Water: Promoting better health through hydration!
Who doesn’t want to be healthy, look fresh and feel energized!?
Our bodies need water to function, whether for maintaining body temperature, absorbing nutrients, eliminating waste and toxins, and ensuring proper skin hydration. In addition, water optimizes brain function, facilitates digestion and bowel movements and creates a sensation of satiety and fullness, which is essential to maintain a healthy weight.
According to new study at the University of Illinois at Urbana-Champaign on 18311 men and women who took part in a National Health and Nutrition Examination Survey (NHANES), just increasing by 1% their daily plain water intake, the difference was notable: The volunteers had an intake of 8.58 calories less, 0.74g less sugar, 9.8mg less sodium, and 0.88g less cholesterol.
That might not sound like a major variation, but can definitely make an impact on your diet right away and your health on the long run.
How much should we drink?
Most people don’t feel thirsty until their mouths are dry, which means that they are already dehydrated and may feel a decrease in energy.Authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2.0 and 2.7 liters (8 to 11 cups) of water a day for women, and 2.5 to 3.7 liters (10 to 15 cups) a day for men. This includes water from all sources, not just beverages. We get about a 0.5-1liters from food and the water our body makes. So this translates into a recommendation for women to drink 6 to 8 cups of water a day and men 9 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures.
Tips to stay hydrated:
- Start your day with a glass of room-temperature water.
- Don’t wait until mealtimes to increase your consumption. In fact, you don’t want to drink water with your meals as it dilutes your digestive juices and makes you feel full, and then increase the chance of snacking in between meals.
- Be sure to keep a glass nearby at your desk, on the coffee table: When water is in front of you, chances are good you will start drinking a lot more of it.
- Opt for caffeine free-herbal tea rather than coffee or tea (although has less caffeine than coffee), which can dehydrate you.
- Make sure to consume 5 portions of fruits and vegetables a day to keep you hydrated and give you the essential nutrients.
- Drink water at room temperature, since drinking cold water slows down digestion and may decrease nutrient absorption..
When it comes to bottled water, it’s important to ensure that bottles don’t contain Bisphenol A (BPA), which is considered to have estrogenic effects on the body and contribute to weight gain, greater risk of hormonal imbalance and may lead to diabetes in predisposed patients according to anew study published end of last year (Int J Environ Res Public Health. 2016 Oct; 13(10): 989).