“Sometimes I drink water to surprise my Kidneys.” Does this sound like you? Honestly it sure as hell sounds like me! Growing up we drank Coca-Cola or Cordial. Seriously that was it. If you were sick the answer was drinking more Coca-Cola. Can’t sleep? Drink more Coca-Cola. Can’t concentrate? Drink more Coca-Cola. The magical answer was always Coca-Cola! Now as an adult I am striving to do better for my body.

What happens to our bodies if we don’t drink enough water.

It’s a no brainer that our body needs water, especially when our bodies are around 60% water. Our bodies need water, plain and simple. If we do not consume enough fluids, we become dehydrated. We need water for digestion, to absorb nutrients, to get rid of waste products, oral health as it helps to make saliva and wash food particles away from our teeth and it even helps to regulate our body temperature. If you are not drinking enough water, you might experience the following:

• • Persistent headaches

• • Sluggish bowel functions

• • Dull and dry skin

• • Fatigue

• • Dry mouth

Other than the main benefit of staying alive! Drinking water is beneficial because:

• • it carries nutrients and oxygen to your cells -water allows nutrients to pass through the capillaries within the intestinal walls. Once through these walls they enter the blood and circulatory system.

• • it flushes bacteria from your bladder – Drinking water means we tend to pee more often. This in turn allows bacteria to flushed from the urinary tract before an infection can begin.

• • it aids in digestion and helps in preventing constipation – our water intake helps to break down our food. Once the food is broken down it our body can then absorb all of those essential nutrients. It also helps to make our poo’s softer which in turn helps to prevent constipation.

• • it helps to regulate your body temperature – by moving the heat in our bodies to our vital organs and preventing the heat going to our extremities. If our bodies are getting too hot, the heat is released from our body through our sweat.

• • it forms salvia – did you know that saliva is 99% water! it is made in your mouth 24 hours a day every day.

• • it boosts skin health -Water keeps your body hydrated and refreshed and helps in maintaining your skin’s elasticity. Water improves blood flow to your skin and your body.

• • your airways need it – water helps to thin the mucus lining in your airways and lungs. So, if you are not getting enough fluids and become dehydrated the mucus can thicken, become sticky which can cause respiratory problems.

• • it helps to prevent kidney damage– severe dehydration can lead to damage of the kidneys. water helps the kidneys to remove waste from our blood in the form of our pee. Water also ensures that essential nutrients are making their way to our kidneys too.

9 tips to increase your water intake

So, how does on just simply drink more water? Especially when you are forming a new habit just like I am.

Set a daily goal

If you have only been managing to drink one glass a day. Start with small steps. Set achievable daily goals. If you go from 1 glass to 8 glasses a day, it will seem like a daunting task. But going from 1 glass to 3 glasses a day is an achievable goal. Once you are consistently hitting this goal look at increasing your goal from there.

Replace other drinks with water

Feeling thirsty? When you head to the fridge for that soft drink make a conscious effort to have a glass of water instead. Let’s say you drink 4 glasses of fluid other than water in a day. Switch 2 of those drinks for a glass of water instead.

Eat more foods high in water content

Did you know that not all of our water intake comes just from what we drink? it also comes from the food we eat. So, snacking on foods high in water content is a great way to increase your water intake. Foods such as cucumbers, watermelon, celery, apples and even tomatoes!

Drink one glass upon waking

This really comes down to forming habits. Once you wake up pour a glass of water. once you start doing this every morning it will become your morning habit.

Keep a water bottle with you

By ensuring you have a filled water bottle with you throughout the day makes keeping up with your water intake so easy. It’s easy to sip along the day, and before you know it you will have finished your water bottle.

Flavour your water

To be honest water is a boring drink. Especially when you have been brought up on soft drink ha-ha. But seriously sometimes water just doesn’t hit that spot like other drinks can. Adding a slice of lemon, lime or some mint can help to change it up.

Have a glass at every meal

By having a glass at every mealtime will ensure you are at least getting 3 glasses a day. So even if you are having day where you haven’t drunk all that much, you know you will get at least 3 glasses in.

Keep chilled water in the fridge

This one is all personal preference. Myself I’m not a fan of cold water but everyone else in my house will not drink water unless it is cold. By ensuring there is always a jug of water in the fridge, I know they will be more likely to drink it. Just need to work on reminders to fill it back up once it is empty.

Use a marked water bottle

Mark your own or buy one. there are some really great ones out there at the moment. You know the ones which have markers on the bottle to show how much you have drunk. Have I missed any other helpful tips to help increasing your water intake? Until next time, Maggie x