Staying hydrated is more than quenching thirst: water is the silent engine that helps regulate temperature, transport nutrients and keep the mind awake. When it’s missing, we notice quickly: fatigue, headache or lack of concentration. Drinking water regularly is a gesture as simple as it is powerful, because it ensures that the body functions efficiently and keeps you active throughout the day.
And how much water do you need? The general recommendation hovers around two liters per day, though it varies according to your weight, physical activity or the climate. There’s no need to obsess about counting cups; listen to your body and keep a bottle at hand. Even fruits and vegetables contribute liquid, so hydration doesn’t come only from the tap. The trick is consistency: drink in sips, without waiting to feel thirsty.
That’s why it’s surprising to us that nutritionist Julia Farré asserts that if you drink more than one glass of water while you eat you’re doing something wrong. But this has a very simple and logical explanation, because the amount of water you consume at each meal is related to the liters of liquid you take in over the course of the day. In other words, if you drink little, during the meal you’ll be thirstier, so drinking too much at meals is a sign that you’re drinking too little water.
Why you shouldn’t drink two glasses of water with meals
«It’s not that it’s bad to drink water during meals. The problem is that when we don’t drink enough during the day, when we start to eat, all of a sudden we feel a lot of thirst«, explains Farré. If you drink during the morning or during the afternoon, you’ll reach the meal or dinner with less thirst and you’ll have enough with just one glass of water.
What happens if you drink more? In addition to being a sign that you’re neglecting your hydration throughout the day, it can also have negative effects on your digestion. Drinking too much water while you eat “dilutes gastric juices and makes digestion harder,” warns Farré. So there you have it, it’s very important that you try to improve your hydration throughout the day, even though it’s not always easy for us…
Little tricks to drink more water throughout the day
There are people for whom drinking water is a real uphill battle. It’s not that they dislike it, it’s simply that they forget. That’s why it’s important to find a little trick that works for you to reach the recommended liters. One of the easiest tricks is to start the day with a glass as soon as you wake up. This wakes the body and activates digestion even before coffee. That simple gesture sets the tone for the rest of the day and adds points to your hydration without you hardly noticing.
Another foolproof trick is to always carry a bottle with you. It can be in your backpack, at your desk or in the car. When you have it in sight, you’re much more likely to drink out of habit and not just because you’re thirsty. Additionally, reusable bottles with eye-catching designs or quantity marks motivate you to meet goals. It’s like a game: watching the water disappear little by little throughout the day.
If plain water bores you, give it a natural flavor. Add slices of lemon, cucumber, strawberries or a few mint leaves to make it more appealing without added sugars. This trick, besides being refreshing, provides an extra of vitamins and antioxidants. It’s like giving your hydration a healthy cocktail vibe, ideal to fool the palate and add cups without realizing it.
Finally, take advantage of technology: set reminders on your phone or use apps that track how much water you’ve drunk. You can also pair each glass with daily routines, such as after brushing your teeth or before each meal. With these small automatic habits, reaching the two liters recommended stops being a challenge and becomes an easy, practical and even fun habit.
