water

Water is a component of our cells, tissues and organs since their water content is:

10% – in fat

25% – in bones

95% – in brain

Water takes part in the bodily processes both at the cellular level (excretion of metabolic products from the intercellular space, conductivity of nutrients transported through the blood), and at the level of the body systems (saliva formation, excretory function).

Water is involved in the maintenance of:

  • acid-base balance,
  • body temperature,
  • metabolic processes,
  • respiration,
  • neurological processes.

Needless to say, if such an important substance enters the body in insufficient quantities, it will inevitably affect it.

WATER SHORTAGE

Insufficient water intake threatens the body with dehydration, which can even be chronic. Dehydration is a very real situation, which overtakes not only those who travel through the desert in conditions of heat and water shortage.

Dehydration is considered a decrease in the water content in the body by 2%. At the physical level, this can manifest as:

  • fatigue,
  • reduced concentration,
  • seeing spots,
  • inability to read fine print,
  • reduction in physical performance.

Sufficient water consumption is one of the most frequent recommendations a doctor will give you. Dehydration can lead to the following symptoms and diseases:

  • heartburn,
  • muscle pains and cramps,
  • constipation,
  • elevated cholesterol,
  • high blood pressure,
  • migraine,
  • colitis,
  • back pain.

Deficiency in body hydration also affects the skin and face color.

WATER DURING TRAINING AND WEIGHT LOSS

If you follow a diet, you need to monitor the amount of fluid consumed, since weakness while on a diet is more often a sign of dehydration, than of malnutrition.

At the beginning of a weight loss diet, there is usually a rapid weight loss of 1-2 kilograms, as they say “due to water”, which accumulates in the tissues. And this is quite true. As well as the fact that without loss of water, which is a part of adipose tissue, it is impossible to proceed to the process of reducing directly the fat cells themselves, as water takes an important part in the fats metabolism.

Many people try to limit the amount of water while dieting to avoid edema. In fact, our body perceives dehydration as a threat to life and tries to keep the fluid through accumulating it in the tissues. And we get the opposite result in the form of puffiness.

WATER DURING WEIGHT LOSS

Deficiency of water during exercise and sweating leads to a decrease in the volume of circulating blood, which results in:

  1. worsening of the oxygen transfer to muscle tissues,
  2. decline in strength,
  3. lower effectiveness of training.

*Therefore, it is very important to take a few sips of water regularly during the training.

DRINKING REGIME

Thirst is a body signal of the fact that dehydration has already come. For a good health, therefore, it is important to drink water regularly without waiting for intense thirst. Here is a good drinking schedule that you can use on a daily basis to improve your overall wellbeing:

  1. Start the day with a glass of water 30 minutes before breakfast;
  2. During the day, drink 250 ml of water, 20-30 minutes before each meal;
  3. Limit the amount of liquid during meals (drink only in case of thirst, in small sips and not more than 200 ml);
  4. Refrain from consuming drinks 30-40 minutes after a meal.

The average volume of fluid consumed per day is about 2 liters.

DRINKING REGIME

It is recommended to consume to main part of water in the first part of the day (before 2-3 PM). After 6-7 PM, better drink no more than 0.5 liters of water. Tea and coffee are not considered as a liquid, since caffeinated beverages remove liquid from the body. Products that contain fluid, yet are not perceived by our body as water, include:

  • juices,
  • sweet drinks,
  • milk,
  • yogurt,
  • soup.

Our body perceives all these as food, so you should not include them in the volume of water consumed per day.

If you consume a lot of coffee and tea, or during the heat, in the stuffiness, and with physical activity, you should increase the amount of water consumed.

WHY IS IT BETTER NOT TO DRINK WHILE EATING

This recommendation has several reasons:

1. From banal stretching of the stomach

2. To a decrease in the effectiveness of digestive processes when food is mixed with liquid

You will have to spend more energy for digestion. In addition, the percentage of the nutrients assimilation from food will decrease. Drinking water with meals can also lead to:

  • decreased energy levels after meals,
  • drowsiness,
  • heaviness in the abdomen,
  • bloating.

The recommendation refers more to large meals, such as lunch and dinner, when the food serving is about 300 grams. The recommendation aims to stop you from washing your dinner down with a huge glass of Coca-Cola or juice. Many people find it difficult not to have tea or coffee with breakfast. This is understandable – it is difficult to change a long-term habit. Well, start with lunch and dinner at least.

As for small snacks (dried fruits with tea, etc.), tea or coffee with food is acceptable in such cases. Of course, from the point of view of providing ideal metabolic processes, you better avoid these as well, and drink liquids separately from food.

DO WE NEED TO DRINK WATER 20 MINUTES BEFORE A SMALL SNACK

It is desirable that you do so. It will make it easier for you to get the required daily amount of water.

As you can see, it is not so difficult to observe the drinking regime, even in the cold season, if you consciously approach the issue and follow our simple recommendations. Drinking regime is a simple and effective way to qualitatively improve your health condition and appearance.

WATER BEFORE SNACK