17 August 2021
Let's talk about.....WATER!
Importance of hydration in a weight loss process It is no accident that a human being can only survive a few days without drinking water. Drinking an adequate amount of water every day has several health benefits and, consequently, weight loss. People tend to be concerned about losing weight about the type of food they can or cannot eat, often forgetting about water intake. This is an equally or more important factor in achieving the goal. Benefits that support its importance in weight loss. In addition to functions such as body temperature control, joint lubrication, tissue and organ protection, water, in a context of weight loss, is essential for:
◾ Appetite regulation and weight control
◾ It collaborates in digestion and contributes to the prevention of constipation, which is essential for a low carb diet, such as the FIT6 diet.
◾ Maximizes attention, concentration and reduces feelings of tiredness and fatigue
◾ Transport of nutrients and oxygen to cells
◾ Promotes proper functioning of muscles, preserving lean mass
◾ Helps to preserve skin elasticity
◾ Elimination of toxins through urine
◾ It is the only food with 0kcal, and therefore, it is not fattening!
Water Intake Recommendations
The total amount of water in an adult's body can vary between 55% to 70%. Therefore, the needs will have to be supported by daily external intake. The general recommendations point to 1.5L of water per day for women and 2L for men. However, there are situations in which water needs are increased, such as when there is an increase in the ambient temperature that happens in the summer months, with physical activity (increased sweat losses), and in clinical situations such as high fever, vomiting and diarrhoea, where it is necessary to increase the intake. You can easily control how much water you need to drink using the colour of your urine. This should be clear and odourless.
Alkaline water, with a pH greater than 7, may have therapeutic benefits for people with gastroesophageal problems. For healthy people, any water, regardless of ph, is essential for hydration of the body. Water with a pH close to 7, ends up promoting good digestion, without harming the stomach. Tips for maintaining a good state of hydration throughout the day For many people, ensuring the amount of water needed to maintain a healthy body and for a correct weight loss is not always an easy task. For this reason, here are some tips:
◾ Watch your urine - A quick and simple diagnosis to see if you are drinking enough water. Urine colour should remain clear throughout the day.
◾ Always carry a container with water, preferably an environmentally friendly material
◾ You can opt for daily glasses of water if it suits you better. (1.5l of water, corresponding to approximately 8 glasses)
◾ You can use applications available on your phone or set alarms on your phone so you don't forget to drink water
◾ Prefer water over other beverages (teas, infusions, juices…) - The action in the body that water molecules have is enhanced in their natural state
◾ Alternatively you can opt for flavoured waters - you can add some mint leaves, cinnamon sticks, cucumber slices, etc.)
◾ Choose water-rich foods such as sautéed or steamed fruits, vegetables and vegetables to prevent water and nutrient losses, raw salads. Among these, prefer fruits such as watermelon, cantaloupe, melon, grapefruit, strawberry or vegetables such as pumpkin, lettuce, radish, celery and cucumber, which are richer in water.
◾ Reduce your consumption of beverages such as coffee or black tea and alcoholic beverages (which are also not included in the programme), which increase diuresis (water loss).
