8 Rules to Know About Water Consumption

Water constitutes approximately 60 percent of body weight and is shown to be the second most important requirement for human life after oxygen. The benefits of water are endless; it cleanses toxins, maintains body temperature within certain limits, plays important roles in the regular functioning of many organs, particularly the kidneys, and metabolism, and helps us digest the food we eat. Elif Gizem Arıburnu Oğuz, Nutrition and Dietetics Specialist at Acıbadem International Hospital, warns that insufficient water consumption can lead to many important health problems, including dehydration, premature aging, hypertension and digestive issues, and states: "For this reason, it is quite important to drink the amount of water your body needs every day. It is often said that drinking 8-12 glasses of water daily is the right approach. However, the truth is that the amount of water you need can vary depending on your gender, how much exercise you do, how hot the weather is, and many other factors. The Institute of Medicine (IOM) recommends that adult men consume a total of 13-15 glasses of fluid (approximately 3 liters) per day. It recommends that women consume 9 glasses (slightly more than 2 liters) of fluid per day" she says. At this point, many of us have several questions: Does lemon water provide benefits? Should I drink water on an empty stomach in the morning? Is lukewarm water or cold water more beneficial? Does water make you lose weight? Elif Gizem Arıburnu Oğuz, Nutrition and Dietetics Specialist at Acıbadem International Hospital, answered the 8 most frequently asked questions about water consumption, which is our source of life; she provided important recommendations and warnings.

Is drinking too much water as much of a mistake as drinking too little?

In addition to drinking too little water, drinking too much water can threaten our health by disrupting the fluid electrolyte balance in our body. Nutrition and Dietetics Specialist Elif Gizem Arıburnu Oğuz states: "If you have heart failure or kidney disease, you may need to limit your fluid intake. If you drink too much water and your kidneys cannot eliminate the excess water, a condition called 'hyponatremia' can develop. This means that the minerals in your blood are diluted or watered down. As a result, sodium levels in the blood decrease, your body's water level rises, and your cells swell. This condition can lead to quite serious, even life-threatening problems."

Is it correct to drink water on an empty stomach in the morning?

It has been proven that 500 ml of water consumed immediately after waking up in the morning accelerates blood flow, increases the production of new blood cells, and gives your skin a glow. Drinking water on an empty stomach in the morning also contributes to the functioning of the intestines, helping you get rid of excess weight. In addition to making you feel less hungry, it also helps eliminate toxins in the intestines from your body. Beyond these, it accelerates your metabolism, contributes to your hair having a healthier and more radiant appearance, alleviates stomach acid problems if you have them, helps prevent kidney stone formation and urinary tract infections, and strengthens your immune system.

Does drinking lemon or vinegar water provide benefits?

Nutrition and Dietetics Specialist Elif Gizem Arıburnu Oğuz notes that drinking lemon or vinegar water in the morning is beneficial, and lists the reasons as follows: "The potassium in vinegar and lemon can help control blood pressure. The vitamin C you get from drinking lukewarm lemon water in the morning can reduce the risk of cardiovascular disease and stroke. At the same time, it raises body pH that fights diseases and bad bacteria that develop in overly acidic environments, supports healthy cell function and structure, and keeps bacteria and viruses away from your body." However, because they have high acidic content, if you have stomach problems such as reflux or gastritis, you are advised not to consume lemon or vinegar water.

What is the correct way to drink water?

The correct way to drink water is to sip a glass of water gradually over 10-15 seconds. Consuming water half an hour before and half an hour after your meals helps prevent your stomach from expanding. Caution! Consuming too much water at once can cause bloating and discomfort in the stomach.

Should water be drunk while eating?

Approximately one glass (200 ml) of water consumed with meals helps break down large food particles, making it easier for food to pass from your esophagus to your stomach. Additionally, by helping food move smoothly, it prevents bloating and constipation.

Does it matter if water is cold or lukewarm?

Nutrition and Dietetics Specialist Elif Gizem Arıburnu Oğuz points out that the safest way to drink water is to consume lukewarm water, because very hot water can cause irritation in the mouth, and very cold water can thicken nasal mucosa and make respiratory passages difficult. Elif Gizem Arıburnu Oğuz states: "However, drinking cold water also has many benefits. For example, when exercising, running, or when it is very hot outside, drinking cold water can be a good option to lower your elevated body temperature." In conclusion, whether cold, hot, or lukewarm water; what matters is not neglecting the water your body needs to take in.

Is it important to drink water while exercising?

While exercising, we need water for our organs and cells to function properly. Drinking water during exercise also helps regulate our body temperature. Therefore, if you do not drink enough water during exercise, you put yourself at great risk for dehydration and other complications. Additionally, your muscles may become tired, you may experience cramps, weakness, and loss of coordination. In case of dehydration, your body cannot cool itself, and serious conditions such as heat stroke can develop as a result of elevated body temperature. To prevent dehydration, pay attention to the amount of water you drink not only during exercise, but also before and after exercise. Nutrition and Dietetics Specialist Elif Gizem Arıburnu Oğuz points out that there are no strict rules about how much water should be consumed during exercise, and states: "Because metabolism varies from person to person. You should consider factors such as your sweating rate, the temperature and humidity of your environment, and how long and intensely you exercise."

Does drinking water make you lose weight?

Research has found that water increases metabolic rate by up to 30 percent, while water consumed before meals creates a feeling of fullness and causes us to eat less. Another study noted that water consumed before meals allows us to take in an average of 75 fewer calories due to these effects. Nutrition and Dietetics Specialist Elif Gizem Arıburnu Oğuz emphasizes that the major factors affecting our metabolism are genes and age, and states: "These are two factors we cannot intervene in. The factors we can intervene in are adequate and quality sleep, adequate nutrition, and exercise. Water consumption has a positive effect on metabolic rate. However, this effect is too small to significantly affect weight loss goals. In other words, we should focus on factors that have greater effects to speed up our metabolism."