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
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 shrivelled 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