Friday, January 20, 2012

Drink water: Benefits and Interest

In the process of losing weight we are always looking for the latest technique to see if we can make the process easier. Because the truth is that losing weight can be a very long process. If you spend years getting those extra pounds, we can not expect them to disappear overnight, right? . Water has many advantages such as hydrate the body, purify it and even slimming it . It is important to drink plenty of water without abusing it , to avoid some negative consequences.


In this article we will discuss some important benefits of drinking water and other important topics related to it .



  1. Does drinking water before a shower lower blood pressure?
  2. Water in the human body
  3. Why to drink water before , during and after exercise? (Exercise)
  4. When and how to hydrate (Exercise)
  5. Drink water before , during and after exercise (Exercise)
  6. Symptoms of Dehydration
  7. Interests and benefits of water
  8. Tested drinks that can help in lowering blood pressure



Does drinking water before a shower lower blood pressure?


Did you know that drinking a glass of water before taking a shower can help lower blood pressure? It's true! Who knew that you could lower blood pressure with a bit of water, both inside and out? You're probably wondering precisely why a glass of water before taking a shower helps lower blood pressure. There's a very precise reason for this phenomenon. Here's how it works.

When your body is exposed to the warmth and heat of a hot shower, this causes the blood vessels and capillaries in the skin to expand and dilate. Capillaries are tiny blood vessels that form an expansive network beneath the skin's surface. This dilation is why your skin looks red after a hot bath or shower -- the expanded, dilated capillaries expand in surface area, which means they look larger and more blood is more visible beneath the skin's surface.
When your body's blood vessels and capillaries expand and dilate, this results in a decrease or drop in your blood pressure. This occurs because the vessels enlarge. This creates more room within your circulatory system; your circulatory system can accommodate a greater blood volume when the vessels and capillaries dilate.

Think of it a bit like this: Let's say you have a network of pipes filled with water. If you magically expand the diameter of the pipes, the water level inside the pipes will drop. The same thing occurs inside your body, when the warmth from a hot shower or bath causes your blood pressure to decrease. In fact, some individuals who suffer from blood pressure ailments have been known to faint during or immediately following a hot bath or shower.

girl water pool

So how does drinking a glass of water before taking a shower help to lower blood pressure?


Drinking a warm glass of water before taking a bath or shower serves to warm your body from the inside, resulting in the same type of circulatory system dilation that occurs on the skin's surface.

In addition, drinking water serves to dilute your body's sodium levels. Sodium – better known as salt – serves to raise blood pressure and it promotes fluid retention in the body's tissues. High sodium levels result in a high blood pressure. When you drink water, you dilute the body's sodium levels, which serves to lower blood pressure.

So, to sum up the answer to the question, “how does it happen ?”: The warmth of the water that you drink, combined with the warmth of the water in the hot bath or shower serves to dilate your blood vessels, causing your blood pressure to drop. The water that you drink also serves to dilute your body's sodium levels, which further decreases blood pressure. So a glass of water before a hot bath or shower really can help your health!


Water in the human body


The human body is composed largely of water almost 60%. But this rate varies with the age of the person. In an infant, for example, the water content is much higher with 75% , while for a person who is more than 65 years, it decreases to 50%.


Drinking water an exercises



Why to drink water before , during and after exercise?


Water is about 60% of our body . During exercise, the body loses water and sodium. Water loss can lead to dehydration in addition it causes a substantial drop in athletic performance.

Dehydration of 2% reduced physical abilities by 20%. The most common disorders are digestive and muscular, especially cramps or tendonitis.


When and how to hydrate


We should not wait for thirst to hydrate, because it means it's already too late. It is necessary to drink before, during and after exercise. The water lost as sweat must be compensated to avoid the risk of dehydration.

During exercise, it is important to think about regularly drinking small sips of water, without waiting to feel thirsty. This allows the maintenance of proper cardiac output and good tissue oxygenation.

The sensation of thirst indicates significant dehydration . Also note that our stomach can not absorb more than 750 ml of fluid per hour. It is then important to drink regularly in small amounts.

Drink after exercise helps eliminate acid waste generated by the muscles and helps to replenish water loss.


Drink water before , during and after exercise


Before exercise: Drink 6-8 glasses of water a day (6-8 cups). If you are physically active, you can drink up to 1 liter of water for three hours before the event.

During exercise: Drink small amounts of water at a time, that is to say, about a half cup every 15 minutes.

After exercise: Drink at least 1 liter of water for every pound lost .




Symptoms of Dehydration


To lose weight with the help of water can cause unpleasant symptoms such as:

  • Feeling thirsty.
  • A rise in heart rate .
  • A drop in blood pressure .
  • A drop in athletic performance, characterized by fatigue, breathlessness, heaviness in the legs, muscle pain and ligament or by tendinitis .
  • Dark urine and a foul odor are also typical features of dehydration and body poisoned by its metabolic waste .
  • Feeling confused .
  • The tongue, mouth and dry skin .
  • Decreased amount of urine .
  • A rapid weight loss .
  • Cramps.

Hydration is the key for any good sport. You should not only drink to rehydrate yourself but also to store some energy.


Interests and benefits of water


Here is the list of interests and benefits of water put forward by the Institut Pasteur:

  • A glass of water removes the feeling of hunger during the night to almost 100% as demonstrated by the University of Washington.
  • Lack of water is the factor No. 1 cause of daytime fatigue.
  • Drinking 5 glasses of water daily decreases the risk of colon cancer by 45% and can reduce the risk of breast cancer by 79% and 50% probability of bladder cancer.
  • 2 glasses of water after waking up contribute to activate the internal organs .
  • A glass of water thirty minutes before meals helps digest .
  • A glass of water before taking a shower helps lower blood pressure .
  • A glass of water before going to bed will help you not to have heart attacks.
  • It helps to lower blood pressure.
  • Water is involved in digestion, absorption and distribution of nutrients and even transportation of all types of toxins .
  • It is involved in the processes that help us to weight loss and also the beauty of the hair, nails and skin.






Tested drinks that can help in lowering blood pressure

  1. A very useful drink is low fat milk that is rich with calcium. It is found that people who are suffering from calcium deficiencies are at higher risk of high blood pressure. It is recommended to drink three servings of low fat milk daily to keep your blood pressure lower.
  2. Fruit juices are also found really effective in lowering blood pressure. Pomegranate juice is really effective as it is a natural inhibitor of ACE, an enzyme producing Angiotensin II protein raising blood pressure. The juice of pomegranate works similar to prescribed medicines. Cranberry juice is also a good option that is a rich source of antioxidants, Vitamin C and anti-inflammatory properties. Grapes juice is rich with potassium that also control your high blood pressure. It is recommended to drink one glass of fresh juice of any of the fruit daily. Other fruits includes apricot, guvava, kiwi, bananas and honeydew melon.
  3. Vegetable juices are also good to lower blood pressures they are the natural sources of calcium, iron, potassium and zinc. You can drink juice of fresh spinach, tomato, carrot and beet greens are very effective. A glass of fresh vegetable juice daily can improve your blood circulation and lower blood pressure.
  4. A very common and most healthy drink is water that is the healthiest and cheapest most drink. Drinking an adequate amount of water, that is eight to ten glass can lower your blood pressure.
  5. Coffee and black tea is also found effective in lowering blood pressure. Decaffeinated coffee is good to drink if you want to lower your blood pressure because caffeine is effect your blood pressure in an opposite manner. According to studies, two to three servings of black tea daily can lower your blood pressure up to 4 points. Though it is a very small effect but according to doctors it is of great importance for a person’s health.


Personal Expirience

Since I returned from India I established a routine in my life as a sports coach. Every morning when I woke up I drink 3-4 glasses of water. This may seem a lot but I think that drinking this amount of water in the morning is ok . I used to drink almost a liter of water which happens to be the minimum amount of water recommended for sedentary people by doctors . My personal doctor recommends drinking 2.5 liters of water a day when you do sports 2-3 times a week and 3 to 4 liters when you train 5 to 7 times a week. Do not drink too much water or you'll waste a great amount of time on the toilet. I recommend you to listen to your body and adjust your water to your physical activity .


Image courtesy of FreeDigitalPhotos.net

11 comments :

Anonymous said...

I love water, I really enjoy drinking it. I am 70 years young and everyone thinks I am in my late to early 60. I have no wrinkles on my face and in good shape.

MARY said...

I'm really glad you are in good shape. Drinking water helps maintain youthful skin and delay the signs of aging,
Have you noticed what happens to the land when it is dry? Cracks and breaks right?.
This is exactly what happens to your skin if you do not drink water.

naveen liyanage said...

It needs water to regulate body temperature and to provide the means for nutrients to your organs and tissues to travel. It also helps carry oxygen to the cells, removes waste, and protects your joints and organs. Underwater or throw to lose excess water leads to dehydration. Symptoms of mild dehydration include thirst, muscle and joint pain, back pain, headaches and constipation.
A strong smell of urine, with a yellow or orange, it may indicate that you are not getting enough water. Note that riboflavin, vitamin B your urine is bright yellow when taking dietary supplements that contain large amounts of riboflavin. Some medicines can affect the color of urine as well.

Lasantha wickrama said...

I think it should be like this way. Drinking too much water is rare but can cause hyponatremia, an electrolyte imbalance, which can have serious negative health consequences, including death. By letting your thirst be your guide, consuming water from a variety of food and beverage sources, and following the recommendations of a health professional for health conditions or intense physical activity, you can avoid drinking too much water.Increasing your water or fluid intake in the late evening may cause you to have to get up in the middle of the night to go to the bathroom. To avoid this, you may want to limit your beverage intake after dinner.Do not attempt to regularly replace food with water as a weight-loss technique. Water is not intended to replace food in your diet, as you need the nutrients from solid foods to survive.

Alex said...

Thank you for spelling out the need for more water consumption so clearly and with so many great examples of why it is so important. As a trainer, I see the problem of dehydration quite often and always instruct my clients to bring along or buy a large bottle of water every time they work out. Some think those electrolyte sport drinks are better, but nothing beats clear water. That is what we are made of after all. Drinking during a workout really helps prevent cramps and headache with blood pressure issues as well. If you drink too much, well, running to the bathroom gives you a bit of exercise as well.

Jon said...

I never knew that water could help with so many different things. I mean, I know that our bodies are mostly made of water and that it is generally healthy, but I didn't know it could help prevent heart attacks and things like that. I'm definitely going to add more water to my diet. Do you have to drink plain water, or is it okay to put a bit of lemon, lime or seltzer in it to give it a better taste? I'm not too fond of our city water here, and bottled water gets expensive and there are so many plastic bottles everywhere. I try to be environmentally conscious too.

Derek said...

Is there some formula I should go by based on my weight to see how much water I should drink every day? I've hear conflicting reports. I am overweight and trying to lose by changing how I eat and avoiding sodas and excessive coffee with sugar. Can I drink a gallon of water every day?

LLoyd said...

I really appreciate your list of diseases and disorders that can be helped or prevented just by drinking enough clear water. I insist my clients drink at least a liter per day, and for the very overweight individuals, I definitely recommend more. It is so important in letting go of toxins and cellular waste products let off while losing weight.

Ronnie said...

I'm interested in juicing with organic vegetables and fruits and find it very helpful to maintain a good quality of energy and health. I was interested to read your note on caffeine, which I always thought was bad for blood pressure, but that black tea, which has caffeine was actually shown to be helpful. I think tea is a wonderful thing, though I usually stick to green.

Bill said...

I can totally attest to the fact that drinking water before and throughout a strenuous workout reduces cramping and muscle fatigue. I used to avoid carrying around a water bottle at the gym because I thought it was unnecessary and a bit silly. So wrong! My performance increased after using more water during workouts.

Warren said...

One thing I see a lot with my wife is when she feels bloated or puffy - retaining water - she drinks less water. I know enough about biology to know she should do the opposite and drink more so her body releases the stored fluids. Drinking more water rather than less helps keep your body fit and stable.

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