To stay hydrated and healthy, drinking water is crucial. The Institute of Medicine advises women (aged 19–50) to drink 2.7 liters (91 oz) of water per day and males (aged 19–50) to drink 3.7 liters (125 oz) per day, although individual demands, such as sex and lifestyle, differ.
Reaching that goal can be difficult, but you can improve your daily fluid intake by drinking more water throughout the day and finding other sources of hydration. See information abou how to drink water in this Wsulawreview‘s post.
Advantages of water consumption
It’s critical to drink enough water each day for your health. By staying hydrated, you can avoid being dehydrated, a condition that can impair your memory, alter your mood, cause your body to overheat, and result in constipation and kidney stones.
When used in place of calorie-containing beverages like sweet tea or ordinary soda, water can assist with weight management and calorie restriction.
- Hold the temperature steady.
- Cushion and lubricate joints.
- Your spinal cord and other delicate structures need to be protected.
- Utilize bowel motions, sweating, and urination to eliminate waste.
- During warmer weather.
- More active physically.
- Becoming feverish.
- Experiencing nausea or vomiting.
Best Times to Drink Water
1. Drink one to two cups of water as soon as you wake up.
Drink one to two cups of water before reaching for the coffee rather than doing so with foggy eyes. According to Krieger, if you don’t drink anything while you’re sleeping, you wake up already dehydrated. Having water right away can help you return to normal.
If you take your medication in the morning, this may also be helpful. Go get your coffee then, I say. The good news is that it counts as fluid as well. Additionally, despite being a caffeinated beverage, which has a tendency to cause dehydration, moderate doses of coffee did not cause dehydration in a prior small research involving 50 males. (However, coffee should not be used in place of water.)
2. A Glass of Water Before a Meal May Help You Control Your Hunger
According to Melissa Mitri, RDN, owner of Melissa Mitri Nutrition LLC in Milford, Connecticut, water may be helpful in managing weight. She advises that drinking a cup of water before a meal will make you feel more satisfied and help you avoid overeating.
In fact, a tiny study indicated that drinking water prior to a meal encouraged both men and women to eat less and report feeling just as pleased as those who didn’t. In the journal Clinical Nutrition Research in October 2018, researchers reported their findings.
Ice may also make it taste better. In a small study on men published in the European Journal of Nutrition in January 2019, researchers discovered that those who drank two cups of iced water at a temperature of 35 degrees F consumed less food than those who drank warm or hot water because the cold temperature slows digestion and may help curb hunger.
3. Drink some water after a meal to help you digest it.
According to Mitri, drinking water with food promotes digestion. When eating high-fiber foods, it’s extremely vital to drink water. According to her, fiber passes through your digestive system and absorbs water, assisting in the formation of stools and fostering regularity. So make sure to drink water along with the plant-based things you’re putting on your plate (which you should do!).
4. If You Have a Mid-Afternoon Low, Drink Water Rather Than Coffee
The midafternoon dip, a loss of energy that typically occurs about 3 p.m., is widespread. To get past the afternoon slump, many people turn to coffee, but Mitri warns that this beverage can interfere with your sleep. Previous studies have demonstrated that caffeine consumption even six hours before bedtime interferes with sleep quality when compared to a placebo.
Similar unfavorable outcomes can result from reaching for a sugary food, such as an energy collapse following a rise. Instead of relying on these ineffective fixes, deal with the underlying issue, which may be dehydration.
According to a review that appeared in Nutrients in January 2019, dehydration can also result in irritability, aggressiveness, confusion, and sadness in addition to exhaustion. So, drinking water on a regular basis helps ensure that your energy and mood stay stable.
5. If you have a headache, drink water.
According to the National Headache Foundation, a headache may be a sign of dehydration. Additionally, it can cause migraine attacks. According to an experiment conducted on adult women in July 2020 and published in the Journal of Clinical Neuroscience, drinking more water may assist those with migraines experience a reduction in their severity, frequency, and duration.
6. Make Smart Water Choices Before, During, and After Exercise
According to Krieger, hydration should start a day or two before workout. In an effort to hydrate yourself, you shouldn’t drink a lot of water just before a workout; doing so would probably cause uncomfortable sloshing and bloating as you exercise.
Make sure you’re drinking plenty of water in the days before a workout, especially if it’s going to be strenuous or sweaty. In fact, according to the Cleveland Clinic in Ohio, you should concentrate on a hydration plan beginning the week before an endurance race because a study published in Sports Medicine in November 2019 found that entering the race even slightly dehydrated can impair performance.
Drink a cup of water approximately 30 minutes before activity and sip it as you go for moderate activities (such jogging outside, a speed walk in the morning, or jumping on a recumbent bike), suggests Mitri. After your workout is over, make sure you drink enough of water to replenish the fluids you lost via sweat.
7. Drink a few glasses of water before going to bed
Drinking a cup or two of water before bed will cause you to wake up in the middle of the night to use the restroom, which will keep you from sleeping. However, feel free to leave a glass of water by your bedside at night in case you become dehydrated. According to Krieger, keeping H20 close by can be useful. One common adverse effect for many individuals taking medicine is dry mouth.
Best Ways to Drink More Water
- Taste it: Fruit can be added to water. Oranges, limes, and lemons have a proven track record. Herbs, strawberries, cucumber, and watermelon are also delectable choices.
- Make a routine out of it Every time you wash your teeth, have a meal, or go to the bathroom, drink a glass of water.
- Eat it. Melon, cucumbers, lettuce, celery, and many other fruits and vegetables are high in water.
- Follow it. Purchase a cutting-edge bottle that communicates with your smartphone and keeps track of how much you consume. Alternately, set an alarm to serve as a reminder and log your intake on your calendar.
- Encourage a friend. Start a friendly competition with a buddy or your children to see who can achieve their drinking target the most frequently.
- Take it away now. Getting enough water when you’re on the run might be difficult. Before leaving for work, fill up your water bottle, and take it with you.
- Change up your beverages. Try substituting water for soda or juice if you are unable to entirely stop drinking them. Switch from water to soda or juice when each glass of water is finished, and vice versa.
Expert Advice on Creating a Water Habit
Be aware of how many water bottles you should consume. Counting cups, milliliters, or ounces might be difficult. Krieger suggests telling oneself you’re going to drink X number of bottles as a less complicated tracking technique. For illustration: Your 500 milliliter (ml) Swell bottle needs to be filled four times. Alternately, you’ll down four Dasani bottles.
Make water more interesting to drink. Many people lack a taste for water, claims Krieger. There’s nothing wrong with that, but in order to actually drink more, you’ll need to put in the effort to figure out how you prefer it. Perhaps that is at room temperature or contains ice. either filtered or tapped. or with orange slices.
Keep water close to your bed. According to Mitri, this is essential for both maintaining fluid balance and establishing the habit because it acts as a visual cue to begin drinking. And rather than having to play catch-up later, she adds, “if you start with water, it makes it simpler to retain that habit throughout the day.”
Take on a test. Both breaking and forming new habits can be challenging. To hold yourself accountable, take on a hydration challenge like ABC News chief medical correspondent Jennifer Ashton, MD, did for her book The Self-Care Solution. You can get guidance through your “self-watering” procedure using amusing apps like Plant Nanny. Try Madefor instead, which aims to create the cognitive connections that make actions that are beneficial for you—like drinking water—automatic.
What is the best way to drink water?
Instead of gulping a glass of water, enjoy it by drinking sip-by-sip.
What temperature water is best for you?
Either room temperature or tepid (lukewarm) water. “Please avoid icy cold water,” she mentioned.
How much water should you drink a day?
It’s common knowledge that people should consume eight glasses of water each day. That may not be totally accurate, as the amount of water that a person needs to consume can change depending on their age, degree of activity, and other factors.
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