Water is one of the most overlooked nutrients when it comes to a healthy diet and lifestyle. A vital nutrient, water is essential for maintaining key body functions. As a primary fluid, water plays a key role in supporting digestion, and transportation of nutrients. It helps maintain optimal body temperature and electrolyte balance. It serves as a primary medium for the removal of waste products from the body and flushes out toxins. Water also cushions the joints, acting as a lubricant.There’s a general consensus that drinking adequate water is essential for good health. The recommended intake is 2-3 litres (8 glasses) per day for healthy adults. However, the optimum intake may vary from individual to individual based on several factors like age, sex, intensity of physical activity, environmental conditions, and health condition. Any liquid intake may add up to the total fluid intake. However, the key question to ask is: does it really hydrate the body? While tea, coffee and juices may add up to your total fluid intake, they may not be as healthy as simple water. Tea and coffee are high in caffeine, which may have diuretic effects and aggravate dehydration. Juices may just add extra unhealthy calories and sugar to your diet. Carbonated beverages too contain caffeine and excess sugars that can increase dehydration and the risk of obesity.For those who don’t like sipping plain water, simple variations in infused water can give a twist of flavour along with added antioxidant benefits. Adding lemon, mint, ginger, cinnamon, fennel seeds, or turmeric can make the taste refreshing and provide variations. Drinking liquids made from steeped fruits or veggies, including oranges, berries, apples, cucumber, beetroots, and carrots is a healthy alternative to tea and coffee. Quenching thirst with these flavourful fluids can add a splash of flavour and provide health benefits, including kickstarting metabolism, flushing out toxins, and reducing calorie intake. Another alternative beverages is to consume hydrating foods like watermelon, melon, orange, strawberries, tomato, lettuce, and celery.Simply sipping plain or infused water throughout the day can help you get the maximum benefit. When it comes to juices, opting for fresh juices without added sugars, lemon water, coconut water may prove beneficial, balancing both hydration and electrolytes. To balance and improve your water intake throughout the day, set goals and reminders to sip water. Always carry a water bottle with you, be it at work or at home.Some infused water combinations to give a flavourful twist to plain water you can experiment with include cucumber-mint, strawberry-basil, apple-cinnamon, lemon-mint, beetroot-ginger, and watermelon-kiwi.(Aman Puri, Founder, Steadfast Nutrition, a leading sports and wellness nutrition brand)
