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?
Cold
When most of us are asked to make a wish, there is no doubt that a healthy, happy life is among our wishes. However, although we want a healthy life so much, we seem to be pushing this healthy life with our own hands in the fast-paced life. In my previous article, I shared with you the essential foods that will improve our health so that we can eat more consciously in the fast-paced life. In this article, I would like to share with you the foods and drinks that we should think twice before consuming. Have a good read..
Hamburger and Fried Foods: If you are out and about with your friends, it is not surprising to find yourself in a fast-food restaurant with a hamburger in your hand at the end of the day. Actually, if you look at it, if you don't count the sauces and fried meats in the bread, you won't be eating anything bad. I can almost hear the sentence, 'Oh, what did you do? Do you have any hamburger left?' Therefore, I have to tell you that it is not the hamburger that is wrong, but the way it is made. Foods cooked directly over fire, fried or roasted foods are the foods with the highest carcinogenic effect, so by choosing the grilled version of your meatballs or chicken between your hamburger buns, consuming the french fries next to it as a tasting, and consuming ayran instead of carbonated drinks, you will not give up on both your social relations and your health. . The acrylamide substance formed in frying oils has a carcinogenic effect and makes foods harmful to health.
Ready-made Soups: With the change in living conditions, home-made meals are gradually replaced by ready-made meals. leaves it to food. Homemade soups, which we like to consume regardless of summer or winter, are gradually being replaced by ready-made soups. Well, it's time What is the secret of instant soups, which are the favorite of individuals with limited tastes and those who are fond of taste? At this point I need to tell you about one thing. Maybe you've heard of it, maybe you haven't. The name of this substance is 'MSG', that is, monosodium glutamate, recently known as E621. This substance is found in almost all ready-made foods. And it makes you say the sentence 'the taste remains on my palate'. At the same time, while saying this sentence, it tires your liver from inside and causes fatty liver.
Instant Noodle: Instant noodle consumption is spreading day by day and threatens our health day by day. The probability of doing so increases. I can almost hear you asking, "Is the situation that dire?" Unfortunately, yes. A study published in the Journal of Nutrition in 2014 showed that noodles increase the risk of cardiometabolic syndrome, which can cause cardiovascular diseases. At the same time, if you look at the ingredients of instant noodles, you will immediately notice that the sodium content is high. This high sodium content causes many diseases such as hypertension, heart disease and kidney disease. In addition to its high sodium content, it contains substances such as thickeners, moisturizers, colorants, stabilizers, emulsifiers and flour improvers.
Processed Meats: Sausage, bacon, ham. It has been announced by the World Health Organization (WHO) that processed meats such as meat cause cancer. Consuming 50 grams of processed meat per day increases the risk of colon cancer by 18%. According to Cancer Research UK, the risk of colon cancer caused by processed meat is 21%.
Fizzy Soft Drinks: Corn syrup is generally used in the production of carbonated soft drinks. The corn syrup it contains causes an increase in the fat particles we call triglycerides. This situation increases the risk of heart and diabetes diseases. In the research conducted by Harvard University with approximately 52,000 nurses, the years 1991-1995 and 1995-1999 were compared. In this study, it was observed that the body mass index increased with the increase in soft drink consumption.
The effects of drinking water and hot water on our body are different. How? Is it dead? 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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