Drink More Water

Water is probably the part of your diet you most take for granted. Yet it is arguably the most essential nutrient of all. You can survive without food for several months but without water you will survive only two or three days. Your body is two thirds water and every function in it uses water. The average person under average conditions goes through about two and a half liters of water a day. You almost certainly don't drink that much, so where does it come from?

You probably get about 1.2 liters from your food which contains varying amounts of water. Your body makes about another 0.3 liters when it digests carbohydrates and fats. The other liter you drink but probably not much of it as straight water. That's the problem. If you quench your thirst with drinks containing lots of alcohol, sugar, caffeine or fatty milk or cream, you are not doing your health much of a favor.

Cut down on the thirst-quenchers that are poor nutrition. Increase your water intake especially when you are physically active or the weather is hot. Drink a glass of water before you exercise or play sport, and top up as you go. Do yourself a big favor by having a glass of chilled water before you have an alcoholic drink when you are very thirsty. Put a jug of water on the table at dinner.

Be selective about your other drinks. Mineral water has nothing special to offer, is ridiculously priced and contributes unneeded sodium. Many fruit juices have added sugar. Even those that don't are still high in fruit sugar, compared with the fresh fruit itself which has the added benefit of fiber. Soft drinks are usually high in sugar and cola drinks contain caffeine, although judicious label-reading will help you avoid both. Flavor milk drinks are usually high in fat and sugar. Water is simpler, safer and cheaper!