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Most adults simply do not drink enough water — according to the Centers for Disease Control and Prevention, the average adult in the United States drinks about 39 ounces a day. The ideal amount for adults with a healthy weight varies, but it should usually be higher. Moskovitz instructs her clients to divide their weight in pounds by two; the effect is the amount of ounces she recommends drinking every day. An adult woman weighing 130 pounds, for example, can drink 65 ounces of water a day. Part of this will come from food, some from fluids such as coffee and tea, but the majority should come from water. She warns that drinking too much water will deplete sodium levels in the body, which is an essential electrolyte for heart and muscle function.

6 tips for staying hydrated

Both doctors believe that the only way to avoid dehydration is to stay hydrated. Follow these six safety and health tips to stay safe and healthy, particularly when the temperature — or your activity level — rises:

1. Don't wait until you're thirsty to drink. You're still slightly dehydrated if you're thirsty. Drink plenty of water during the day and more fluids than normal when the weather is hot, particularly if you're active.

2. Add flavor to your drink. If plain water bores you, flavor it with fresh fruits or a splash of fruit juice. You can also drink clear broths, ice pops, or sports drinks (especially if you're exercising vigorously). Only keep caffeine and alcohol to a minimum.

3. Eat plenty of water-rich fruits and vegetables. Some fruits and vegetables are rich in water content as well as beneficial nutrients. Fruits with a high water content include watermelon, strawberries, cantaloupe, peaches, and pineapples. Cucumbers, leafy greens, radishes, celery, zucchini, and tomatoes are all high in water content.

4. When it gets too hot, stay indoors. Keep indoors in an air-conditioned climate on very hot days. If you don't have air conditioning at home, go to a shopping mall, a movie theatre, or a public library. Avoid sun exposure, particularly between 10 a.m. and 2 p.m., when the sun's rays are at their peak. Early in the morning or late in the evening are ideal times for outdoor activities.

5. Dress appropriately for the weather. Wear soft, loose clothing that allows your skin to breathe. Dark colors absorb heat, so go for lighter hues. Wear a wide-brimmed hat in the sun to keep your head cool, and apply plenty of sunscreen to prevent sunburn, which can boost your skin temperature and make it more difficult to stay cool.

6. Recognize the symptoms of dehydration. If someone in your family is sick, keep an eye on how much they can drink, particularly young children and the elderly. Drink plenty of water if you have a fever, vomiting, or diarrhea. Do not wait for dehydration symptoms to appear.

7. Drink plenty of water when you wake up and before meals. When you have a water bottle in front of you, it's easy to get wrapped up in the day's activities and forget to take sips, but prioritizing hydration in the morning, day, and night is crucial. “Drink two glasses of water first thing in the morning, followed by one glass before each meal and snack,” recommends Moskovitz. Pairing food and water has a double benefit: "Drinking H2O also helps you slow down at meal time." If you begin a meal with a very empty stomach, it is easy to eat much faster and forget to thoroughly chew, which affects how well food is digested,” she explains.

Furthermore, it can help you eat less. Researchers discovered that the water consumption helped dieters lose weight, but it did not help those who were not trying to lose weight in a study of 11 studies and two additional analyses published in August 2013 in The American journal of Clinical Nutrition. Drinking more water may benefit dieters because it may reduce appetite, causing people to eat less at that meal. Nonetheless, the researchers stress that their findings only indicate a correlation between hydration and weight loss.

It is not necessary to spend money on a gym membership to burn calories and lose weight. Simply follow some of these basic daily tasks to stay active and see the pounds fall away.

You typically spend a lot of time sitting, like most Americans, in your car, at your desk, or on the couch. Even if you offset your sitting time with trips to the gym, evidence suggests that sitting too much will increase the risk of breast and colon cancer. Another recent study discovered that spending too much time in front of the television can potentially shorten your life.

If you want to improve your fitness and lose weight without going to the gym or buying costly equipment, here are some easy ways to incorporate more exercise into your daily routine. Your body will thank you.

Walk More

Walking is one of the best and most convenient ways to remain healthy without going to the gym. To burn calories, simply walk faster and for a longer period of time on each walk. To get the most out of it, use a pedometer to watch how far you walk each day and gradually work your way up to 10,000 steps per day. Walking more has added advantages, particularly after you've been walking briskly for longer, slopes, or more often than a casual gait on your arms and swinging them with your body. “You probably have a greater pace and diversity than the total number of steps you take” If you can't walk outside because of where you live, try indoor walking at a nearby mall or at home with a step-exercise video.

Brisk walking can burn more than 200 calories in 30 minutes, depending on your weight and the strength of your workout, according to My Calorie Counter, Everyday Health's diet and exercise book.

Stand Up at Work

Work is a place where many of us sit for long periods of time, resulting in a missed opportunity to burn hundreds (if not thousands) of calories every day. A stand-up desk would be able to help change that. “Standing clearly brings more stress on the body than sitting, because it will consume more calories,” says Rich Gaspari, owner of Gaspari Nutrition and a personal trainer. “Standing for a working day will contribute to improving leg strength and durability. It would make a big difference to stand instead of sitting.” If your workplace isn't a stand-up environment, take a five-minute break every hour to do something active.

Standing, according to experts, burns 50% more calories than sitting, so a 155-pound person might burn an additional 50 calories per hour simply by getting up and moving.

Clean Your House

Another way to remain active throughout the week is to clean your house or apartment on a regular basis. “The cleansing of your home is without you ever noticing a variety of muscle groups,” says Gaspari. Try contracting your abdominal muscles for a few minutes every hour while you're taking a rest.

Light cleaning burns 85 calories per half hour for a 150-pound male, while intensive cleaning burns 102 calories in 30 minutes.

Cook at Home

Cooking isn't generally thought of as exercise, but cooking food at home burns more calories — and usually allows you to consume less calories — than dining out or ordering in. “The best way to monitor your body and to eat a home-cooked meal in advance, In the future,” Gray says. “Go shopping for food and cook when you have more time. You can have the meal at your disposal and will resist the temptation to choose unhealthily.”

Furthermore, a 150-pound person can bu 78 calories in 30 minutes of cooking by standing, light lifting, and chopping.

Sneak in Exercise During TV Time

Who says you have to lie on the sofa idly while watching your favourite shows? Russell claims that actually remaining involved will help you make substantial progress. During commercials, try some jumping jacks, pushups, or other fat-bu ing exercises.

If you want a bigger burn, do the light calisthenics for the whole 30-minute display and you'll bu 115 calories?