Come bere di più: 5 consigli per l’inverno

February 2, 2024

How to Drink More: 5 Tips for Winter

By Naturale Bio

The water it is fundamental, we could say that it is life itself, that's why drink more for many people it is a real health need, often not so easy to pursue.

Water makes up, on average, 75% of a newborn's body weight and about 60% of an adult's. We are made of water !

Let's start, in fact, by defining How does thirst stimulation work , have you ever wondered?

The feeling of wanting to drink is regulated by an area of the brain, the hypothalamus , which monitors various factors of well-being in our body. When the overall volume of water inside the body, which should be kept constant, drops too much, we find ourselves in a condition of water imbalance. This means that blood volume and pressure decrease, the kidneys send the signal to slow down the "water loss" of urine production, the skin and mucous membranes (inside of the mouth, lips, around the eyes, etc.) begin to dry out.

Listening to the stimulus of thirst is necessary and, in fact, one should never reach these alarm levels but try to prevent them.

Here are some tips to help you drink more, even in winter, when the thirst stimulus is less noticeable.

Clever ideas to force yourself to drink more and stay better hydrated

How much water should we drink daily? This depends on several factors, including age and lifestyle.

From an early age it is good to drink at least one liter of water a day, and then gradually increase it as body volume increases. An average adult, man or woman, should drink at least 2 liters of water a day.

Then of course, if you are an athlete, for example, or if you suffer from a pathology that leads to greater dehydration – such as some intestinal absorption pathologies – then you need to pay even more attention to how much you drink.

Often, however, due to haste or the simple fact of not feeling the stimulus of thirst – a typical aspect, for example, of the elderly – we need to find tricks to push ourselves to hydrate correctly.

Drink as soon as you wake up

A glass of water as soon as you get out of bed, at room temperature, helps restore the body's balance after many hours of night rest.

Have a water bottle with you

Always having a water bottle or glass on hand, in plain sight next to your work or study station, is a valid help to remember to drink more often. For the incorrigible, just set alarms on your smartphone, a “hydrating” trill every hour!

Drink flavored water

For many people, the real obstacle is the non-taste of water, that neutral taste that is perceived as boring, not to say unpleasant. Just think, for example, of those who are undergoing a therapy based on medicines that alternate the perception of flavor: often in these cases the water becomes really bitter and unpleasant to drink. There are natural flavors that can overcome this problem without adding excess sugar or calories. A few drops of fresh lemon or orange juice, a pinch of stevia, natural extracts of aromatic plants such as chamomile or mint and even our powders superfoods.

Don't underestimate the water in your food

Another perfect “trick” is to drink… while eating! In winter it is even easier, go ahead with broths, soups and broths, nutritious and hydrating. And in reality any food has a water component, especially fresh ones, like fruit and vegetables.

Green light and infusions and herbal teas

A similar solution to that of flavored water is to prepare excellent steaming cups of green tea or infusions – like the one in dog rose – for a relaxing cuddle and perfect for drinking more.

Hydrate well, be careful to drink the right way

You might think that the diktat is: drinking a lot is always good. This is not exactly the case, let's say that It depends on how and what we drink .

For example, there are those who have the habit of drinking iced drinks, cold from the fridge or with added ice, even in winter: be careful not to incur digestive blockages , if you really can't do without drinking cold water, do it slowly and in small sips, otherwise it's better to prefer room temperature.

Similarly, thinking of hydrating yourself with fizzy drinks full of artificial colorings, sugary industrial juices, cappuccinos and hot chocolates or, worse, alcohol, well... no, it doesn't work like that! Limit your consumption of these products to a minimum , in small quantities they are a pleasure that does no harm, but never overdo it.

Another necessary warning for those who are going through difficult moments in their relationship with food: drinking water to not feel hungry, trying to "fill up" with liquids to help your diet and weight loss, is not healthy. If you are experiencing it in this way, it is better that you talk to a professional who can support and sustain you.

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