The human body is made up of 60% water.  This water keeps the organs functioning efficiently, flushes out toxins, lubricates the joints, hydrates the skin and increases energy.  Simply sipping water through the day replenishes the body and refreshes the mind.

It is recommended to drink at least two liters of water, distributed throughout the day.  Tea, coffee and other beverages account for a portion of our daily fluid intake.

Our body lets us know when we are dehydrated – we experience headaches, dizziness, mood swings, dry skin, muscle cramps, fatigue, body aches and bad breath. Prolonged insufficient water consumption can lead to serious health consequences.

Here are five tips to help you stay hydrated and healthy.

1. Ensure that your water intake is as recommended

• Start your day with one or two glasses of water.
• Every time you feel like reaching for a cup of coffee, tea, soda or juice, try water instead.
• Carry a bottle of water wherever you go and keep sipping at frequent intervals.
• End the day with a large glass of water, at least two hours before bed.

2. Eat more fruits and vegetables

• Fruits and vegetables are good alternate sources of water.
• Choose varieties that are high in water content like tomatoes, watermelons, oranges, cucumber, carrot, spinach etc.
• Invest in a healthy life by replacing salty snacks and nibbles with fruits and vegetables.

3. Decrease your juice and soda intake

• Though soda and juice are water-based, the copious amount of sugar in them can spike blood-sugar levels, and if consumed regularly can play a vital role in developing diabetes.
• It is better to eat the fruit than drink its juice. When the fruit is eaten, sugar is slowly assimilated into the body in quantities it can handle, while juice provides sugar at one stretch as a direct energy source, making it difficult for the body to digest.
• Soda, on the other hand is not only high on sugar, but also on phosphoric acid and high-fructose corn syrup. These in turn are burdensome on the kidneys and liver.
• The body chooses the waistline as the most preferred place to store fat that is a result of high consumption of sugar.

4. Try infused water, coffee or tea for a change

• Water is bland in taste and many have trouble drinking plain water.
• Water, also known as the universal solvent, can be flavor-infused.
• Infused water is simple to prepare. Simply add slices of orange, lime, cucumber or ginger, or a few leaves of mint, basil or rosemary to drinking water.  Allow to steep for an hour and it is ready to drink.
• Tea and coffee are other alternates, in moderation of course.

5. Do not overdo your water consumption

• Every new (good) habit is accompanied by the enthusiasm to develop it. In this case, it is also necessary to remember when to stop.  Too much of water not only causes headache and vomiting, but also pressurizes the kidneys.
• The European Hydration Institute recommends at least 8.5 cups of water a day.
• A bottle of water to begin the day, frequent sips of water subsequently, a cup of tea or coffee twice a day, infused water now and then, and sizeable portions of fruits/vegetables supply this recommended intake of water.
• It is also advisable to use the Daily Water Drink Reminder app which is free to download. It reminds you to drink water, helps you track how much you drink and maintains a record for you.