“How much water should we drink per day? How to drink it correctly?” or “When is the best times for drinking water?” These are the frequently asked questions with no easy answers. For years that many researches and studies have given different recommendations about drinking water. Our body really needs water to keep it hydrate and perform the functions of various body organs. Lack of water can lead to dehydration and many health problems. Here are the six way to drink water at the right time and effectively.
How to drink water at the best time and effectively?
How much water should we drink per day?
Our body is composed of 60% water. These fluids perform the function of digestion, absorption, circulation, creation of saliva, transportation of nutrients, maintenance of body temperature and also boost the immune system…etc. According to The Institute of Medicine, an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
And what about drinking water 8 glasses per day? There is nothing different from the Institute of Medicine recommendations. 8 glasses of water is about 1,9 liter. Still, there is no evidence that we really need to drink 8 glasses of water per day. It depends on your size and weight, and also on your activity level and where you live. It seems difficult to drink 8 glasses of water per day. Here are some tips enable you to drink 8 glasses of water at the right time and effectively:
Two glasses of water in the morning after you wake up
It helps activate your internal organs and flush the digestive system. It is a good habit to water the organs in the morning since it can help them to perform the functions properly. Especially, water can clean your small intestine and colon and normalize the pH throughout your entire gastrointestinal tract. A balanced pH can help reduce the number of bad bacteria, pathogens, viruses, and fungi that create all kinds of nasty digestive issues. In addition, water can help detoxify toxins and bad chemical substance from your body very well.
One glass of water 30 minutes before each meal
This can help with digestion! Drinking water before or during a meal actually aids digestion. Water and other liquids help break down food so that your body can absorb the nutrients. Water also softens stool, which helps prevent constipation. Moreover, other good ways to promote good digestion are eating fruits and vegetable, maintain a healthy weight and include physical activity in your daily routine.
One glass of water before or with snacks
Water helps you feel full and not hungry. Many times when we think we are hungry because our body is sending out the message we need something, we get the signals crossed and miss the cut it is time to fill our tank with water. Thus, a glass of water can help. When your stomach is filled up with water, this process stimulates your brain and let you need no more foods.
Two glass of water before your workout
When you exercise you lose water through sweat. This is water that needs to be adequately replaced for you to maintain optimal health. According to the American College of Sports Medicine, you should start drinking fluids about 2 hours before you exercise. This hydrates you and also allows your body to excrete unneeded water. During your workout, you will feel thirsty and your mouth becomes dry. Other symptoms are heart palpitation, muscle cramp, and nausea also telling you are dehydrated. But if you are extremely dehydrated, you may feel confused and weak due to improper blood circulation to the brain and your other organs. When you are sweating, your body will also lose some electrolytes such as sodium and potassium. You can have sports drink in addition to your drinking water. Never forget to drink water after doing sports or exercise, it can help you complete the lost water. It is really important to stay hydrated before, during and after your workout.
One glass of water before taking bath or shower
A glass of water before taking bath or shower helps lower your blood pressure. Drinking water helps warm your body from the inside, resulting in the same type of circulatory system dilation that occurs on the skin’s surface. Water also dilute the sodium level in your circulatory system. Sodium is known as salt which plays an important role in increasing your blood pressure. This means that when you have dehydrated the concentration of sodium in your circulation is high which can lead to high blood pressure. So the best way is keeping your body hydrated. To maintain your blood pressure you also need to reduce the consumption of salt in your diet.
One glass of water before going to bed
The researchers proved that a glass of water before going to bed can help reduce the risk of strokes and heart attack. As mentioned above, water can help dilute the sodium level in your circulatory system and this prevents you from suffering from high blood pressure which was known as Hypertension. Hypertension is a long term medical condition in which the blood pressure in the arteries is persistently elevated. Long-term high blood pressure; however, is a major risk factor for coronary artery disease, stroke, heart failure, peripheral vascular disease, vision loss, and chronic kidney disease. Therefore, it is very useful to add one glass of water into your sleep routine.
How to drink water at the best time and effectively?
According to Mayo Foundation for Medical Education and Research, the many major functions water in the body. Water regulates body temperature, lubricants joints, carries nutrients and oxygen to cells, protects body organs and tissues, helps dissolve minerals and other nutrients to make them accessible to the body, lessens the burden on the kidneys and liver by flushing out waste products, helps prevent constipation and also moistens tissues such as those in the mouth, eyes and nose. These are the reasons why water is really important to our body.
- How much water should we drink per day?
- Two glasses of water in the morning after you wake up
- One glass of water 30 minutes before each meal
- One glass of water before or with snacks
- Two glass of water before your workout
- One glass of water before taking bath or shower
- One glass of water before going to bed