When you are on a diet, one of the recommendations that everyone makes is to drink lots of water, but unfortunately there are people who are never thirsty! Why is it so important to drink a lot? And what strategies can you adopt to be able to drink more to stay healthy and lose weight?With the help of Dr. Stefania Giambartolomei, nutritionist of the SISA (Italian Society of Food Science), we tried to understand why drinking water is good for the diet.
In fact, it is important that water becomes a life partner, at any time of the day, to feel good and lose weight better.
Does drinking of water help you lose weight?
Yes, drinking a lot helps you lose weight because water increases stomach volume and induces an immediate sense of fullness. As a result, drinking tends to feel full sooner. A glass of water, sipped slowly, will give you a feeling of satiety, without adding even an extra calorie.
For example, drinking two glasses of water before meals is a great way to decrease the feeling of hunger before sitting down to eat.
And don't forget that the right hydration fights cellulite and water retention. In fact, water, especially if low in mineral salts, is the most precious ally to drain excess fluids in the body and eliminate swollen and heavy legs.
How much to drink per day
work carried out
physical activity practiced
presence or absence of pathologies
season (climate and humidity).
Water contains many minerals
The mineral salts contained in the water are numerous.
The most important are sodium and calcium, but there are also phosphorus, potassium, iodine, magnesium, selenium and zinc.
Each of these plays an important role for the body, because they are all involved in many chemical reactions and are an important part of many enzymes.
Better still water or sparkling water
Carbonated water unfortunately greatly increases intestinal bloating. This can become annoying for colitis sufferers, so it's best not to abuse it
.How to choose the water to drink
Those who have no particular health problems can safely drink tap water. On the other hand, those who have osteoporosis problems should prefer water with a high calcium content.
Furthermore, those who suffer from kidney stones or are predisposed to this pathology, it is preferable that they choose a minimally mineralized water.
Find out how to choose your mineral water.
In short, drinking water is important because:
water has no calories;
it is a precious ally to drain excess fluids;
It is an important psychological support to avoid going overboard;
Provides essential minerals for the health of your body.
Tricks for drinking more water
Drink from the bottle. There are convenient half-liter bottles that you can comfortably carry with you. If you find it hard to drink a liter of water, think that half a liter corresponds to 5 glasses: psychologically, a bottle is less demanding than 5 glasses.
If you just can't drink water because it doesn't taste like it, give it to him. For example, you can add lemon juice to the water.
Drink 2 glasses of water before lunch and dinner to increase the sense of satiety and decrease the feeling of hunger.
Choose the temperature you like best if it helps you drink more. Fresh or room temperature water makes no difference. However, remember that drinking water that is too cold can cause stomach cramps and even intestinal problems.
If you really belong to that group of people who are never thirsty, learn to drink without thirst. The less you drink, the less thirsty you will have, so take courage in both hands and immediately break this vicious circle.
He arranges bottles everywhere: on the desk, in the kitchen, in the bag, in the bedroom. By doing so, drinking will become an automatic gesture and you will reach 2 liters per day without difficulty.
The benefits that water brings to the body are many:
helps the cardiovascular system and regulates blood pressure. One study showed that drinking at least 5 glasses of water a day reduces the risk of heart attack by 40%. In addition, the kidneys naturally eliminate sodium and this lowers blood pressure. So drinking water regularly helps especially those suffering from hypertension.
it is good for the urinary system, as having more water available it will be easier for the body to excrete waste. Kidney stone sufferers should drink plenty of water, which facilitates the spontaneous expulsion of the stones from the body. On the market it is also possible to find special purifying waters for the kidneys that help to expel stones.
according to a recent study, drinking water guarantees greater control of cholesterol, in particular it decreases the bad one by 15% and increases the good one by 10%. Carbonated water appears to have more effect than still.
lowers blood sugar. Those who suffer from hyperglycemia have blood made viscous by excess glucose, drinking water guarantees a change of fluids and a decrease in viscosity.
it purifies the liver, an organ that, together with the kidneys, deals with the elimination of toxins. It is possible to find thermal waters for sale that benefit the liver.
in addition it is also good for beauty because it has an anti-aging effect on the skin as well as making it more luminous and elastic, fortifies and moisturizes hair and nails and fights cellulite.
The effects of poor hydration
There are to be noted the negative effects that poor hydration can bring to the body:
kidney stones and urinary system infections. Since water purifies the kidneys and urinary tract, its scarcity favors the onset of problems such as infections and cystitis.
not drinking water regularly lowers sodium levels in the blood, which leads to a rise in blood pressure.
the brain is mostly made up of water, which is why not drinking enough can lead to headaches and loss of attention due to a water imbalance.
not hydrating properly before and during sports can lead to cramps and a decrease in muscle performance.
Many doctors and nutritionists suggest drinking at least 2 liters of water per day, as the daily water requirement is calculated based on the calories consumed during the day: 2 liters of water per 2000 Kcal (the recommended daily dose for an adult man).
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