Nutrition

The 7 best times to drink water

Boost your mood, improve your weight, and sharpen your focus by knowing when and how much to hydrate.

If one of your goals is to drink more water, you’re on your way to a healthier body. Every cell in our body needs water. Water is essential for the proper functioning of your digestion, heart, lungs and brain.

There are many recommendations on how much water to drink. It also depends on your activity level, whether you’re outside in hot weather, or if you’re pregnant, nursing, or sick. So many factors that force you to hydrate yourself more. But this is what soil can be based on to optimize its water intake during the day.

1. When you wake up, drink a cup or two of water

Rather than reaching for the coffee with wide eyes, drink one to two cups of water first. Because you don’t drink in your sleep. So you wake up already dehydrated.

By drinking water when you wake up, you can get back to your base level. It can also help if you take medication in the morning. So, yeah, go get your coffee. The good news is that it also counts as cash. Although it is a caffeinated drink, which tends to be dehydrating, moderate amounts of coffee are not dehydrating. However, coffee does not replace water.

2. To regulate hunger, a glass of water before a meal can help

Water can play a role in weight management. Drinking a cup of water before a meal can help you feel fuller and prevent overeating. In fact, one small study found that drinking water before a meal helped both men and women eat less and feel as satisfied as a group that didn’t drink water before.

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It is also possible that the water is better if it is ice cold. A small study of men published in the European Journal of Nutrition in January 2019 showed that participants who drank two cups of ice cold water ate less food than groups who drank hot or lukewarm water. Because the cold temperature slows down digestion and can contribute to reducing the appetite.

3. Have a glass of water to help you digest a meal

Drinking water with food aids digestion. It is especially important to drink water along with fiber-rich foods. Fiber moves through the digestive system and absorbs water. This helps to form stools and promotes regularity. So if you fill your plate with plant-based foods (as you should!), drink water too.

4. Instead of reaching for coffee to fight off a mid-afternoon rush, drink some water.

It is common to experience the afternoon low, a drop in energy that occurs around 3 p.m. This decline forces many people to fetch coffee to power their machine until the end of the day.

But this choice of drink can keep you awake. Even consuming caffeine six hours before bed disrupted sleep compared to a placebo, study finds. Consuming a sugary snack can have equally undesirable effects, namely a drop in energy after a peak.

Instead of turning to these imperfect solutions, we must address the root cause, which may be dehydration. A study published in Nutrients in January 2019 notes that in addition to fatigue, dehydration can cause anger, hostility, confusion and depression. So, making water a daily habit can help ensure your energy and mood stay stable.

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5. Drink water when you have a headache

A headache can be a symptom of dehydration. Moreover, it can also trigger migraine attacks. For those who suffer from migraines, increasing water intake may help decrease migraine severity, frequency and duration, suggests a July 2020 trial in adult women published in the Journal of Clinical Neuroscience.

6. Hydrate smartly before, during and after exercise

Hydration begins a day or two before exercise. There’s no point in loading up on water before a workout in hopes of hydrating yourself. This will likely only lead to uncomfortable bloating as you move.

Be sure to drink water regularly in the days leading up to training. Especially if you’re sweaty. You should focus on a hydration strategy the week before a big effort.

For moderate workouts (like a jog outside, a brisk morning walk, a jump on a recumbent bike), drink a cup of water about 30 minutes before and sip during exercise. Then make sure you’re well hydrated after your workout to replace what you’ve lost through sweat.

7. Take a sip or two of water before bed

Don’t drink a cup or two of water before bed. You will have to get up in the middle of the night to go to the bathroom, and it will disturb your sleep. However, bring a glass of water to your bedside in the evening, in case you feel thirsty. For many patients undergoing treatment, one of the most common side effects is dry mouth. It can therefore be useful to keep water nearby.

[HighProtein-Foods.com]

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