Rabu, 18 Oktober 2023

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Do you know that one way to stay healthy is to meet your daily fluid needs and drink water at the right times? Perhaps some of you often find it difficult to determine the right times for doing so. Here is a good schedule for drinking water.

A good schedule for drinking water

Everyone is aware that we need to drink at least 8 glasses of water per day, which is equivalent to two liters.

However, there are various opinions regarding how much water should be consumed daily. The Institute of Medicine's Food and Nutrition Board once stated that the average amount of water to be consumed is 2.6 liters for women and 3.7 liters for men.

Nevertheless, regardless of the specific amount of water to be consumed, the essential thing is to meet the body's fluid needs. Without sufficient water intake, dehydration can occur, which can disrupt our health. In addition, drinking water at the right times is important to maximize its effectiveness for the body. Here are the right times to drink water:

1. Drink one or two glasses in the morning after waking up

When we wake up, our bodies are dehydrated. Regardless of the amount of water you consumed the previous day, you need to "rehydrate" your body with fluids.

There are many benefits to drinking water in the morning. Drinking water on an empty stomach can increase the metabolic rate by up to 24 percent. It aids in digestion and helps flush toxins from the body. Additionally, since you haven't eaten or drunk anything overnight, the production of stomach acid increases, so drinking water in the morning can help reduce stomach acidity, making you more comfortable during breakfast.

2. Drink one glass half an hour before meals

Drinking water before meals may be particularly helpful for those on a diet. It is generally recommended to drink water thirty minutes before eating.

Drinking a glass of water before a meal can not only make you feel full more quickly but also help you control your food portions. This effect was demonstrated in a small study published in the Clinical Nutrition Research journal in 2018. It showed that non-obese participants who drank water consumed less food and felt just as full as those who did not drink water beforehand.

3. Drink one glass when feeling tired

Around 50% to 60% of your body weight consists of water. However, the body continually loses water through urine, sweat, and respiration. When you're dehydrated, you might feel more tired and weaker than usual.

Inadequate water intake can lead not only to fatigue but also to brain fog, difficulty focusing, memory problems, headaches, sleep issues, irritability, stress, and more. Therefore, when you start feeling tired, replenish the lost fluids by drinking water. Sufficient water intake helps you maintain energy.

4. Drink more before and after exercise

Drinking water before and after exercise is also important. When you exercise, your body temperature rises. To return it to an optimal level, your body sweats.

Sweating causes a loss of bodily fluids. Therefore, you should drink water after exercising to replace the lost fluids. Drinking water before exercise helps your body stay hydrated and prevents a decrease in body performance, strength, and aerobic and anaerobic capacity.

5. Drink water before bedtime

Drinking water before bedtime can help your body replenish the fluids lost throughout the day, especially if you drink warm water. This habit will keep you hydrated throughout the night and help your body eliminate unwanted toxins.

However, you should avoid drinking too much water at this time, especially if you go to bed right after. Drinking excess water may lead to interruptions in your sleep.

6. Drink more when you're sick

When you have a fever, your body produces more sweat, leading to a loss of fluids. The same happens if you have digestive issues with symptoms like vomiting or diarrhea. Make sure to drink more water than usual to prevent dehydration. Dehydration can worsen the symptoms of the illness you are experiencing.

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