Weekly column by the Ministry of Health |18 March 2022
MAKE 2022 THE YEAR YOU TAKE CONTROL OF YOUR HEALTH
Water should replace sugary drinks in your life
Although water is not considered a nutrient, it is a fundamental part of our life, and is ranked second only to oxygen as essential for living.
We can exist without food for two or more months but we can only survive a few days without water.
Importance of water
Your body is about 2/3 water, and drinking enough of it is vital for optimal health.
Water plays many roles in your body, including maintaining electrolyte balance, lubricating joints, regulating body temperature and maintenance of normal bowel functions.
While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.
New habits to get your daily water
Here are some simple ways to drink more water:
1. Understand your fluid needs
There are no hard and fast rules in terms of the exact quantity you should drink, but a common recommendation is 8 glasses per day. So you try to reach this goal!
The exact amount of water you need will vary based on age, gender, activity level, body weight and health status.
2. Carry a reusable water bottle
Keeping a water bottle with you throughout the day can help you drink more water.
When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, travelling, or at home, work, or school, and it acts as a handy reminder.
3. Set reminders
You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch.
For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.
4. Replace sugar sweetened drinks with water
One way to drink more water, boost your health and reduce your calorie intake is to replace other drinks, such as fizzy drinks, cordials and sports drinks, with water.
These drinks are full of added sugars, which can be extremely detrimental to your health.
Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease.
5. Infuse your water with vegetables or fruits
If you want to add a bit of flavour to help you drink more water, you have many choices.
Using an inexpensive infuser water bottle is one healthy option.
Popular and affordable combinations to use in an infuser bottle are cucumber, lime, lemon or orange. Otherwise you can use any combination of fruits or vegetables that suits your taste. You can even include lemongrass or mint for additional flavour.
To further increase your fluid intake, you can also eat the fruits and vegetables used in the infuser bottle as they have a high fluid content. Aside from that they are packed with vitamins, minerals, and antioxidants that promote your overall health.
6. Sip water throughout the day
Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals.
This can easily be achieved by starting your day with one glass of water when you wake up and ending the day with another glass before you go to bed.
Keep a water bottle nearby so it becomes easier to reach for a sip of water as you go through your activities throughout the day.
If you work a standard 8-hour workday, sipping on a glass of water each hour you are at work adds up to 8 glasses to your daily water intake. Simply fill up your cup as soon as you get to work, and at the top of every hour, simply drink the remaining water and refill.
The bottom line
Adequate water intake is essential to good health.
However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water.
We hope that these simple tips can help you boost your daily water intake.
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Yours in health
The E4OH Team
By:GP in collaboration with Nutrition unit, Health Care Agency