hydration

One of the simplest steps you can take to improve your health is swap out sugar-sweetened drinks like soda, juice, and energy drinks for water. Being properly hydrated means increased energy and athletic performance, better digestion, clearer skin, decreased fluid retention (good-bye bloating!), and helps your body effectively remove waste and toxins.

Your Daily Water Requirement

Total recommended fluid intake from all food and drinks is about 2.7 litres/day for women and 3.7 litres/day for men.

1 cup of water= 250 mL, so this translates into about 11 cups/day for women and 15 cups/day for men.

That amount of water may seem overwhelming, but keep in mind this includes beverages like tea, coffee, diary and alternative milk, and foods with high water content, such as watermelon, celery, lettuce, cabbage, and broccoli, which are all 90-99% water.

your body needs more water when you are:

• More physically active

• In a hot climate

• Have a fever

• Are experiencing diarrhea or vomiting

• Eating a high-protein diet (water is involved in the reaction to break down protein into absorbable amino acids)

The gist:

Ditch the sugary sodas and juices, get yourself a shiny new water bottle (so you can also save the planet), and hit the water fountain.