How many do you do? No, we’re not talking about Weet-Bix, we’re talking litres! How many litres of water do you consume a day? According to the World Health Organisation, adult women need to drink at least 2.2 litres of water per day, and men 2.5 litres. And so you’re not stressing about getting all that H2O down, that’s about half a glass of water every half an hour, eek! So how is this even possible? Our FitazFK team share their tips on how they smash their daily water goals, as well as a whole bunch of ideas to reach your water mark and make drinking aqua easier and enjoyable!
The Fun Facts
So how much water should you be drinking a day? Generally, health ministries and international organisations are reluctant to set an exact number for daily water consumption, as needs are personalised. But, after many studies, and seeing the need for an identification system to guide global authorities, the World Health Organisation came up with a figure. Based on a 70kg adult male and 58kg adult women, under normal circumstances, adult women needs 2.2 litres of water per day, and men 2.5 litres of water per day. These numbers can reach 4.5 litres, the same for both sexes, in the event of intense activity or elevated temperature.
Health Benefits
Water is life, peeps. A bit of research reveals that our bodies are 80% water - EIGHT PER CENT, Y’ALL! It’s pretty simple to understand that if we replenish our water stores with a fresh abundance of water, our bodies are going to love it! Now, there are a few different reasons water can be found to have an impact on our bodies. The basic one being, that water keeps us well hydrated. Drinking water can also help flush out our bodies of any toxins hanging around. The most important factor is that water is also key for generating new cells - so keeping your water intake up will only lead to new cells for our skin and hair (new cells = flawlessness).
What does FitazFK do?
Georgio - Co-Founder of FitazFK
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Concentrate on consuming 2L of water a day and break in into 500ml - 4 lots a day with every meal.
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For those looking to lose weight, have a big glass of water before your meal. This will trick your stomach into feeling fuller for longer!
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Infuse your water with fruits if you are craving some flavour. Fruits frozen in ice cubes are boss!
Aaron - Co-Founder of FitazFK
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I drink 1L of chilled water upon rising. It’s a great way to help the body to detox and to kickstart the metabolism.
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Carry another large 1 litre plus water bottle with me at all times to make sure I finish it by the end of the day.
Macca - Operations Manager FitazFK
Wendy - Social Media Manager/Milk PR
James - FitazFK Gym Manager
What’s Your Flavour?
Drinking plain ol’ water erryyyday all day can be a tad erm, boring. So we’ve got some tips to pimp up your water and get your recommended water intake down pat. There’s nothing like splash of flavour goodness in your water to kick things up a notch!
Add your favourite fruit: Using fruit in your water is one of the most effective ways to add flavour. When using citrus, remove the peel to reduce any bitter flavour. Remember to infuse for at least 4 hours (though preferably overnight) to really dial up the flavour!
Flavour infuser water bottle: Not a fan of the taste of water? Get yourself a flavour-infuser water bottle. It’s super simple to use and solves all your problems when it comes to upgrading the flavour of water. Simply add your favourite fruit, such as berries or lemon, and top it off with water.
Add some herbs: You can easily add a sprig of herbs to your water for a refreshing drink. Herbs like peppermint, basil or even crushed mint leaves (mojito!) add a subtle hint of flavour to your water. P.S. Be sure to crush herbs in your hands to help release their natural oils.
Add a cinnamon stick: Dunk a cinnamon stick in 1 cup of water. In addition to a fragrant taste, you gain all the benefits of cinnamon, such as lowering cholesterol and balancing blood sugar levels.
Fruity ice cubes: Freeze ice cubes with blueberries, strawberries, pineapples, oranges, for a colourful way to decorate your water. Alternatively you can add the juice of your fruit to ice cubes for an extra colourpop!
Drink water before each meal: Instead of washing down your meal with water, which really doesn’t help with your digestion btw, try drinking a glass or two 15 minutes before meal time. Not only will you feel fuller and eat less, but it’ll also help with digestion.
Make it visible: If you don’t see it, you won’t need it. Put your water bottle in a place where you’ll see it. This also applies for your diet: If you want to eat more fruit and veg, put them in place where you can see them, so you’ll constantly be reminded to eat them!
