HOW MUCH WATER SHOULD WE DRINK
Water is one of the MACRO NUTRIENTS needed by our body: How much water should you drink every day? Water is essential for good health.How much water is needed varies from person to person.But before that we must first know the health benefits of water.
Health benefits of water Water is our body's principal chemical component and makes up about 60 percent of our body weight. We all depend on water to survive. Every cell, tissue and organ in our body needs water to work properly. FUNCTIONS OF WATER: 1)Helps in getting rid of wastes through urination, perspiration and bowel movements 2)Keeps our temperature normal 3)Our joints becomes lubricated. 4)Protects sensitive tissues
WHAT IS DEHYDRATION? It is a condition that occurs when we don't have enough water in our body to carry out normal functions. Even if there is mild dehydration we will feel tired.Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content.
How much water do you need? a)About 15.5 cups (3.7 liters) of fluids for men b)About 11.5 cups (2.7 liters) of fluids a day for women Here fluid does not mean only water.It means all types of liquid that we take throughout the day. About 20 percent of daily fluid intake usually comes from food and the rest from drinks. Drink eight 8-10 glasses of water per day.
How do we know that we are Staying safely hydrated Our fluid intake is probably adequate if: a)We do not feel thirsty usually. b)Our urine is colorless or light yellow PLEASE DO NOT FORGET TO;- 1)Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal. 2)Drink water before, during and after exercise. 3)Drink water if you are feeling hungry. We usually confuse thirst with hunger.
How Water Boosts Metabolism? “Water is involved in every type of cellular process in our body, so when we are dehydrated, they do not run efficiently and that includes our metabolism.It is just like like our car: if our car has enough oil and gas, it will run more efficiently. It is the same with our body.
Hungry or Thirsty? How Water Helps a Diet It is very difficult for the body to tell the difference between hunger and thirst. So when we walk for quite sometime and feel hungry we should try to drink a glass of water instead of having some fast food. Research has also shown that drinking a glass of water right before a meal helps you to feel more full and eat less. Hydration Has a Major Effect on Energy Levels and Brain Function Our brain is strongly influenced by hydration status.Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance. Drinking Water May Help to Prevent and Treat Headaches Sometimes Dehydration can lead to headaches and migraines in some individuals Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated. Usually when we fast we have headaches after some times. It is actually dehydration. Drinking More Water May Help Relieve Constipation Constipation is a common problem, characterized by infrequent bowel movements and difficulty in passing stool. Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water. Drinking Water May Help Treat Kidney Stones The most common form of urinary problem is kidney stones. If we take more fluids it increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps. Water may also help prevent the initial formation of stones,
So Increased water intake appears to decrease the risk of kidney stone formation. Water Helps Prevent Hangovers Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers. Drinking More Water Can Help With Weight Loss Drinking plenty of water can help you lose weight This is due to the fact that water can increase satiety and boost your metabolic rate. This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day. The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.