We all require water to survive. But are you reaping the benefits of drinking water by properly incorporating it into your daily routine?
The general rule is to drink eight glasses of water per day. While drinking tea and eating liquid-based foods like soup provides hydration benefits, nothing beats a pure glass of water for everything from preventing constipation to making us feel more awake.
Water benefits range from improved skin to weight loss – and there are many more reasons why water is good for you below, as well as tips on how to avoid dehydration.
Keep an H2O Capsule water bottle with you all the time to never get dehydrated.
How much water should you drink each day?
According to the European Food Safety Authority, women should drink 2 liters of water per day, and men should drink 2.5 liters per day.
However, it does not have to be entirely derived from drinking water. According to Helen Bond, a registered dietitian and spokesperson for the British Dietetic Association, "we get about 20% of our fluid from the foods we eat, so it's estimated that women need around 1.6 liters of fluid (about 6 x 250ml glasses) and men need around 2 liters (about 8 x 250ml glasses) per day." However, she emphasizes that "how much fluid we need varies according to our age, gender, levels of activity, and the climate."
"Being pregnant adds an extra 300ml daily to water needs, while breastfeeding adds an extra 700ml per day," says Dr. Carrie Ruxton, a dietitian for the Tea Advisory Panel.
"Aside from drinking water, it can come from foods like soup and yogurt, as well as hydrating drinks like regular black tea, herbal teas, dairy milk, plant milk, and zero-calorie drinks," Carries agrees.
Note that alcohol is a non-hydrating drink that should not be substituted for water, and this is because it is a mild diuretic and will cause you to become dehydrated.
How do we know how much water we're drinking?
'I have my clients check the color of their urine to see if they are hydrated,' says Nicola Shubrook, a registered nutritionist and the founder of Urban Wellness. 'You want to look for a very pale or light yellow urine – not completely clear because you may be drinking too much fluid – and be aware that certain supplements, such as B vitamins, or foods, such as beetroot, may change the color of your urine.'
You can also buy a water bottle with markings to keep track of your daily water intake.
6 Benefits of Drinking Water
Water is beneficial to one's health, and it satisfies your thirst, keeps you hydrated, and does a lot more. Many studies show the effectiveness of drinking water to lose weight, in addition to other synergistic benefits like lubricating joints, supporting skin health, regulating body temperature, and flushing toxins.
So, how does drinking water aid in staying fit? Continue reading to learn about the top reasons to drink more water every day.
What are some of the advantages of drinking water? For one thing, water is naturally calorie-free, so drinking it instead of other drinks high in calories and sugar is an easy way to reduce your overall caloric intake. Several studies have found that people who drink water as their primary beverage consume 200 fewer calories on average.
Preloading with water is another way to reduce your calorie intake with each meal if you're trying to stay fit. Drinking a glass of water before a meal, according to research, helps to naturally suppress the appetite because it creates a sense of fullness; and when you feel full, portion control is much easier.
Water consumption has also been linked to increased calorie burning by researchers. In a 2014 study, drinking 500 mL of water increased energy expenditure, causing participants to burn an extra two to three calories 90 minutes after drinking water. When these calories are spread out over a day, they add up to quite a bit, providing another reason why drinking water to lose weight should be part of your weight loss goals.
There have also been numerous studies that show that drinking water helps the body burn fat more efficiently. Water stimulates heat production in the body, increasing energy output and faster metabolism, and these mechanisms in the body power the fat-burning metabolic process.
Another advantage of drinking water for weight loss is that it helps flush out toxins. According to nutritionists, the more water you have in your system, the easier it is to detoxify it. In terms of staying fit, cleansing the body has numerous advantages, including increasing the body's metabolic rate. When combined with a healthy diet and exercise, drinking water to stay fit is an important part of the challenge.
Any nutritionist will tell you how important it is to combine a healthy diet with regular exercise to maintain a healthy body. As a result, we strongly advise you to include daily cardio sessions and water consumption goals in your weight loss strategy. Staying hydrated with water benefits the body on multiple levels for optimal performance. For example, it helps with the absorption and transport of essential nutrients, electrolytes, and minerals throughout the body. Having enough water for this function will prevent cramping during exercise and other negative side effects of dehydration like fatigue, dry mouth, and headaches.
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