Drink Up: Healthy Water Intake For A Happier You
Water is an essential nutrient in our diet and the main component of our body, and like every important food ingredient, it is surrounded by certain myths and misconceptions. A great number of statements revolve around the amount of water a person needs to consume - and, mainly, it is believed that healthy water intake includes drinking at least 2 liters of liquid water a day to lose weight.
To shed some light on this question, let's enunciate the qualities and effects of water on the body. This will help us elucidate the true function of water in the body and refute or corroborate the common beliefs.
What are the benefits of good body hydration? Overall, the water you drink does the following:
- Betters the quality of your skin
Water keeps the organism sufficiently hydrated and significantly betters the capillary blood flow – and in this way, it makes for a healthy and beautiful looking skin. Water participates in the replenishing of derma, its molecules moisturize the skin and greatly increase its elasticity. In addition, water aids to keep your muscles and joints well lubricated, precluding painful sprains and cramps.
- Relieves tiredness
If you frequently feel exhausted, it’s possible that the low ingestion of water causes your organism to function less effectively. In fact, tiredness is one of the first presages of dehydration.
- Betters mood
Several researches indicate that minor dehydration (even if your organism’s level of hydration is one or two percent lower than the optimum) can adversely affect your current mood and thinking abilities. The color of your urine is a vivid indicator of hydration level. The less darker the color the higher is the water content in your organism and vice versa.
- Soothes pain
In an article published several years ago, the researchers famously found that the increased intake of liquid water helped lessen the overall number of hours and ameliorate symptoms of headaches in the patients under study.
- Aids digestion and allows you to avoid constipation
Water also significantly improves the operational activity of your gastrointestinal tract. This usually helps in digestion and precludes constipation. Drinking enough water increases metabolism and aid the body to break down food rightly. This stimulates regular bowel movements; hot water is particularly good for gastrointestinal health. Thus, maintaining healthy water intake is a valuable constituent of proper nutritional care.
- Eliminates toxins
Water is a superb detoxing substance, as it washes out toxins from the organisms and helps get rid of waste, mainly through the process of sweating and urination. It also stimulates kidney functions and assists in removing kidney stones by dissolving salts and various minerals in the urine that could cause renal calculus.
- Fights bad breath
Unpleasant-smelling breath is an obvious sign that you may not be consuming enough water. Water makes the mouth moist and removes food particles, as well as bacteria. Also, it dilutes malodorous chemicals that oral bacteria produce. Therefore, drink plenty of liquid water and wash your mouth regularly, especially after a good meal to get the odor under control. Rinsing also removes bacteria that together with food debris get trapped between the teeth and gums.
How can water help us lose weight?
Water is a food that does not add calories and its function is, besides moisturizing, facilitate and intervene in various metabolic processes in the body. Furthermore, water is a conduit means through which different substances are moved, whether some nutrients, vitamins or minerals, or elements waste or toxins.
Normal water intake can increase the rate at which the body burns fat and promotes the breakdown and removal of fat cells.
Also, water does help curb your appetite and gives greater satiety, so it’s advisable to eat foods rich in water. In the volume of such products, fewer calories are hidden, and consuming liquids often results in a rapid cessation of appetite, thus reducing the intake of other foods, which can be advantageous for weight loss. In the end, sticking to healthy water intake is necessary when you are working on your decision to diet in a fully wholesome way.
Water is also a great substitute for high-calorie drinks, such as alcohol, carbonated drinks and sugary soft drinks that often contribute to weight gain.
Don’t forget that you’ve got at least two liquid enemies, which can trick you into thinking you are hydrated enough.
Alcohol promotes dehydration, and even minimal amounts of ethanol can have a negative effect on your performance and favor the risk of heat stroke.
Consuming two to four cups of coffee a day is not considered harmful to health. This amount of coffee is equivalent to approximately 500 mg of caffeine. However, consuming coffee beyond this limit for a long time may lead to dehydration. To prevent this from happening, stay within healthy limits by reducing the number of mugs of coffee you drink a day.
Remember, correct water intake is essential for good hydration and controlled body weight!
It has been found in one German study by Boschmann M. and Steiniger J. that consuming 2 liters of liquid water per day increases the metabolic rate and speeds up thermogenesis. There are quite a lot of water consumption charts, although you should be careful with the amounts they suggest – excess could be as harmful as dehydration. We know that excessive water intake can lead to major alterations in the functions of the body, such as electrolyte imbalance and hyponatremia. Simply consuming too much water can grow into a disorder called potomania.
Normally, a person weighing 80 kg would want to drink from 2 to 3 liters of liquid water per day.
Thus, assessing risks and benefits, it is not advisable to increase water consumption above 2 liters per day if you’re a 50 kg woman. For men, the upper limit is a bit higher – although, this greatly depends on the level of physical activity both men and women maintain daily.
Another important point to consider is how big is your one-time water intake. Try not to drink big glasses at once, instead, consuming water more or less evenly during the day or when you start feeling thirsty.
To conclude, it is important to care about consuming an adequate amount of drinking water each day. Along with water, also drink more fluids and eat more fruits and veggies with rich water content.
Healbe GoBe will help you develop a salubrious habit of drinking water regularly. The working principle of Healbe GoBe is based on FLOW™ Technology and the Impedance sensor, which allows the device to measure your water intake through the skin. The device will keep you updated on the changes in your body and let you know how much water you receive with foods and liquids. The hydration check feature communicates with you notification-wise, helping you drink water regularly.
Keep water at hand, stick to your healthy water intake and lose weight – this is how you will manage to stay on track!
Please note that while the Healbe GoBe bracelet is designed to provide you with information about the conditions and trends in the physical state of your body, Healbe GoBe is not meant to be used as a medical device and should not be used to diagnose, treat, cure, or prevent any disease; also note that it should not be used as a substitution for expert medical advice. Healbe GoBe measures the basic characteristics of your body using unique technology and algorithms to provide you with accurate data (including consumed and burned calories, step count and distance walked, energy balance, sleep quality, stress level, and heart-rate), but the accuracy of the GoBe's readings depends on the accuracy of the personal data you put in your profile and whether or not you are using the GoBe correctly.
Healbe recommends that you always seek the advice of a physician or other qualified health expert with any questions you may have regarding a health condition, diet, or physical fitness program.
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