Health Benefits Of Drinking Water
Category : Water And Diabetes
1.Drinking Water May Cut Risk of High Blood Sugar
As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes.
The bodies of people with diabetes require more fluid when blood glucose levels are high. This can lead to the kidneys attempting to excrete excess sugar through urine.
Water will not raise blood glucose levels, which is why it is so beneficial to drink when people with diabetes have high blood sugar, as it enables more glucose to be flushed out of the blood.
People who drink less than a couple of glasses of water each day may be more likely to develop abnormally high blood sugar, research suggests.
When the researchers looked at the participants’ risk according to water intake, they found that people who drank at least 17 ounces of water per day were 28 percent less likely to develop high blood sugar than those who drank less than that amount.
Because pure water has no calories, no sodium and contains no fat or cholesterol, as stated before it is the best supplement for someone with diabetes. Plus, it also has no caffeine, which is a dehydrator.
Sugary juices and sodas do contain water but cannot be counted as part of the “eight-glass-a-day” rule. These drinks must be avoided to prevent increased glucose levels.
2.Drinking plenty of water will help keep your Skin Healthy and Moisturized
Water Helps Keep Skin Looking Good.
Skin is your largest organ, accounting for roughly 16 percent of your body weight.
Unlike other organs, though, your skin is exposed to the air. Without enough water, it can lose elasticity and become dry, making skin vulnerable to germs and contaminants.
Proper hydration improves the health of your skin by keeping the surface moisturized and helping to prevent clogged pores.
Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss.
Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration.But once you are adequately hydrated, the kidneys take over and excrete excess fluids.
You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.
Water may also fend off breakouts by decreasing the concentration of oil on your skin.
It is critical to have a stable balance of water to oil on the surface of skin.
If the skin is too heavily covered in oil relative to water, this can lead to clogged pores with acne breakouts and blemishes.
3.Water is Essential to many Body Functions
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Water is a major component of blood and body fluids, and an important part of the digestive process.
It aids digestion and promotes nutrient absorption by carrying these fluids, along with oxygen, to cells, thereby facilitating body-tissue repair.
Water helps filter waste and remove it from the body, promoting regularity and preventing kidney stones.
People with type 2 diabetes can lower their blood sugar significantly by increasing the amount of water-soluble fiber in their diets, which also helps with eliminating waste. To do this, they’ll also need to drink plenty of water to keep things moving through their system.
Water helps maintain the electrolyte balance in our bodies as it prevents dehydration. Without enough water, blood thickens and can’t reach small blood vessels, causing depletion of sodium and other minerals, which threatens the body’s chemical and electrical systems.
By preventing dehydration, water also guards against such symptoms as headache, fatigue, weakness and muscle cramps.
Athletes know that even mild dehydration can produce cramps, and that water helps prevent injury by cushioning joints and protecting organs and tissues.
Increased water intake also helps regulate body temperature to keep things cooler.
As the single most important aspect of cellular integrity, water also helps keep our skin moist and improves its elasticity, tone and smoothness.
A person with diabetes’s tendency toward frequent urination and dehydration is a major reason why they often experience dry skin.
4.Water Helps to Maximize Physical Performance
If we do not stay hydrated, physical performance can suffer.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat..
This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.
So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
5.Hydration Has a Major Effect on Energy Levels and Brain Function
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Your brain is strongly influenced by hydration status.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches .
Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue .
A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance .
Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.
6. Drinking Water May Help to Prevent and Treat Headaches
Dehydration can trigger headaches and migraines in some individuals .
Several studies have shown that water can relieve headaches in those who are dehydrated .
However, this appears to depend on the type of headache.
One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat.
7. Drinking More Water May Help Relieve Constipation
Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.
Low water consumption appears to be a risk factor for constipation in both young and elderly individuals.
Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood .
Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.
Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,
8. Drinking Water May Help Treat Kidney Stones
Urinary stones are painful clumps of mineral crystal that form in the urinary system.
The most common form is kidney stones, which form in the kidneys.
There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.
Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are required to confirm this.
Increased water intake appears to decrease the risk of kidney stone formation.
Body fluids transport waste products in and out of cells.
The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine.
Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate.
When you’re getting enough fluids, urine flows freely, is light in color and free of odor.
When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.
If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates.
9. Water Helps Prevent Hangovers
A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration .
Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth.
A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.
10.Drinking More Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.
This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours .
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories .
In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks .
It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.
Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full.
Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
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