Until recently I drank a lot of diet soda drinks since I found out they are bad for everyone I decided to drink water instead.This happened about a year ago and I havent looked back since.
I feel a lot healthier,have lost a lot of weight and I am more active than before.See below all the health benefits of drinking water and you will be a healthier person than before.I recommend you give it a try you have nothing to lose and everything to gain.
Research is finding that those who consume artificial sweeteners in diet drinks exhibit the same traits of obesity, elevated blood sugars as those who drink sweetened drinks like sodas and commercially-sweetened teas.
This is not meant to encourage the consumption of sweetened drinks, but rather to encourage drinking fresh water, green tea, or all natural lime or lemon water instead.
For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.
It’s been shown that those who consume drinks sweetened with artificial sweeteners also tend to crave more sweets and more calories overall than those who avoid them.
Drinking naturally unsweetened liquids like water can help control those sweet cravings.
Women need approximately 91 ounces of water per day and men need about 125 ounces.
About 80 percent of this fluid comes from drinking water and other fluid-containing beverages, while the other 20 percent of your daily need comes from fluid-containing foods, such as raw fruits and vegetables.
Prolonged physical activity, hot weather, dry weather, and illness can all increase your need for water.
Diabetes insipidus (DI) is a rare disease that causes frequent urination.
The large volume of urine is diluted, mostly water. To make up for lost water, a person with DI may feel the need to drink large amounts and is likely to urinate frequently, even at night, which can disrupt sleep and, on occasion, cause bedwetting.
Because of the excretion of abnormally large volumes of dilute urine, people with DI may quickly become dehydrated if they do not drink enough water.
Dehydration And Diabetes
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Dehydration is caused by not drinking enough fluid or by losing more fluid than you take in.
Fluid is lost through sweat, tears, vomiting, urine or diarrhoea.
The severity of dehydration can depend on a number of factors, such as climate, level of physical activity and diet.
If you have diabetes, you’re at risk of becoming dehydrated because you have high levels of glucose in your bloodstream.
Your kidneys will try to get rid of the glucose by creating more urine, so your body becomes dehydrated from going to the toilet more frequently.
Dehydration occurs because there is too much water lost, not enough water taken in, or most commonly, a combination of the two.
Some other conditions that cause thirst increases include allergies, the flu, the common cold, almost anything that causes a fever, and dehydration caused by vomiting or diarrhea.
Diarrhea: Diarrhea is the most common reason for a person to lose excess amounts of water. A significant amount of water can be lost with each bowel movement. Worldwide, more than four million children die each year because of dehydration from diarrhea.
Vomiting: Vomiting can also be a cause of fluid loss. Not only can an individual lose fluid in the vomitus, but it may be difficult to replace water by drinking because of that same nausea and vomiting.
Sweat: The body can lose significant amounts of water in the form of sweat when it tries to cool
In most people with Type 1 or Type 2 diabetes, the thirst builds slowly enough that it is often incredibly difficult to notice until other symptoms present themselves or until the point of major dehydration.
When glucose becomes hyper-concentrated in your bloodstream, usually about 200mg/dL – though this number varies from person to person, your kidney loses the ability to reuptake (pull out) glucose from water.
Under normal circumstances, almost all glucose is pulled out of urine and back into the body (as is most of the water, though this depends on how hydrated you are).
Since the body can no longer pull glucose out from water in your kidneys, the osmotic pressure (the pressure that builds between a liquid with a high concentration of of solutes and a liquid with a low concentration) builds up.
Eventually, it gets so high that water can no longer be absorbed back into your bloodstream, and is in fact being absorbed out of your bloodstream.
Increased thirst, itself, might seem like a minor problem. The underlying dehydration that causes it, however, is incredibly serious.
Immediate effects of not treating severe diabetes-related dehydration can include headaches, nausea, dizziness, and fainting.
For people with diabetes, dehydration can also cause diabetic ketoacidosis.
DKA is a condition that causes naturally-occurring acids to build up in the body and can lead to coma, organ failure, or even death.
Even more problematic, severe dehydration actually causes blood sugar levels to rise faster than normal.
Part of the reason for this is that the kidneys slowly begin to produce less urine than usual in the presence of prolonged dehydration, and so won’t be able to expel as much excess glucose.
A less well-known reason is that dehydration causes the body to release adrenaline and other hormones that act as insulin blockers.
For those with Type 2 diabetes, the effect is as if their diabetes had suddenly kicked into overdrive, and glucose stops being broken down almost completely.
If you notice any prolonged symptoms of dehydration, you should immediately schedule an appointment with your doctor.
If the symptoms include lack of consciousness, shock, or severe impairment, contact emergency service immediately.
The body loses about 10 to 12 cups of water daily—even during sleep—through breathing, perspiration and in body wastes.
The best way to replace these cups of water is to simply drink more.
Water enters the blood stream more rapidly than other drinks.
Foods high in water content, such as fresh fruits and vegetables, also help, but beverages such as tea, coffee and certain soft drinks are actually detrimental if they contain caffeine, which leaches water from the body.
Experts say you should not wait until you are thirsty to replenish your body’s water supply, as dehydration may have already set in by the time you notice.
Instead, begin drinking water early in the day, when it helps your body get moving.
People with diabetes should strive for at least eight glasses, or up to 12 or more (as much as a quart an hour) if you are physically active or exercising.
If you need a reminder, drink a glass after every trip you make to the bathroom.
You can detect whether you’re consuming enough water, as your urine color should be pale, almost clear. A dark yellow color means you need more fluids.
Even if you don’t have symptoms of dehydration, drinking plenty of water is an important part of managing a healthy blood glucose level, and staying healthy in general.
Health Benefits Of Drinking Water
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.
Tips to Help You Drink More Water
If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:
1.Have a glass of water with every snack and meal.
2.Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
Some top picks include cucumber (96% water), zucchini (95% water), watermelon (92% water), and grapefruit (91% water).
3.Keep a bottle of water with you in your car, at your desk, or in your bag.
4.Chugging several glasses of water a day can seem like torture when every cup is tasteless.
Add a bit of excitement by dunking fresh fruit (grapefruit, strawberries, lemon), veggie slices (cucumber, ginger, celery), and herbs (basil, mint, lavender) to your pitcher.
5.Drink a glass after every bathroom break.
Start a habit by linking water with some of your most common daily activities. Getting up from your desk for a bathroom break? Stop by the kitchen to chug a glass of water after leaving the bathroom. Every time you pass the water cooler, fill up a cup.
6. Sip before every meal.
When the waiter comes around and asks for drink orders, always request water. Drinking a full cup before each meal can curb calorie intake because it causes you to feel full.
7. Use an app to track your cups.
Keeping up with how many glasses you’ve finished can be easy (and fun) with the help of a app
8.If drinking juice, lemonade, or iced tea is a daily habit, water down your sips with H20 and a healthy helping of ice (aim for a one-to-one ratio).
9.It’s easy to remember to fill up on water when the source is nearby. Keep a gallon jug or large carafe at your desk, by the bed at home, and on the kitchen counter as a constant reminder to drink up.
10.Filtered water can taste better than the liquid coming out of the tap or water fountain. So, invest in a system for your kitchen sink and for your portable bottle.
11.Choose sparkling or mineral water over soda.
Pouring this bubbly, zero-calorie drink is just as good for your body as drinking water—except it’s got more pizzazz. Add a squeeze of lime juice, and it’s basically like drinking a fancy cocktail (without the alcohol).
12.You’ve probably heard the drinking rule: for every alcoholic drink turn up one glass of water. This is a great strategy to avoid a hangover the next day, but you can also use it to make sure you get plenty of H2O in your system .
13.A bottle that’s marked with ounces or even hours can help you reach your personal water goal each day. Plus, you’ll know exactly how many times you need to refill!
For more great Health and Nutrition Tips refer to the websitePositivehealthwellness.com
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