Have wa­ter in the right way

Am­reen Shaikh, di­eti­cian at Wock­hardt Hos­pi­tals, Mum­bai Cen­tral, tells you how to drink wa­ter the right way.

Savvy - - Contents\ -

— The first step to drink­ing wa­ter cor­rectly is not to gulp it down, but to sip it. Hence, drink it from a glass rather than di­rectly from the bot­tle.

— Drink wa­ter on an empty stom­ach as soon as you wake up to flush out the tox­ins. It also im­proves me­tab­o­lism and helps you lose weight.

— Drink a glass of wa­ter an hour be­fore go­ing to bed. This will help re­plen­ish the fluid loss dur­ing the day.

— Don’t wait un­til you feel thirsty; keep sip­ping wa­ter through­out the day to keep your body hy­drated.

— Drink­ing wa­ter 30 min­utes be­fore meals will help you di­gest food well.

An av­er­age of six­eight glasses of wa­ter through­out the day is ideal. How­ever, the re­quire­ment may in­crease de­pend­ing on your ac­tiv­ity, work­out ses­sions, loss dur­ing the work­out and in­ten­sity of your work­out/ train­ing. This will pre­vent de­hy­dra­tion and elec­trolyte im­bal­ance due to fluid loss.

— Drink wa­ter at the right tem­per­a­ture; nei­ther too hot nor icy cold.

— The best way is to sit com­fort­ably and drink wa­ter in peace. This helps fil­ter the nu­tri­ents of wa­ter nour­ish­ing the en­tire or­gan sys­tem, rather than stand­ing wherein it di­rectly goes into your stom­ach with force, which can be painful too.

— A glass of wa­ter be­fore a work­out will fuel the body and guard against de­hy­dra­tion.

— A glass of wa­ter 30 min­utes post work­out will re­plen­ish the body with the fluid lost in sweat dur­ing the work­out. Do not drink wa­ter im­me­di­ately after your work­out as it may put pres­sure on your heart.

— An av­er­age of six-eight glasses of wa­ter through­out the day is ideal. How­ever, the re­quire­ment may in­crease de­pend­ing on your ac­tiv­ity, work­out ses­sions, loss dur­ing the work­out and in­ten­sity of your work­out/ train­ing. This will pre­vent de­hy­dra­tion and elec­trolyte im­bal­ance due to fluid loss.

— The amount of wa­ter needed de­pends on sev­eral fac­tors - your level of phys­i­cal ac­tiv­ity and whether you’re preg­nant/ breast­feed­ing, or have lost flu­ids due to fever/ vom­it­ing/ di­ar­rhea. If you live in a hot or hu­mid cli­mate or at a higher al­ti­tude, you may also need more wa­ter.

— You can track whether you’re get­ting enough wa­ter by ex­am­in­ing your urine out­put; if you ex­crete at least six cups of urine a day that’s ei­ther colour­less or slightly yel­low and very rarely get thirsty, you’re prob­a­bly get­ting enough wa­ter.

— The tip to track your wa­ter in­take is to keep it near you, at your desk, carry it in a bag, keep it at your bed­side and mark it; this will en­sure you meet your daily re­quire­ment.

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