Water
Talking about water, not only to quench thirst, the benefits of drinking water for health are very diverse. Therefore, it is important to meet your body’s fluid needs by drinking enough water regularly. There are various drinks that can be consumed to meet daily fluid intake. However, the best type of drink to consume is water because it is free of calories and sugar so it is healthier.
We are advised to consume 8 glasses of water or the equivalent of 2 liters every day. Pregnant women are advised to consume 2.5 liters of water per day and breastfeeding women 3 liters per day. We are also advised to consume more water if we experience several conditions, such as after exercising, during hot weather, or when experiencing fever, diarrhea and vomiting.
Benefits of Water for Health
Water is well known for its various benefits for the body, one of which is as a medicine for colds and heat. Here are some other benefits of water for health:
- Prevent dehydration.
Maintaining fluid intake by drinking water is important to prevent the body from lacking fluids or dehydration. Even though it looks mild, dehydration conditions that are not treated immediately can cause problems with kidney function, seizures and even shock which can be life-threatening. - Maintain healthy joints and muscles.
Regular water consumption can also increase the strength and flexibility of the body’s joints and muscles. In this way, the muscles do not get stiff and the body does not get tired quickly when moving or doing activities. - Lose weight.
Drinking water is known to increase metabolism, making it easier for the body to burn fat and eliminate waste through sweat, urine and feces. This of course has an impact on weight loss. Apart from that, drinking water before eating is known to have a satiating effect, so that the portion of food consumed becomes smaller. In this way, calorie intake into the body is maintained and body weight remains controlled. - Maintain healthy skin.
Lack of body fluids can cause the skin to become dry. Therefore, it is important to meet your body’s fluid needs by drinking water to keep your skin and lips hydrated. Apart from that, drinking enough water can also maintain and restore moisture to your lips and skin. - Maintain concentration.
Lack of body fluids also has an impact on disrupting brain function, especially the ability to focus and concentrate. This certainly has an impact on activities and productivity throughout the day. Therefore, we are advised to regularly consume water, so that the brain can function optimally. - Maintain digestive health.
Lack of fluid intake is known to disrupt digestive function. This can cause several health problems, including constipation or difficulty defecating after surgery. To prevent this, it is recommended to drink water regularly. - Prevent kidney stones.
A study revealed that drinking enough water prevents the formation of kidney stones or the recurrence of kidney stones in people who have previously suffered from the disease. This is because adequate fluid intake can facilitate the process of eliminating metabolic waste through urine and prevent the formation of crystals that can cause kidney stones, for example uric acid. - Maintain blood pressure.
Water is the largest part of blood. If we lack body fluids, the blood will be thicker and cause an imbalance of electrolytes, such as sodium and potassium, in the blood. Lack of body fluids can also have an impact on lowering blood pressure. Therefore, regularly consuming water can keep blood pressure normal. - Prevent Cardiovascular Disease.
Apart from maintaining blood pressure, adequate body fluids can also prevent cardiovascular diseases, such as heart disease, heart attacks and strokes. This is because regular consumption of water can prevent dehydration which can have an impact on disrupting the function of the body’s organs, including the heart, and has a relaxing effect on blood vessels, so that blood pressure will be maintained. - Increases Stamina.
The body needs energy to carry out daily activities. Energy sources are not only obtained from food. Consuming enough water can also prevent the body from getting weak during movement and activities.
Tips and Best Time to Consume Water Every Day
As mentioned previously, meeting fluid needs every day is an important thing to do. This is because lack of fluids is known to cause various health problems. A body that lacks fluids is generally characterized by frequent thirst and the urine excreted is darker in color than usual. Apart from that, you can also feel dizzy, headache, weak, and your mouth and lips feel dry.
The following are several tips that can be done to ensure that your body’s fluid needs are met, including:
- Try to get into the habit of drinking water at every meal, when eating snacks, before going to bed at night, and when you wake up.
- Have a glass or bottle filled with drinking water on your table or bag at all times, so it’s easier to maintain your daily water intake.
- Apart from that, we can also add fruit slices to water to make it feel fresher.
- The provisions for drinking water that are safe and suitable for consumption according to the Indonesian Ministry of Health, namely: have no taste, no smell and color, do not contain bacteria, do not contain chemicals exceeding the permitted limits.
The best time to drink water according to experts is:
- After waking up in the morning (1-2 glasses).
- 30 minutes before eating (1 glass).
- 30 minutes after eating (1 glass).
- Before and after exercise (1 glass 30 minutes before exercise and adequate body fluids after exercise).
- In the afternoon (1 glass, can be used as a substitute for coffee or tea).
- Before bed 1-2 glasses).
Apart from that, make sure that the drinking water we drink is registered with BPOM and meets health standards to prevent various diseases caused by consuming contaminated drinking water. Not only do we meet our fluid needs, we are also encouraged to live a healthy lifestyle by exercising regularly, getting enough sleep and controlling stress. If you experience dizziness, nausea, vomiting and stomach ache after consuming water, consult a doctor so that you can be examined and treated. Apart from that, doctors can also tell us how to get the maximum benefits of drinking water.
