This week I would like to tell you about water, which is our basic drink. I'm sure you see, read or listen to it everywhere, but I still hear sentences like "I don't drink water, I can't drink water" from many of my clients. Let this article serve as a reminder, especially for you and my dear clients who find an excuse to drink water. Come on, drink a glass of water before reading the article and start reading.
Water has countless functions in our body. I will briefly mention some of them.
- In the digestion, absorption and transportation of the nutrients we take into our body,
- In the transportation and disposal of wastes formed in our body,
- In ensuring the lubrication of the joints. ,
- In regulating body temperature,
- In regulating blood pressure,
- In eliminating kidney stones and constipation problems,
- In ear, nose and throat tissues. Water has great importance in maintaining moisture and in the realization of some chemical events in our body.
Our water needs during the day vary from person to person. Environmental factors are also effective in determining this need. Temperature, physical activity, amount of diuretics such as tea and coffee consumed, amount of urine, amount of sweating, etc. It may lead to changes in our water needs. Additionally, there are special situations where water demand increases. While the need for water increases in cases such as flu, diarrhea, urinary tract infections, pregnancy and lactation, we recommend that individuals with kidney failure and heart failure problems be careful and limited in water consumption.
Roughly speaking, this need is on average 3 liters for men and 3 liters for women. We can say that it is around 2.2 liters. Or you can calculate it practically as 30 ml of water per kilogram of your body weight.
You can easily understand whether the amount of water you drink during the day is sufficient. We can easily understand whether our body is dehydrated by looking at the color of our urine. If you drink enough water, your urine will be clear or light in color; if your water intake is insufficient, your urine will be dark yellow in color. In addition, individuals with constipation problems generally consume We see that the amount of fluid they consume is low.
A study revealed that drinking 500 ml of water temporarily accelerates the metabolism by 30%. In another study, individuals who drank water before meals for 12 weeks experienced a significant weight loss compared to individuals who did not drink water. We can also say that drinking water half an hour or 1 hour before meals restricts calorie intake. However, I would like to remind you that just drinking water or flavoring it will not be enough for weight control. Nutrition is a whole and you can control your weight in the most accurate way by incorporating a healthy diet into your life.
There are many studies showing that drinking water prevents bladder cancer and colorectal cancer. Drinking less water prevents mental and physical activity.
Do not make excuses for drinking water and keep your water in a place where you can always see it. Be sure to have water with you when you go out or after you go out. This way, it will always be at hand and it will be much easier for you to gain the habit. You can set a water alarm on your phone every hour until you get into the habit, or download an app that reminds you to drink water during the day. Drinking 2 glasses of water when you get out of bed activates the internal organs. Drinking a glass of water before going to bed reduces the risks of stroke and heart attack. Don't miss the water at the end of your bed.
Drink the water sitting down and sip by sip. When you want a snack, remember that sometimes you can confuse the feeling of thirst with the feeling of hunger. First, drink a glass of water and listen to yourself. Finally, tea, coffee etc. Since it has a diuretic effect on our body, it reduces the amount of water in our body. Therefore, make it a habit to drink a glass of water for every glass of tea or coffee you drink. Remember, no drink you drink can replace water.
Hoping that the diets that started on Monday continue, I wish you a healthy week.
Read: 0
