Contributing Author: Gentle Heron
This post is especially timely given the very high temperatures seen in much of Europe lately and in other parts of the world this year.
• Start the day right. Drink a glass of water first thing each morning.
• Nutritionists recommend adults drink 7-9 cups of fluids daily. In addition to plain water, unsweetened coffee or tea, skim milk, broth-based soups and 100% fruit or vegetable juices count. Do you know how many cups you drink? Keep a diary!
• Another way to keep track of your intake is to measure out 8 cups (2 quarts, or 1/2 gallon) of water in the morning, and drink it throughout the day.
• Improve plain water. Don’t be boring. Add sliced fresh fruit to your glass (or to a cup of hot tea). Freeze fruit slices and use instead of ice cubes.
• Water-filled low-calorie snacks are good. Try celery sticks, sliced cucumbers, and strips of colorful bell peppers.
• Read the labels of beverages you purchase. Even clear-colored specialty waters may contain artificial ingredients, added calories, or caffeine that you do not want in your diet.
• Don’t confuse hunger with thirst. If you feel hungry, especially if you have eaten in the previous couple of hours, drink a glass of water, then wait 10 minutes. You probably weren’t hungry after all, just confusing the signals for thirst and hunger.
• You will need more water if you are overheated, working hard or exercising heavily.
• You will also need more water if you are older, because your ability to detect thirst decreases as you age.
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