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Fluid intake is achieved through the food we eat and the beverages we drink.
On average, we get about one litre of water through the food we eat every day. However, the figure varies according to the food selection. For example, raw fruits and vegetables have the highest percentage of water.
Carbohydrates, such as cooked whole grains and lentils, have a fair amount, while foods high in fat, such as nuts and seeds, have very low water content.
It is imperative to be well hydrated throughout the day.
"Hydration has a major effect on energy levels," India-based lifestyle educator Karishma Chawla said.
"Good hydration is a key factor to help improve blood circulation and energy levels and maintain good health.
"It helps strengthen our immune system and offers better resistance to stress and infections. It also supports optimal brain function, good digestion and has anti-ageing properties."
Hydration is also necessary for a clear skin and healthy hair.
Dehydration can cause digestive troubles or nausea and may lead to heatstroke and other heat-related illnesses.
Therefore, it is important to drink water and consume foods that are high in water content.
Considering the current Covid-19 pandemic, Ms Chawla suggested different ways to increase liquid intake. But she also warned that consuming more than 500ml water at one go in the morning does not ensure good hydration.
It is important to drink throughout the day:
* Start the day with lukewarm water infused with lime and a pinch of cinnamon.
* At mid-morning, have a glass of coconut water.
* Apple cider vinegar in lukewarm water before lunch helps build immunity and keeps you hydrated.
* Take buttermilk along with lunch and dinner. l Sip water infused with mint, basil or a citrus fruit throughout the day.
* Sip ajwain (carom seeds) water once a day to aid digestion and reduce bloating.
* Have a cup of soup or vegetable smoothie once a day.
* lTry home-made herbal tea consisting of ginger and pepper.
* Plain water is very good if you aren't thirsty and indoors all the time.
You can also consume food items that contain a lot of water.
These will fill you up easily and are rich in various nutrients: Watermelon This fruit provides a great cooling effect when consumed cold. Each bite reportedly has 92 per cent water and six per cent sugar. However, you do not need to worry about the sugar content since it is natural.
Tomato
Tomatoes are a common ingredient in most meals and are also consumed raw in salads and sandwiches. Tomatoes contain about 95 per cent water and are also rich in iron, potassium and calcium.
Cucumber
Cucumbers are storehouses of water - about 95 per cent. You can consume cucumber by making juice or as a snack.
Broccoli
Broccoli is a tasty and healthy vegetable that contains high amounts of fibre and nutrients. It also contains about 91 per cent water. It can be boiled and added to salads or even to pasta.
Bell pepper
Bell peppers are available in three different variants - green, red and yellow.
All of them are very flavourful and nutritious. Bell peppers contain 92 per cent water and including them in your diet can help you stay hydrated.
Indo-Asian News Service
