Tips for drinking water – how to stay optimally hydrated

Tips for drinking water: why enough fluid changes your day

Water is the basis of all life – and yet many people in Switzerland drink far too little of it. According to the Swiss Nutrition Report, around 40 per cent of the population reach for the water bottle too rarely. The Swiss Society for Nutrition (SGE) recommends 1.5 to 2 litres a day for adults, and correspondingly more in heat or with sporting activity. A fluid deficit of just 1 to 2 per cent can already have a noticeable effect on concentration, well-being and metabolism. In this article you will find practical tips for drinking water with which you can improve your daily fluid intake for good – simply, practically and without much effort.

How much water should you drink a day?

The rule of thumb of 1.5 to 2 litres a day serves as a good guide value for adults with normal physical activity. However, individual requirements depend on various factors:

• Body weight: As a rough guide, 30 to 35 millilitres per kilogram of body weight apply.
• Physical activity: Anyone who exercises regularly loses more fluid through sweat and should plan for an extra 0.5 to 1 litre.
• Temperature and climate: On hot summer days or in heated rooms the requirement rises noticeably.
• Diet: Foods with a high water content such as cucumbers, melons or soups also contribute to your fluid balance.

A good indicator is the colour of your urine: pale yellow indicates good hydration, while a dark yellow colour can be a sign of too little fluid.

10 practical tips for more water in everyday life

Many people know they should drink more – but putting it into practice is often difficult. With these proven strategies you can improve your drinking habits step by step:

1. Start the day with a glass of water

Drink a large glass of water (about 300 ml) straight after getting up. After the night your body is slightly dehydrated, and this morning ritual gets your metabolism going. If you complement your Herbalife breakfast with a balanced shake, you have already created a solid basis for fluid intake and nutrient supply first thing in the morning.

2. Drink before every meal

Get into the habit of drinking a glass of water before breakfast, lunch and dinner. Studies show that this can help reduce your calorie intake at the meal naturally – a simple tip that can also support your weight management.

3. Go for flavour

Is plain water too boring for you? Then add fresh slices of lemon, pieces of cucumber, mint leaves or berries. Low-calorie drink additions can also increase your motivation to drink considerably. Herbalife Herbal Tea Lemon, for example, can be prepared hot or cold and, at only around 6 kilocalories per serving, makes reaching your drinking target more enjoyable.

4. Use a water bottle as a constant companion

Anyone who has a water bottle within reach demonstrably drinks more. Choose a bottle with markings for the amount – that way you keep track. Smart water bottles with a reminder function are a trend in Switzerland and can provide additional motivation.

5. Set yourself reminders

Use smartphone apps such as WaterMinder or simple timers that remind you to drink every hour. In a stressful working day in particular, drink breaks are quickly forgotten.

6. Link drinking to existing habits

So-called «habit stacking» works excellently: drink a glass of water every time you make a coffee, answer an e-mail or get up from your desk.

7. Eat foods rich in water

Integrate foods with a high water content into your balanced diet: watermelon (about 92% water), cucumber (about 96%), tomatoes and citrus fruits contribute noticeably to your fluid balance.

8. Make water a tasty habit

If you would like to add a little variety to your water occasionally, Herbalife Aloe Vera Concentrate can be a pleasant addition. Simply mix with water – that way your daily fluid intake becomes a small moment of pleasure.

9. Reduce sugary drinks step by step

Gradually replace soft drinks and sweetened juices with water or unsweetened tea. Switching from one lemonade a day to water alone can save several hundred kilocalories a week.

10. Keep a drinking diary

Note down for a week how much you actually drink. This self-observation creates awareness and helps you set realistic goals for improvement.

Swiss tap water: your best thirst quencher

Did you know that Swiss tap water is among the best in the world in terms of quality? The Federal Office of Public Health (FOPH) regularly emphasises that tap water in Switzerland is strictly controlled and can be drunk without hesitation. It is not only cheap but also more environmentally friendly than bottled mineral water. Use this advantage and make tap water your main source for your daily fluid intake.

Why hydration is more than just quenching thirst

Drinking enough water affects numerous areas of your well-being. An updated meta-analysis by the European Food Safety Authority (EFSA) shows that good hydration can improve cognitive performance by up to 14 per cent. In addition, an adequate fluid intake supports:

• The normal function of the metabolism
• Your general energy level over the course of the day
• The regulation of body temperature, particularly during exercise
• A natural feeling of fullness, which can help you with weight control

Anyone who combines their fluid intake with a mindful nutrition concept – as part of a programme for losing weight with a balanced diet, for example – creates optimal conditions for long-term well-being. You will find more wellness findings at herbalife.com.

Integrating tips for drinking water into your day – your next step

Good drinking habits do not appear overnight; they come from small, consistent steps. Start with one or two of the tips for drinking water presented here and build up week by week. Whether a morning ritual, a water bottle at your desk or tasty alternatives to plain water – find out what works best for you. Your body will thank you.

Discover our products at myherbal.ch – from practical drink additions to balanced meal supplements, you will find everything with us that supports a healthy lifestyle day to day.