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THE IMPORTANCE OF HYDRATION

 Columnist Nozaina: Staying hydrated is the best thing you can do for your overall well-being. Enough water intake prevents constipation and headaches and also supports physical performance. The human body contains about 60 percent water. It is recommended that a person should drink at least 8 glasses of water daily. There are many benefits of drinking

 Columnist Nozaina: Staying hydrated is the best thing you can do for your overall well-being. Enough water intake prevents constipation and headaches and also supports physical performance. The human body contains about 60 percent water. It is recommended that a person should drink at least 8 glasses of water daily. There are many benefits of drinking plenty of water. It helps to maximize physical performance. Dehydration can upset physical performance. Hydration is important during high heat and intense exercise. The loss of even 2% water content of the body impairs physical performance. Athletes lose at least 6-10% of their body’s water through sweat. This can decrease motivation, increase fatigue, and change body temperature. It also makes exercise more difficult, both mentally and physically. Optimal hydrations decrease the oxidative stress that happens during high-intensity exercise. Staying hydrated during intense exercise helps you to perform at your absolute best.

Water significantly affects brain function and energy levels. The brain is highly influenced by hydration status. Several studies reveal that even mild dehydration can impair several aspects of brain function.  In a young women study, researchers found that loss of 1.4% fluid after exercise impaired both concentration and mood. It also increases the incidence of headaches. A similar study was performed in young men and found that fluid loss of 1.6% was damaging to working memory and increased fatigue and anxiety. Numerous other studies have shown that even mild dehydration can impair memory, mood, and brain function.

Dehydration can trigger migraine and headache in some individuals. Research shows that headache is the most common symptom of dehydration. Some studies show that optimal water intake helps to relieve headaches in those people who experience frequent headaches. A study on 102 men found that drinking an additional 1.5 liters of water daily significantly improves migraine. Plus 47% of men who drank more water reported headache improvement. More research is needed to confirm these potential benefits.

Optimal hydration may help to get rid of constipation. Constipation is a common problem categorized by difficulty passing stool and infrequent bowel movements. Increased fluid intake is recommended as a part of treatment. Lower water intake is considered a risk factor for constipation in older and younger individuals. Adequate water intake helps to decrease constipation. Studies show that mineral water rich in sodium and magnesium improves bowel movement consistency and frequency in people with constipation.

Increased water intake helps to decrease the risk of kidney stone formation. Urinary stones are painful clumps of mineral crystals that form in the urinary system. According to limited evidence, water intake can help to prevent the recurrence of kidney stones.

Optimal water intake helps people lose weight because it boosts metabolic rate and increases satiety. Few studies have revealed that drinking plenty of water may promote weight loss by increasing metabolism, ultimately increasing the number of calories burned daily. A 2013 study of fifty young overweight women revealed that an additional 500 ml of water intake three times daily before a meal for at least eight weeks led to a substantial reduction in body fat and body weight compared to pre-study measurements. The timing of the water intake also matters a lot. Water consumption half an hour before meals is more effective. It makes you feel full so you consume fewer calories. In a study dieters who drank half a liter of water before a meal lost 44% more weight in 12 weeks as compared to those dieters who did not drink water before a meal. In short, even mild dehydration can affect you physically and mentally. Make sure to consume enough water daily, whether your goal is 1.5 liters or different. Optimal water intake is one of the best things you can do for your overall health. Every cell of the body needs water to work properly. Water prevents constipation, helps the digestive system, promotes good kidney function, flushes toxins from the body, helps to regulate body temperature, keeps muscles and joints lubricated, and supports younger-looking and healthier skin.

Whether you prefer infused, plain, or sparkling water, drink it daily.

You lose water through urine, perspiration, breathing, and bowel movements. You need to continually replace the body water supply by drinking beverages and eating food that contains water. Approximately twenty percent of daily liquid intake comes from food. Anyone can become dehydrated, but young children, infants, and people who exercise are at greater risk.  Even mild dehydration makes you feel tired. Older adults are also more likely to become dehydrated. As you age your body’s ability to conserve water decreases, your body fluid reserve becomes smaller, and your thirst sense becomes less acute. These issues are compounded by chronic illnesses such as dementia, diabetes, and the consumption of certain medications. Older adults also have mobility issues that limit their ability to take water. Drink water regularly with meals, when feeling thirsty, and throughout exercise to prevent dehydration. Increasing water intake seems easy, but it can take a lot of work to remember to drink up.

EASY TIPS TO DRINK MORE WATER

Here are some tips to drink more water.

  • You can add lemon, oranges, watermelon, cucumber, strawberries, herbs, and other fruits to your water to add flavor. Adding sliced vegetables, fruits, and herbs to water is a great way to add flavor without consuming extra sugars or sugar substitutes.
  • Tie it into a routine. Drink a glass of water then eat a meal.
  • Consume plenty of vegetables and fruits. Numerous fruits and vegetables have high water content such as celery, lettuce, cucumber, and melon. Set an alarm as a reminder.
  • Start a healthy competition with your friends, kids, or other family members to see who meets their goals. Fill your water bottle before you leave home and bring it along on your daily travels.
  • Make drinking water a habit by repeating drinking water behavior such as drinking water before meals and drinking water while watching TV.
  • Replace sports drinks, soda, and other sugary drinks with water.

 

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