The Hydration Blueprint: Drinking Water the Right Way for Better Health

Water is a vital nutrient, essential for every bodily function—from lubricating joints and regulating temperature to aiding digestion and transporting waste (Better Health Channel, 2020). However, it's not just how much you drink, but how and when you drink it that matters most.

1. Drink Water by the Clock, Not Just Thirst

Thirst is often a sign that your body is already mildly dehydrated.

• Action: Start your day with water (see Blog $\text{1}$) and drink consistently throughout the day, aiming for $\text{2}$ to $\text{3}$ liters for adults (Better Health Channel, 2020). Keep a bottle or glass of water handy on your desk at all times.

2. Sip, Don't Gulp

Gulping large amounts of water in one go, especially with meals, can dilute digestive juices and cause bloating.

• Action: Sip water slowly and consistently throughout the day.

3. Hydrate Strategically Around Meals

• Before Meals: Drink a glass of water $\text{20}$ minutes before eating. This aids digestion and helps with portion control.

• During Meals: Sip water, but avoid drinking large quantities, which can interfere with enzyme function.

• After Meals: Wait $\text{30}$ minutes before drinking a full glass of water.

4. Flavor Your Water Naturally

If you find plain water dull, flavor it without adding sugar.

• Action: Add a squeeze of lemon or lime, slices of cucumber, mint leaves, or frozen berries. This increases palatability and antioxidant intake.

5. Be Mindful of Mineral Water

Commercially bottled mineral water can be high in salt, which may lead to fluid retention and increased blood pressure in some people.

• Action: Limit mineral water intake or choose low-sodium varieties (Better Health Channel, 2020). Plain fresh tap water is often the best source of fluids.