Hydration and how can water help with weight loss?

How can drinking water help with weight loss?

  • Stops you craving for salty and sweet food

  • Helps you recognize the difference between hunger and thirst

  • Increases your metabolism

  • Keeps your eating on track, drink water first when you feel hungry if the stomach is still growling, grumbling and gurgling after 15 minutes then it’s hunger

  • It’s calorie free

Identifying dehydration

  • Lack of fluid intake, thirst, dizziness, headache, fatigue,

  • Clumsiness, falling, aching joints, drowsiness, changes in mental status – confused

  • Urine: dark colour, odour, painful, reduced frequency, check your urine colour pale is good! Constipation.

  • Dry mouth or chapped lips, furrowed tongue, difficulty swallowing

  • Dry shriveled skin, absence of sweat, skin flushing, heat intolerance, dry and/or sunken eyes.

  • Drop in blood pressure rise in pulse, weight loss, nausea and vomiting, loss of appetite

AS A GENERAL GUIDE

  • Aim to drink between 1.5 and 2.5 litres of fluid a day (6 - 8 glasses (250ml) each day.), unless otherwise advised by a Health Professional

  • Fluids can be taken as a variety of hot and cold drinks (limit alcohol) and keep the balance right. Keep caffeinated drinks to a minimum as they can dehydrate. Try changing to caffeine free tea, herbal tea bags or coffee

  • Aim for at least 4 glasses of water a day (tap water is an ideal choice) flavour water with following:

  • Twist of lemon or lime (or a little juice) or a small piece of fruit or a little unsweetened cranberry concentrate (look in health food stores) or a slice of cucumber (subtle, but refreshing) or a mint leaf or two ("bruise" them a little to release the flavor) or a lavender flower or other edible flower or sugar free squash.

TEN TIPS TO KEEP HYDRATED

  • 1.Have fluids readily available

  • 2.Decrease in your fluid intake does not decrease incontinence

  • 3.Drink small amounts of fluid frequently

  • 4.Drink all fluids with meals and medication

  • 5.Have fluid-rich foods e.g. fruit and vegetables

  • 6.Have fluids on outings and drink frequently

  • 7.Include beverage break in all activities

  • 8.Drink regularly. Especially between meals

  • 9.Drink a variety of fluids

  • 10.Drink enough fluid throughout the day 8 cups/day

  • Remember the more active you are the more fluid you need. Increase fluids during acute illness & hot weather

  • For specialized Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer

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