7 tips to help you drink more water in the summer

Water helps balance and regulate all the fluids in the body. Water also facilitates nutrient absorption, blood circulation and helps maintain optimal body temperature. It is very important to provide enough water for the body. But in reality, many people do not have the habit of drinking enough water.

According to Dr. Truong Hong Son - Director of the Vietnam Institute of Applied Medicine, a normal person needs to drink 40ml of water per 1kg of body weight per day. For example, a person weighing about 60kg needs to drink 2 - 2.4 liters of water per day. However, not everyone needs to drink the same amount of water. Some people with medical conditions will drink water according to their doctor's instructions.

In the summer, due to sweating, the human body loses a lot of water, so you have to constantly rehydrate. But many people only drink water when they feel thirsty. Dr. Truong Hong Son said: We should drink water before we feel thirsty because if the body feels thirsty, then the body is already dehydrated. Therefore, we must always maintain the habit of drinking water regularly.

Here are some tips to help you get into the habit of drinking more water so your body doesn't become dehydrated this summer.

1. Always carry a bottle of water

The easiest way to drink water every day is to carry a water bottle with you wherever you go. You can fill it up and drink it throughout the day. You can also use a thermos to keep your water cold in the summer and enjoy refreshing drinks even when you are at work.

2. Drink small sips throughout the day

Dr. Truong Hong Son noted that when drinking water, you should not drink a large glass at once, but it is best to drink small glasses of water continuously. Small sips of water will not make you feel full but will still keep you hydrated.

TS.BS. Nguyễn Bách - Bệnh viện Thống Nhất TP.HCM

Cần tạo thói quen uống đủ nước hằng ngày. Không nên uống một lúc một lượng lớn nước, chỉ nên uống dần trong ngày.

3. Đặt báo thức

Đặt báo thức có thể nhắc nhở bạn uống nước thường xuyên. Tạo một kế hoạch uống nước phù hợp với lịch làm việc, học tập của bạn và đặt báo thức mỗi ngày. Bạn có thể chọn nhạc chuông chậm, nhẹ nhàng để không làm phiền đồng nghiệp khi bạn đang ở văn phòng.

Khi chuông báo thức kêu, hãy uống nước và sau đó tiếp tục công việc của bạn. Điều này sẽ đảm bảo rằng bạn không quên uống nước trong một thời gian dài khi tập trung vào công việc.

4. Uống một cốc nước trước mỗi bữa ăn

Trước mỗi bữa ăn, hãy uống một cốc nước. Thói quen này sẽ đảm bảo bạn uống ít nhất 3 ly nước mỗi ngày.

Một ly nước trước mỗi bữa ăn cũng sẽ giúp ích cho quá trình tiêu hóa và dễ dàng đào thải mọi độc tố trong cơ thể ra ngoài. Ít nhất nên giữ khoảng cách 15 phút giữa lần uống nước và bữa ăn.

5. Sử dụng ứng dụng theo dõi lượng nước

Sometimes, it’s easy to miss a drink because of an important task. During times like these, you may find yourself turning off all your alarms. This is where a tracker comes in handy. Check out a water tracking app and use it to create a water intake schedule that can be adjusted to your daily routine.

6. Add fruit to your water

When you drink a lot of water, you will want to change the flavor, for example, mix the water with some fresh fruit. Use seasonal fruits such as summer berries, grapefruit, pineapple, peaches, lemons, mangoes and even some fresh ginger and mint leaves. The water will taste delicious but without artificial sweeteners, so you don't have to worry about adding extra calories.

However, Dr. Truong Hong Son noted that fruit juice provides many vitamins but for some people, it is necessary to control the amount of use, such as people with diabetes, because fruit juice causes sugar levels to increase rapidly. When using fruit juice, it is important to note that you should not add sugar to the juice and try to choose fruits with a low glycemic index.

7. Start your day with a glass of water

This is a great habit to maintain because when you wake up after a long night, your body will be a little dehydrated. A glass of warm water right after waking up will rehydrate your body, good for your metabolism, clean your intestines and make you feel refreshed.