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How to drink water: tips for proper hydration

Moisturizing properly is not only about drinking lots of water, but also about doing it the right way. Find out the advice of experts to get full of well-being and avoid the most common mistakes.

 

How to drink water? It may seem like a trivial question, but it’s not. When we talk about hydration, we tend to favour discussions about the quantity and quality of water (how much to drink? Which brand to choose?) while neglecting other important aspects.

 

Let’s find out how to drink water during the day to hydrate properly.

 

When to drink water

To maintain an optimal water balance it is important to drink throughout the day, without waiting for the thirst to quench. Thirst is in fact a wake-up call that is activated when the body already begins to be dehydrated, so it is better to prevent it. This is true for everyone, but especially for the elderly and children, where the thirst mechanism is less sensitive and risks being activated when the loss of fluids is already excessive.

Drink water in the morning

 

Drinking water in the morning, before breakfast, is a good habit to start the day in the best way. One or two glasses of water as soon as you wake up help rehydrate your body after hours of sleep and improve intestinal and kidney function.

Drink water during meals

 

Many people mistakenly believe that drinking water during meals is bad for them. Nothing could be more wrong. Water improves gastric secretion and has no negative effect on digestion. It is therefore absolutely permissible to drink up to 500-700 ml of water while eating, always taking care to chew each food well.

Drink before meals

 

Ingesting water before meals helps to increase the sense of satiety without adding calories. Recent studies have also shown that drinking water before eating stimulates metabolism and thermogenesis, promoting weight loss.

 

Drinking water during physical activity

 

When doing sport it is essential to replenish fluids lost through sweat. An optimal routine involves pre-hydration before training, taking about 500-700 ml of water. During sport it is also recommended to drink small amounts of water every 15-20 minutes. There is no need to rely on mineral salt supplements or carbonated drinks that are harmful to health: water and a diet rich in fruit and vegetables offer everything you need to feel good.

How to drink water

 

After seeing when to drink, we move on to the “how to drink the water” directions, trying to shed light on the questions we are asked most frequently.

Drinking in small sips

 

One of the basic rules of proper hydration is to drink often in small sips. Swallowing a lot of water in one gulp risks eliminating fluids more quickly through the urine, effectively reducing the benefits of water on our body.

Drinking boiled tap water

 

We are often asked if boiled tap water is safe to drink. The fundamental premise is that water in Italy is hygienically guaranteed, because it undergoes drinking processes. Boiling serves to improve the smell of tap water, which can be compromised by too high concentrations of chlorine. In case of particularly “hard” water, therefore rich in mineral salts, there is the risk that these precipitate to the bottom creating crystals that are difficult to digest. To counteract this problem, we recommend always filtering boiled water with a clean cotton cloth before drinking it.

 

The temperature of the water to drink

 

There is no fixed rule to determine the ideal serving temperature for drinking water. Lukewarm water, or warm water, is particularly suitable in the morning to stimulate digestion and the detox effect, and can help combat headaches and inflammation because it stimulates blood flow to the tissues. Fresh water is generally recommended to lower the body temperature in case of fever, or during sports activities. What should be avoided is the consumption of ice-cold water, especially when you are hot. Besides causing congestion, very cold water increases perspiration and thirst.

How much water to drink every day

 

Daily water requirements vary according to age, lifestyle, individual health and outdoor temperatures. Experts recommend taking at least 1.5-2 litres of water within 24 hours, taking care to integrate moisturizing foods into your diet, especially in summer.

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