It is described as the most important element for human life after oxygen. Our lives are in danger even when it is reduced by only 10 percent in our body. It plays a 'key role' in the digestion, absorption and transport of the nutrients we consume to the cells… In the control of our body temperature… In short, it plays a "key role" in the regulation of all our life functions.
In summary, 'water', which is found in 42-71 percent of our body according to age and gender, constitutes our source of life. For this reason, experts express at every opportunity how important it is to drink enough water every day on our health. When it comes to water consumption, we all have many questions; for example 'Is it beneficial to drink water on an empty stomach in the mornings? Is warm water more useful, cold water?' Does drinking lemon water weaken? ' as! Acıbadem Altunizade Hospital Nutrition and Diet Specialist Deniz Nadide Can answered the 22 most curious questions about 'water' as part of the March 8 World Water Day; made important suggestions and warnings!
Question: Does water in the morning on an empty stomach weaken?
Reply: Water helps to lose weight with functions such as accelerating metabolism and creating a feeling of satiety. Especially in the morning, water drunk on an empty stomach can increase the metabolic rate by 24 percent. In a research conducted; before eating 500 ml. It has been shown that people who drink water eat 13 percent fewer calories than they normally take. On the contrary, when our body is dehydrated, it becomes difficult for it to burn and break down fat cells. When we do not drink water, the digestion and excretion rate of our body's nutrients also decrease, and as a result, our body weight increases.
Question: Does drinking water in the morning benefit our health?
Reply: Water consumed on an empty stomach in the mornings not only contributes to weight loss, but also has an impact on our health. So much so that it plays an important role in strengthening our immune system, which has a key role in fighting Covid-19 infection. In addition, it destroys the acids that cause kidney stones and protects against bladder infections. When we drink water in the morning, our body easily removes the existing toxins from the body. Thus, we also support the detox system of our body.
Question: How much water should we drink a day?
Reply: Nutrition and Diet Specialist Deniz Nadide Can stated that the amount of water intake should be different in men and women, “Actually, the amount of water needed by each individual is different regardless of gender. Because each individual's adipose tissue and lean tissue are different and how much water they should drink is determined by the amount of these tissues. For example; As the lean tissue decreases, the amount of water needed decreases. Therefore, fluid intake should be specific to the individual, ”he says. However, roughly 35-40 ml of water per kilogram of water will meet your body's water needs.
Question: Does drinking water with lemon or vinegar cause weight loss?
Reply: Adding greens such as lemon, vinegar, ginger and parsley helps create a suitable environment for digestive enzymes to work by making the water alkaline. You can add these nutrients to your daily water, but the combination of these nutrients and water alone cannot provide fat burning or weight loss. For example, although lemon, a nutrient rich in vitamins C and folic acid, supports the work of our metabolism, lemon water cannot directly affect fat burning. Nutrition and Diet Specialist Deniz Nadide Can pointed out that the lemon water drunk on an empty stomach in the morning does not affect body fat, but directly affects the stomach, warning:
“Lemon water can trigger stomach pain in individuals with stomach ailments as it can increase the acid content of water. Although consuming apple cider vinegar on an empty stomach in the morning does not significantly affect weight loss, it is generally harmless for most individuals. You can add lemon, vinegar or a pinch of greens to your water to make it easier to drink, to add flavor or to try different flavors.
Question: Warm water is more useful, cold water?
Reply: Nutrition and Diet Specialist Deniz Nadide Can stated that the water we drink has a positive effect on weight loss due to its effects such as creating a feeling of fullness in the stomach and increasing bowel movements. “You can drink the water warm or cold. However, according to some scientific researches; Since the time it takes to leave the stomach is longer, warm water increases the feeling of satiety even more. While applying slimming diets, the desire to drink water may decrease. In this case, take care not to dehydrate your body by drinking warm or cold water, ”he says.
Question: Does boiling water cause mineral loss?
Reply: Another important issue about water is; Whether the mineral values of the boiled water are lost or not! "When it is boiled, calcium, magnesium and carbonate in the water collapse to the bottom as lime and the water loses its mineral structure." Deniz Nadide Can, who warned, says: “Boiled water is only effective against bacteria. Most contaminants such as nitrate and heavy metals cannot be removed from water when boiled. Moreover, in some cases, boiling can increase the concentration of pollutants as it reduces water. However, if there is no access to clean and safe water, it is useful to boil and cool it before using it to neutralize the bacteria in the water. "
Question: Is it OK to drink water while eating?
Reply: When you drink water while eating, the ratio of gastric juice and stomach acid decreases. When the gastric juice and acid is low, the amount of water that is drunk increases. As a result, digestion becomes difficult and gas complaints may occur. Therefore, not while eating; It will be healthier to drink water between meals, before or after.
Question: Am I hungry or thirsty?
Reply: Another important issue at this point is to understand the difference between feeling thirsty and feeling hungry. “Sometimes we think that thirst is a feeling of hunger and we tend to eat. This can lead to imbalance in energy intake and may result in weight gain, ”said Deniz Nadide Can, in order to understand the difference between hunger and thirst:“ When you feel hungry, first drink 1-2 glasses of water and wait 20-30 minutes. If your feeling of hunger continues, then you may prefer to eat food. "
If we don't drink enough water…
The amount of water that should be consumed daily varies according to the body weight of the person. When not enough water is consumed, the following important health problems may develop.
- Problems in skin, hair and nail health
- Muscle cramps and contraction during exercise
- Edema in the body
- Stomach ulcer
- Slowing metabolism
- Kidney stone
- Urinary system infections in women
- Physical and mental performance decreased
- Reduced function of the salivary gland
- Problems such as drying out of the body may occur as a result of decreased urine output, blood volume and pressure.