can aids digestion. Paying attention to your body's thirst cues and drinking water when you feel thirsty is quite helpful. Here are a few ways to effectively hydrate, in order to stay on-track with your weight loss journey.
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- Ditch sugary sodas, energy drinks, and high-calorie beverages. Opt for water, herbal teas, or infused water with fresh fruits or herbs for added flavour. You could also find healthier, sugar-free alternatives to sodas and processed beverages by consuming smoothies or cold-pressed juices instead.
- Carrying a reusable water bottle with you wherever you go makes it easier to stay hydrated, as you can sip water throughout the day and refill as needed. Having a bottle of water on yourself at all times helps greatly to have access to some, as and when needed.
- If you have trouble remembering to drink water, setting alarms or reminders on your phone to prompt you to take a few sips every hour is of great help. Using sticky notes or adding this to your to-do list for each day is also effective in incorporating more water.
- A simple way to check your hydration level is by monitoring the colour of your urine. The ideal colour should be a light yellow; urine being dark yellow or amber may indicate dehydration. Water tends to expel excessive sodium and other impurities from the body through urine and hence, it is an essential indicator of what goes on within the body.
- Incorporating foods with high water content, such as cucumbers, watermelon and oranges into your diet can help you stay hydrated while providing essential nutrients. Include a leafy green salad or sliced fruits in your breakfast and lunch meals by meal-prepping in advance and making sure to pack some cut fruit or veggies in your lunchbox.
- Both caffeine and alcohol can be dehydrating, so consume them in moderation and balance with adequate water intake. Taking sips of water between drinks or remembering to drink a glass of water before drinking a cup of coffee, is good to reduce acid levels in the body and soothe heartburns.
- Drinking a glass of water before meals can help you feel fuller and may reduce the amount of food you consume during the meal, potentially aiding in weight loss efforts. Additionally, drinking a glass of water 20 minutes after a meal is effective in aiding digestion and circulation of blood to the digestive system.