The number one liquid necessary to protect our health and maintain our vitality: WATER. Yes, today your family's dietitian will tell you why, when, how much and how you should drink water!
Let's think about it. A person can live for weeks without food, but can he survive without water for more than a few days?
Really! What is the water content of our body?
Although it varies depending on age and gender, generally 50-60 percent of the human body consists of water. The amount of water decreases as we age. Fat tissue replaces the decreasing water. There is a positive relationship between muscle tissue and the amount of water in the body. In addition to muscle tissue, 92 percent of blood, 22 percent of bones, and 75 percent of the brain are water. As you can see, water is the indispensable liquid of our lives!
WHY SHOULD WE DRINK WATER?
-In the protection of organs and tissues.
-For the active functioning of the intestines, fiber intake, physical activity and water intake are three important indispensable rules. In other words, water is responsible for preventing constipation.
-It is responsible for making minerals and other components absorbable by the body.
-It balances body temperature.
-It provides joint lubrication.
-It reduces the risks of kidney and liver diseases by helping to remove toxins and carries oxygen and nutritional components to the cells.
-75-80% of the water we drink is used by the brain. Adequate water intake ensures proper brain functions. In this way, headache, forgetfulness, distraction and depression are prevented.
-Lactic acid accumulated in the muscle after exercising causes muscle pain. Water consumption has an important place in relieving these pains.
-It enables the body to digest food and remove waste substances from the body. Thus, it supports the body's working speed. It indirectly helps in weight loss.
WHEN SHOULD WE DRINK WATER?
-15 of meals. Water consumed 10 minutes or 30 minutes ago accelerates your metabolism. It prevents you from consuming too much food at meal by creating volume in your stomach. When water is consumed with the meal, it provides less nutrients to the stomach. n is taken. Some of you may say, 'Oh, that's great, eating less, fewer calories.' However, this is not exactly the case. ;) If you have a habit of drinking water during meals, yes, you can continue this. However, if you do not have such a habit, you should be careful not to consume water during meals. Because the capacity your stomach can take with liquid in one meal is certain. On days when you cannot drink water, the desire to fill the remaining portion with food occurs and more food is consumed. This means more food, which means more calories!
-At the same time, consuming water 30 minutes before meals helps people with gastritis, dumping syndrome, heartburn, ulcers, colitis, indigestion or gas problems to digest the foods they consume during meals. It is effective.
-Drinking water approximately 2 hours after meals prevents dehydration caused by the breakdown of nutrients. That is the moment when you think, 'Am I hungry?' and confuse your hunger with your thirst. And the real danger is that you turn to sweets and snacks! Therefore, first of all, make sure that you drink enough water and prevent unnecessary energy intake!
-As a result of excessive fluid loss in the body, the fluidity of the blood decreases. This condition can cause heart attack and stroke. Drinking a few glasses of water before going to bed will increase the fluidity of the blood and thus reduce the risk of heart attack.
-After a long sleep, a glass of warm water in the morning says good morning to your organs and wakes them up. This will revitalize your metabolism and indirectly help you control your weight!
HOW MUCH WATER SHOULD WE DRINK?
Actually, 'How much water should we drink?' is a question that does not have a clear answer. Because the answer may vary depending on whether you exercise, whether you have health problems such as fever/diarrhea/vomiting, whether you are pregnant or breastfeeding, your gender and age group.
According to the recommendation of the Institute of Medicine, men should consume 3.0 liters of water per day. , women should drink 2.2 liters of water. During the summer months, losses increase visibly and most of us turn to drinking water. However, contrary to what we think, our body's need for water does not decrease as sweating decreases during the winter months. Our body needs water every day My house is valid. You should consume enough water before your body sends you the thirst signal.
Caffeinated drinks such as coffee, tea and cola, and alcoholic beverages are diuretic liquids. They cause more water to be excreted than they give out. They reduce body fluid. Therefore, if such liquids are consumed, the amount of water drunk should be increased.
HOW SHOULD WE DRINK WATER?
The effects of drinking cold water and hot water on our body are different. How Does? Cold water increases your metabolic rate slightly. Warm water helps prevent constipation by speeding up your bowel movements. You may have thought, 'If cold water speeds up my metabolism, it will also help me lose weight.' But you should also hear what I have to say. Another difference between cold water and hot water is the speed at which they leave the stomach. Cold water leaves the stomach within 20 minutes, hot water within 80 minutes. So yes, cold water speeds up your metabolism a little, but hot water provides a feeling of satiety! In order to get the most out of the water you drink, my suggestion to you is to drink it warm, slowly and sitting down!
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