Water is often referred to as the elixir of life, and for good reason. Proper hydration is essential for maintaining overall health and well-being. Our bodies are composed of about 60-66% water, and every cell, tissue, and organ relies on it to function properly. In this blog, we will see some valuable tips about hydration.

Hydration TIPS


  1. Set a daily goal: Aim to drink at least 10 -12 cups of water per day. Men should drink about 3.7 liters of water daily. women should drink about 2.5 liter. Adjust the amount based on your activity level, age, and climate. You may need more water on hot days or during intense exercise.
  2. Carry a bottle: Having a water bottle with you makes it easy to sip throughout the day. Consider reusable bottles instead of plastic bottles.
  3. Drink water : Our kidneys filter better while sitting, so drink slowly and try to sit down while drinking .
  4. Create a hydration routine: Establish a habit of drinking water at specific times. It is important to drink water after waking up because our body stays with out water for long time during we sleep, so first thing to do after waking up is to drink water. Half an hour before meals, One hour after meals. In the evening, and before bed time. This routine can help you meet your daily hydration goals.
  5. Infuse your water: If plain water isn’t appealing, add a splash of flavor with natural infusions. Try slices of lemon, cucumber, mint leaves, or berries to make your water more interesting.
  6. Monitor your urine: Your urine color is a good indicator of your hydration status. Pale yellow or straw-colored urine suggests proper hydration, while dark yellow or amber urine may indicate dehydration.
  7. Stay mindful during exercise: When working out, drink water before, during, and after your session. Electrolyte-rich sports drinks can be beneficial for intense workouts lasting longer than an hour.
  8. Eat water-rich foods: Incorporate hydrating foods into your diet, such as watermelon, cucumber, oranges, and leafy greens. These foods not only provide hydration but also essential nutrients.
  9. Limit dehydrating beverages: Reduce your consumption of caffeine and alcohol, as they can lead to increased fluid loss. If you do consume these beverages, compensate by drinking more water.
  10. Salt: Consuming excessive salt can lead to water retention, try to avoid salty foodstuff.


Breakfast – oat meal upma

BENEFITS- Oatmeal and oats are gluten free, contains many vitamins and minerals such as vitamin E,B1,D,C,A . Oatmeal also has Manganese, Phosphorous, Biotin, Copper, Molybdenum etc.

Calories in one cup cooked oatmeal are 158

lunch – Rajma{ kidney beans] – rice , salad

Benefits- Rajma – Rajma is rich in protein, vitamin B6, Iron, magnesium. Total carbohydrate per 100 gm of Rajma is 60 gm, and protein is 24 gm , Rajma is good for bone health, reduce cholesterol, manages blood pressure, It is also good for managing weight.

Calories per 100 gm -333 and one cup cooked rajma – 232

Cooking rajma properly is essential because it may cause bloating and flatulence, so eat properly cooked rajma in moderate amount.

Evening snack : jowar pops – Jowar puff is healthy snack for children as well as adults. Jowar puffs have the same nutrition as jowar such as calcium, phosphorous, magnesium, iron etc.

calories – 100gm jowar puffs has around 445 calories.

Dinner – Garlic rice mix veg gravy – This recipe has all the benefits of vegetables garlic and rice

calories in 100gm garlic rice -around 168 , calories in one cup mix veg gravy – around 200 to 336


Hydration is not just a suggestion; it’s a necessity for maintaining your health and well-being. By following these tips, you can make hydration a consistent and effortless part of your daily routine. Remember that every sip of water brings you one step closer to a healthier, happier ,and wholesome you. So, grab that water bottle and start sipping your way to a well-hydrated life!

With careful planning and commitment a well constructed meal plan contribute to a healthier and wholesome life. live happy, live wholesome. 😊


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