The human body comprises around 70 % water. Unfortunately, many of us aren’t getting enough to drink, especially older adults. How much water should you drink a day?
As per research, an average man should ideally intake 3.7 litres of water during the day, whereas it’s 2.7 litres for a woman. This number is not the hard-line and can change depending on climate, health status and level of physical activity. While the ideal amount of water can help you in digestion, respiration, functioning of heart, kidneys, etc. Excess amount of water intake can drain your body of the energy as it keeps processing the excess water leading to the removal of minerals followed by frequent bathroom visits.
Let’s try to debunk/educate ourselves more about water, its benefits and how can we make it a preferred choice of beverage on a routine basis.
Should I start my day with water?
The short answer is yes! Starting your day with water helps your body kick start the process of removing toxins and revitalizing body systems. While we sleep, our body continues to function and perform all the work in the back end, so starting your day with 1-2 glasses of water helps your body rehydrate and get started!
Now, we have all heard or tried the “wake up to the freshness of lemon…ginger…honey in your warm water” routine. However, it’s necessary to understand that it’s not for everybody as the acids or enzymes of such food items can mess up your gut acid balance leading to heartburn and nausea.
Can I supplement my water intake with fruits?
This is slightly unrealistic as we would need a lot of fruits to compensate for the water requirement….after all, our bodies are approximately 60% water.
But on a serious note, we don’t think one should let fruits do the work of water because:
- The natural sugars of fruits can trigger other issues in the body
- The acids of fruits can flip the acid balance
- Lastly, you will need tones of fruits to make up for the water
Instead, have fruits in moderation, enjoy the unsweetened teas to uplift your senses, such as chamomile, lavender, and jasmine or channel your inner creativity by adding frozen fruits and berries to your water.
Including fruits and vegetables with high water content, such as zucchini, peppers, tomatoes, watermelons, strawberries, etc., can help you suffice hunger pangs while keeping you hydrated and glowing from within. Of course, you can always play around and balance the percentages of water you intake via food and through regular non-carbonated water.
Water after sweets/desserts?
Though the urge to drink water after sweets is intense, but it’s not always a great idea. For instance, having water just after having a dessert will give you a bigger glucose spike than chasing that dessert with another one, without the water. The science is simple, gulping water after that decadent dessert helps to digest or dilute it quickly, making it easier for absorption which can cause a sugar high, followed by a sweet crash low. So, make sure to get your dose of water before you devour those sweet cravings!
Can water curb my appetite?
Yes, water makes you feel full and not overeat, especially if you drink it before meals. Research shows that people intake comparatively fewer calories than those who overeat to satiate hunger. Having water post meals further helps in digestion and eases stomach overloading.
Does water intake improve skin?
Water can aid hydration and better blood circulation, but skin health also depends upon nutrition and lifestyle. An informed skincare routine, healthy food habits, and an active lifestyle can help improve skin quality from outside and within.
Water is a great way to avoid dehydration and cleanse your body, which helps in various functioning systems. It washes away a lot of health-related issues by easing up the loading on your body and aiding a better blood circulation system.
It’s time we become cognitive of the benefits of water and let ourselves soak in its goodness. So, when in doubt, remember to sip on water and let the rhythm of the water set your soul free!
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