We know well that we need to drink a lot, especially on hot days. As we know well how much we must pay attention to correct hydration before, during and after sport. We are there on the theory, but sometimes we get lost on the practice. That’s why we try to give you these 4 tips to drink more water during the day.
For example, a few years ago Assosalute commissioned a survey to find out, among other things, how much water Italians usually consumed. The survey showed that on average the respondents consumed 1 and a half liter of water per dayeven though almost one in two people admitted that they don’t drink as much as they should, even though they know they’re making a mistake.
Almost 25% of the sample declared that they drink less than a liter of water a day: those over 55 were found to drink the least.
We drink little water during the day
In 2018, Sodastream research conducted on a sample of 785 Italians revealed that on average 60% of Italians drink 7 or more glasses of water a daycompared to 35% who drink 4 to 6 and only 5% who drink 1 to 3.
The most attentive to correct hydration were women, with 63% declaring they followed the so-called eight glass rulefollowed by only 56% of men.
In 2014 the LIZ study, a collaborative project between the Italian Society of General Medicine (SIMG) and the Nutrition Foundation of Italy (NFI), conducted a study on a sample of 2000 people randomly drawn across the national territory from the patient and doctor lists family, of both sexes and over 14 years of age, highlighted that the people involved drank just over a liter of water, therefore approximately 50% less than recommended.
Here’s how much water to drink during the day
Beyond the more or less updated statistical data, it is good to know that the scientific experts ofEuropean Food Safety Authority (European Food Safety Authority, EFSA) have defined reference values for the water you should drink based on sex and age.
These recommendations consider the water consumed overall both through direct consumption and through foods and drinks of all kinds, in conditions of moderate environmental temperatures and medium levels of physical activity:
- newborns up to six months of age: 100 mL/kg per day,
- children between 6 months and one year of age: 800-1000 mL/day,
- between 1 and 3 years of life: 1100-1300 mL/day,
- between 4 and 8 years of age: 1600 mL/day;
- age between 9-13 years: 2100 mL/day for boys and 1900 mL/day for girls;
- adolescents, adults and elderly:
- females 2 L/day
- males 2.5 L/day.
These values are indicative since in case of stay in hot climate or carrying out particularly intense physical activityor other conditions that induce dehydration, the levels of water to be consumed can vary significantly (it can even be considered more than double the values indicated).
4 tricks to drink more water during the day
For all those who, despite knowing that drinking is good for you and is essential for maintaining good health, but just can’t reach the recommended amount of water for weight, sex and age here are some small tips:
- Drink little and often: there is no reason to drink everything in one gulp, better a sip every 15 minutes. To do this it is a good habit to have one bottle of water always at hand
- Eating fruit and vegetables rich in water helps you stay hydrated: it is a good idea to give priority in summer the watermelon consists of 95% water; eating 550 grams is equivalent to introducing more than half a liter of water. Also highly recommended are great feasts of them strawberries, cherries, grapes, tomatoes, spinach and radishes. It is also very good to focus on minestrone and vegetable purees
- For those who struggle to drink, a useful trick is to choose cold herbal teasnot to be sweetened as they have a sweet flavor in themselves and you can choose the flavor you prefer citrus fruits, pineapple, grapefruit, kiwi, lime. There are also some on the market that can be prepared cold.
- L’flavored water it is a simple and homemade way to drink more: they are prepared by leaving aromatic herbs and fruit to infuse for at least 12 hours. It should not be sweetened: the only limit of these preparations is your imagination. Any examples? Water flavored with berries: it is prepared by infusing fresh berries with mint leaves and a sprig of rosemary. Lemon flavored water: leave two sliced lemons, a few basil leaves, a few mint leaves and freshly grated ginger to infuse. Cucumber and lemon flavored water: a great classic. Leave the cucumber slices and lemon slices to infuse and add mint leaves. If you like, you can enrich it with fresh grated ginger.
