Drink Up
A surprising solution to a myriad of health issues – low energy, owerweight, skin problems….
These are all quite common health complaints. So what is this silver bullet solution to these? While there is no such thing as a silver bullet, easy solution to your different health woes, this one actually comes pretty close and is deceptively simple – DRINK MORE WATER!
Can this really be? Drinking water is necessary for our survival but proper hydration really ensures optimal functioning of our body. We are made of 50-65% of water! It is not surprising then that water is a critical element for many of our bodily functions. It carries oxygen and nutrients to cells, it helps with metabolism of proteins and carbohydrates, it then ensures detoxification via urine, lubricates joints, regulates internal body temperature…and the list could go on. Most people live in a chronic state of dehydration not taking into account their active lifestyle, environment (hot, dry conditions), and the dehydrating nature of some of their beverages (hello alcohol).
So, how much water should we drink? A simple way to tell is by looking at the colour of your urine. A light-to-medium yellow (or straw colour or lighter) is what you want to aim for. If the colour is dark yellow, it usually means you’re not getting enough. The usual dietary guideline is for about 2 litres for an adult (more if you are a man) but it very much depends on your lifestyle and climate.
One easy way to test of all these claims is to challenge yourself to drink 8-10 glasses of water per day and see if you notice any difference after 2 weeks. You may need to start smaller and gradually increase your water intake. So, for example if you only drink 2 glasses of water throughout the day make it to 4, then 6 and then 8.
There are various hacks to increase your water intake and make it fun along the way (see for example this article for some ideas: https://lifehacker.com/how-to-trick-yourself-into-drinking-more-water-every-da-1678956552. An easy way is to make it a habit to start your day with 2 glasses of water upon waking. My preferred way is 2 glasses of warm-ish water with fresh lemon juice – hydration and alkalisation at the same time. This is a habit followed by many health and wellness practitioners, so why not try it yourself? I aim to drink 4 glasses of water by a lunchtime and then have another 4 in the afternoon.
Does it have to be all plain water? The answer is no but bear in mind that other liquids likely contain extra calories. I disregard sodas, which you shouldn’t drink period, but even fruit juices contain loads of extra sugar. One good alternative to plain water are the herbal, non-caffeinated teas. Bear in mind that caffeinated beverages (incl. coffee, black and green teas) are actually mildly diuretic, so some water intake is lost (but not to the extent that was once believed). However, they could definitely be part of your overall water intake as long as you are mindful of your overall caffeine intake. Keep also in mind that alcohol dehydrates you, so it is a good habbit is to limit its consumptionand to aim for a minimum one-to-one ratio with water.
It also matters what you eat. Particularly water rich foods include liquids (soups, smoothies, milk, etc.) but also fruit and vegetables. There are also other foods to consider that absorb water – like my favourite chia seeds. As they absorb 9-12 times their weight in water, they are an excellent source of food that will also provide longer lasting hydration benefits. It turns out our body might be actually able to absorb water in a form of a so called ’gel water’ or ‘structured water’ more easily than just plain liquid. Chai seeds soked in water or other liquid is a perfect example of such a ‘gel water’. See also this article: https://www.shape.com/healthy-eating/healthy-drinks/gel-water-new-health-drink-trend-better-hydration
In order to increase the benefits of hydration, you may also consider replenishing your electrolytes (lost when you sweat) by adding electrolytes into water (be aware of some sports drinks out there that contain a lot of added sugars – always read the labels!). A natural electrolyte rich drink is the coconut water.
I hope with this post I have managed to persuade you to pay a bit more attention to your hydration level. Try it for a couple of weeks and see if it makes a difference. You may be surprised with the results….
https://www.self.com/story/how-to-drink-more-water
https://www.thoughtco.com/how-much-of-your-body-is-water-609406
Hello! I am Magda and I work with people that are ready to transform their health and wellbeing. What are your health goals that you have not been able to reach? Read more about me and my services.
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