Water has a dominant role in the metabolism and function of the cell membrane by regulating our body temperature (sweating is a good example), helping the digestion and breakdown of food, serving the oxygenation of our whole body, lubricating our joints, keeping our mucous membranes moist (lungs, digestive tissues), helping our brain to create hormones and neurotransmitters, transporting
nutrients and more. Both in summer and in winter our need for hydration remains the same.
In a state of prolonged lack of water or dehydration we may feel lethargic, have a headache, have a
greater feeling of hunger (but essentially be thirsty), have dry skin, chapped lips or even constipation.
How much water do I need?
The “golden rule” for how much water you need to consume is 8-10 glasses / day. The fact that we are all so different from each other, gives a better guideline which can start with 10 glasses / day and then adjust depending on your activity level, climate, digestion etc
You will need to consume more fluids than someone who exercises and sweats a lot, those who eat foods that are not high in water or someone who is on a high fiber diet. A simple way to diagnose dehydration is the color of the urine. Ideally it should be light yellow / clear – clear. If it is dark yellow more water will need to be consumed.
Foods that contain enough water are:
• Cucumber
• Watermelon
• Lettuce etc.
Ways to remember to drink water
• Frequent alerts. Set reminders on your mobile phone that will help you consume it
throughout the day, until you get used to it. A simple push is all you need.
• Fruits and vegetables are rich in water, so eat plenty!
• A drink of carbonated mineral water with natural juice (mixture), will give you the feeling of a soft drink, with its beneficial ability to hydrate you.
• A drink of carbonated mineral water with natural juice (mixture), will give you the feeling of a soft drink, with its beneficial ability to hydrate you.
• Tea helps to hydrate the human body, as long as it is in reasonable doses. This is because tea contains caffeine, which causes fluid retention.
• A cold soup or a smoothie can positively contribute to your effort.
• Sour milk, milk or yogurt is a very good source of water.
• In a liter of water, you can add lemon juice, mint or other herbs that you love. So, you will have your own aromatic water. In fact, if it is cool, it will give you even more pleasure
• Do not forget to have a bottle of water with you. Seeing only the water, you will be thirsty. It is a technique that makes us think, without realizing it.
• Watch out for vulnerable groups (children, pregnant women, nursing mothers and the elderly). They should be hydrated.
• Even if you are not thirsty, drink water throughout the day.
• Make sure you drink water between meals and not during them.
• Always have a glass of water by your bed, as thirst visits many of us during thee night.
Would you like to learn more tips that will help your metabolism and improve your quality of life? Book a free appointment with me and we will discuss everything in detail.
