A simple shift to optimum health

When it comes to water, we can feel like we’ve been nailed (and tried!) everything. drink eight cups a day, Eat your waterAnd Water alone is not enough. While the jury’s still out on some of these wellness “rules,” we can all agree: Staying hydrated should be top of mind. But… did you know that there are specific points during the day when the best time to drink water is? Yes, really.

In fact, water can be drunk at those times Enhance your general health and cognitive performance. If you’re anything like me, you’re probably thinking to yourself, “Water is water, I need it no matter what time of day it is!” While this is technically true, research shows that you can actually absorb more of water’s health benefits and improve your internal processes by drinking it at optimal times throughout the day.

Flag appears Drinking water at the right times of the day can help prevent common problems such as stomachaches, IBS, bloating, fatigue, overeating, high blood pressure, constipation, and even heart attacks and strokes.

Featured image by Bellathe Photography.

photo by Soroshi Avasti

The best time to drink water to support optimal health

On the flip side, there are also certain times of the day when it is advisable to cut back on H2O because our bodies are busy and need all the internal ways clean to do their job. So, it’s time to maximize the effectiveness of water and reap all the health benefits that a longtime natural MVP has to offer. Here are the best times of the day to drink (and not drink) water.

Editor’s note: The opinions expressed in this article reflect those of the author and are intended to share ideas and spark conversation that will empower women to be proactive about their health. As always when it comes to health matters, we encourage you to do your research, do what’s right for you, and speak with your doctor so she can create a plan that’s perfect for you.

Michelle Nash’s photo

Do: Drink right when you wake up

Your first glass of water should be appropriate when you wake up. Drinking water on an empty stomach in the morning can do wonders for our bodies, both internally and externally. In fact, drinking two cups of semi-warm water first thing in the morning is great An ancient Japanese daily ritual. Routine is attributed to the health, beauty and longevity of its people – (hello #skingoals.)

One or two cups of water The first thing In the AM helps energize your mind and body throughout the day. It also eliminates toxins and stubborn free radicals that have accumulated in the circulatory system overnight and helps cleanse and purify the body’s internal organs. The easiest way to detox in the world in two minutes? Consider it done.

Pro tip: For best results, try not to eat anything until 30-40 minutes after drinking. This happens when the body hydrates the cells and revitalizes them with new oxygen.

photo by Tom Medveditch

Do: Drink before you eat

Drink a glass of water 30 minutes before any meal. This is an essential habit that supports digestion. Not only does the water prepare your intestines for the food that comes down from the pike, but it also prevents you from overeating, because the water lines your stomach and Makes you feel full hurry up.

to me Ilana Molsten, MS, RDNwho is part of the company’s executive leadership team American Heart Association And, led by the Bruin Health Improvement Program at UCLA, consuming water before a meal can create a sense of fullness and reduce your appetite. Says thirtieth“When you take something heavy, like 16 ounces of water, it adds that weight and heaviness in your stomach, and it completely subsides that feeling of urgency because you’re satisfying your hunger hormone. It leads to that feeling of calm and fullness.”

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Do not sink your stomach while eating

A common mistake people make (myself included) is drinking water during and immediately after eating. Since we absorb water better when our stomach is not full of food, drinking large amounts of water during or immediately after a meal dilutes the natural juices that aid digestion. It is recommended to drink 1 glass of water 30 minutes before, during and after a meal – but no more. This will allow your digestive system to do its job without any wet, wild distractions and will help your body absorb nutrients more efficiently.

Ali MillerRD, CDE an integrative dietitian, and owner He feeds normally Says protection: “Excessive fluid intake during meals can lead to bloating, indigestion, and even malabsorption of nutrients.”

Pro tip: Taking small sips during a meal slows down the speed of eating. Which makes you eat less overall. Eating at a slower pace allows you to check for hunger cues, and usually makes the meal more enjoyable. And we all know that enjoying what you eat is a big part of maintaining a balanced diet. the most important, A happy life.

Michelle Nash’s photo

Do: drink before (and after) Sports Exercices

Depending on the fluid levels in your body at the time, you may need a glass or more of water before hitting the gym To protect from dehydration during exercise. When we sweat, we lose both water and electrolytes It is important to drink at least eight ounces of water beforehand to replace fluids lost through sweat and moisture during exercise.

Pro tip: After a vigorous workoutYou may need to drink several ounces of water to replace vital fluids lost during exercise. The amount you need depends on your weight, health, and whether you exercise in hot or humid conditions — especially for extended periods — among other factors.

photo by Till Thompson

Don’t drink too much during exercise

Stay hydrated while you exercise, however Avoid You drink a lot. Excessive consumption of water During exercise, it will reduce the concentration of sodium in the body and deplete the natural electrolytes, leading to fatigue or worse.

Just a few small sips (enough to cover your mouth and throat) during your workout breaks will keep you hydrated and your energy levels stable. want to avoid Excessive hydration and relieve your natural energy. The best thing to do? Listen to your body.

photo by Till Thompson

Do: Drink before bed

If you are moist Before going to bed and sleeping, you may reduce your risk Heart attack and stroke, where dehydration increases risk factors Cardiovascular disease. In fact, according to a study in the European Journal of Nutrition, dehydration can impair vascular function almost as much as smoking a cigarette.

Stavros Kavouras, Associate Professor and Coordinator of the Nursing Science Program at the University of Michigan University of Arkansasmentions in studyYou can be mildly dehydrated without knowing it while having endothelial impairment that is like smoking a cigarette. The degree of dehydration when these changes occur is less than 2 percent of dehydration, which is close to the threshold when people start to feel thirsty.

Dryness can too Negatively affect your mood, which in turn can throw off your overall sleep cycle. Isn’t that reason enough to have a cup before bed?

Pro tip: Try to drink your last glass of water about an hour before bed, if you can. You’ll save yourself a midnight trip to the bathroom!

photo by Till Thompson

Do: Drink when you’re tired

Drinking a glass of water when you feel tired will help Strengthen your mind. Since your brain is made up of 75% water, drinking a cup or two when you’re sleepy will help replenish vital fluid levels and increase cognitive performance. Drink a glass of water if you are feeling tired at work or if you have a big presentation coming up and you need to focus. If you crave a nap but can’t take one, Drink a glass of cold water instead of him.

Pro tip: Did you know that fatigue is one of the primary signs of dehydration? Because of its ability to move quickly throughout the body and straight to the brain, drinking water can give you the boost you need before a big meeting or when you’re on schedule and not getting as much sleep as you used to. please enter. Natural caffeine? We’ll take it!

This post was originally published on July 11, 2019, and has since been updated.

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