water Archives

December 22, 2021 By GOQii 5 Comments

Why You Need To Consume More Water During Winter

Winter can be a dreadful experience if you don’t have the resistance to withstand cold. While searching for things to keep us warm from the outside and within, consuming water is quite low on our winter checklist. But there are many reasons why you need to consume more water during winter – one of them being that we get more dehydrated during winter.

Why Do We Feel More Dehydrated During Winter?

It’s a fact that we get more dehydrated in winter when compared to summer. This is because when the surrounding temperature drops, we cling to the heater or cover ourselves with layers of clothing to keep us warm. This artificial heat causes dehydration.

Though we do not sweat during this season, water vapor is still lost from our body through our breath. Winter can even accelerate dehydration because of the lifesaving mechanism that’s functional in our body which constricts our blood vessels in cold weather, in turn conserving heat and maintaining body temperature.

Shrinking blood vessels increase blood pressure, making our kidneys produce more urine which means less blood to fill in the veins and arteries and frequent visits to the loo, hence, increasing the risk of dehydration. Dehydration causes muscle fatigue, cramps, loss of coordination and even a stroke. A dehydrated body is easily prone to flu and winter cold.

Basically, during winters we refrain from having enough water. With the days being short, it makes us exercise less and our food intake grows. When our body is well hydrated, its efficiency to break down fat for energy increases so that we have better control of our appetite.

The other concern is that of water retention due to the body not being well hydrated during winter. This takes place when our body starts feeling the scarcity of water and it starts holding back water leading to water retention.

How do I know if I am dehydrated? – Thirst is our body’s way of saying “I am on the verge of dehydration”. You can even be watchful of how clear or light colored your urine is. If it is dark, hydrate immediately.

How Do I Consume More Water During Winter?

Drink Warm Water: 90% of the excuses that we give for not having water in winter is that it makes us feel cold. The best solution here is to drink lukewarm water, which would not only soothe your throat but will also replenish your water stores while boosting your metabolism
Balance Tea and Coffee With Water: Caffeine and alcohol are diuretics (they cause us to lose more water through urine), so try to have a glass of water before having your evening tea/coffee. Have another glass after a few mins of after having your tea/coffee This way, we can replenish our body’s water store.
Include Water Based Food In Your Menu: Vegetables and fruits are naturally rich in water, which also provide vital minerals and vitamins. Soups are the best way to go! Try this Chilli Bean Soup to keep you warm: https://goqii.com/blog/chilli-bean-soup/
Drink Water Throughout Your Exercise: Make it a point to have water before, during and after your exercise. Due to the cold climate, there are very fewer chances of sweating too much or feeling too thirsty, mind it your body needs it!
Make Water Interesting: Many find drinking plain water very boring. If you are one of them, then you can add natural flavors to water (not free calories though) by adding some fruits or herbs which give the water some mild taste and make it delicious to sip on.

In conclusion, I would say be it summer, monsoon or winter, our body remains same through the year. So keep sipping and always stay hydrated! If you have difficulty keeping track of your water intake, you can log and track your daily water intake via the GOQii App as well as set reminders to drink water.

We hope this article helps you consume more water. For more on staying healthy during winter, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

September 20, 2021 By Anushree Ashtekar 5 Comments

How Much Water Should You Consume Before, During & After A Workout?

Water is an indispensable part of our daily diet. It makes up about 70% of our total body weight. It is also a component that is very easily taken for granted. Staying well hydrated is one of our body’s basic needs. Thirst is a late indicator of dehydration. When thirsty, our body is already dehydrated at a cellular level. The color of the urine can also determine our hydration status. Dark yellow urine indicates dehydration whereas clear urine indicates a well hydrated body. Along with the diet, we must also pay attention to what and how much water we drink, especially before, during and after a workout.

Why Is Water Intake Important?

1. Pre-Workout Water Intake
If we start our workout in a dehydrated state, it will adversely affect our performance. We would feel low on energy, stiff muscles and also get cramps easily. That is essentially because water forms a major part of our muscles and also helps in keeping the joints well lubricated. Intake must start well 2-3 hours before a workout. The water intake also depends upon the intensity of activity and the individual’s own body condition.

If a person sweats too much, at least 500-600ml of water 2-3 hours prior to exercise is a must. This will ensure good hydration status. If the workout lasts for a longer time, like over an hour, then it would be advisable to consume a carbohydrate drink (up to 8% concentration). This will help to prevent fatigue and dehydration.

2. Water Intake During a Workout
The consumption here depends on the duration of the activity. If the exercise or sport event lasts for less than an hour, then there won’t be a chance to ingest too much fluid within the duration of the activity. Here, we can consume 1 small glass (180-200 ml) of plain cold water every 15-20 minutes. Cold water would make a better choice over water at room temperature because cold water has a faster gastric emptying time. Also, if the person has consumed enough dietary carbohydrates, the glycogen stores in his muscles and liver will suffice for providing energy to sustain the activity. In the case of a high intensity workout or sport event (marathon, game of football, etc), that goes for over 1 hour, the individual is at a risk of decreased performance due to dehydration, fatigue and hypoglycemia. Their fluid intake must include carbohydrates and electrolytes. Carbohydrate will prevent hypoglycemia. The electrolytes like sodium and chloride need to be replenished due to sweating. Also, sodium will help in water retention.

3. Post-Workout Intake
We need to pay good attention to eating and drinking right post any workout or exercise. There arises a need to replenish the carbohydrates, salts and water that are lost during the activity. Immediately after a workout, for the next few hours, work on improving your hydration levels. Do not start with any new activity without attaining good hydration levels. Replenishing the salt reserves must be your top priority as sodium has good fluid retention capacity which keeps up the urge to drink water. Fluid consumption, containing carbohydrates, salts and water, must continue up to 5-6 hours after the activity. The best way to ensure that you are hydrating yourself well is, to weigh yourself before and after the exercise/event and drink at least 400-500 ml of water for every 1 pound lost. Fluid intake needs to be planned and distributed at regular intervals.

It would always be better to carry a bottle of water with you wherever you go and sip on it regularly. Many a times, your performance during a workout can be improved only with optimum hydration. We hope this article helps you. Do leave your thoughts in the comments below.

For more tips on workouts, hydration and being fit, check out Healthy Reads or ask your GOQii Coach directly by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

March 6, 2019 By Poonam Goyal 5 Comments

What Alkaline Water Does To Your Body!

A few days back, I was at a store. I came across water filters that claimed they increase energy and regulate the body’s pH level. It tempted me. To add something more healthy to my regimen, I purchased an expensive filter without knowing what I was really buying. Now that I have read up a little on Alkaline Water, I want to share my thoughts on it.

First, let’s understand what Alkaline Water is and how different it is from regular water. Certainly, it boils down to the pH levels. Liquids with a pH closer to 0 are very acidic while liquids with a pH close to 14 are very alkaline. Pure water is neutral and has a pH of 7.0 whereas Alkaline Water has a pH between 7-9.5.

In today’s fast paced world, our gastric acid levels have increased. Due to our dependence on processed foods, artificial additives, refined sugar, increasing stress levels and reduced physical activity, there’s an imbalance in the acid and alkaline environment in our body. So we are moving towards quick fixes like alkaline water.

Advantages of alkaline water

The most important health benefit of alkaline water is to fight acid reflux, which is a common health concern these days
It makes us feel more energetic as our body is able to absorb it more quickly
Healthier gut, as higher pH water protects us from dangerous microorganisms due to its negative oxidation-reduction potential (ORP).
Provides antioxidants
Protection from contaminated water

Disadvantages of Alkaline water

Digestive malfunction – drinking alkaline water can cause steep changes in the levels of pH and can hinder the digestion process
Can cause a condition called hypochlorhydria, that is the reduced absorption of calcium in our body
Presence of too many ions in the body can result in acute dehydration at the cellular level
Exert pressure on the kidney to bring the pH level to ideal

Artificial Alkaline Water

Lot of water ionizers are available in the market these days. In essence, what they do is split the water molecules with electricity to create alkaline water. We get them in the form of water filters or filter bottles.

All water found in nature has a pH that perfectly corresponds to the minerals in water. When we drink alkaline water, our body assumes it is receiving alkaline minerals like calcium and magnesium. The problem with ionized water is that the body thinks it is receiving more alkaline minerals than what are actually present in the water.

Before the body is stressed by the artificial alkalinity, the first 30 days might make you feel better due to the presence of antioxidants and hydration. Other side effects can be erratic heart behavior, hypertension, UTI, infections etc.

It is also advised that if we are drinking ionized water or artificially alkaline water, we should measure our bodies pH daily and regulate the consumption accordingly.

Few Interesting facts about our body’s pH

Our body regulates blood pH in a very narrow range because all the enzymes are designed to work at pH 7.4. If the pH varies too much it will not be able to function
We cannot change the pH of our blood but our diet does affect the pH of our urine. Normally urine is at pH 6, which is acidic but normal and shows our kidney is working fine
The pH of the stomach acid or gastric acid is 1.5 – 3.5 which is required for the proper digestion of our food . Alkaline ions might cancel the acid and neutralize it
It is the job of the lungs, liver and kidney to maintain a normal pH of our body
The most common minerals found in water are calcium, potassium, copper, manganese, magnesium and iron. According to World Health Organisation(WHO), water contributes to 1-20% of the dietary intake of some trace minerals

How to Make Your Body Alkaline Naturally

Start your day with a glass of lemon water
Add a tsp of natural baking soda to water and drink it the first thing in the morning. It helps neutralise stomach acids and provides relief from indigestion in adults
Add some cucumber slices to water to make it alkaline
Store water in a copper vessel and drink it in the morning
Drink cumin water or cumin tea. Cumin water generally stimulates the secretion of digestive enzymes and accelerates the digestion process, thus helping you fight gut issues
Vegetable juice will not only make your body alkaline but add various nutrients to your diet too
Start your day with a glass of water with 1-2 tbsp of Aloe Vera juice added to it. Aloe Vera juice alkalizes the body, balancing overly acidic dietary habits
Drink natural coconut water. The pH acidic level in the body turns alkaline when you drink coconut water and that’s why it’s good for acidity
Add more fruits and vegetables in your diet. According to the Institute of medicine 20% of water comes from food sources

Naturally occurring alkaline water is undoubtedly good for health but what we get in the present times is water that is artificially made alkaline. If our goal is to be healthy why would we drink or eat anything artificial.

January 22, 2019 By Trupti Hingad 3 Comments

RIGHT WAY TO DRINK WATER

a gallon of water a day

Hydrate! Hydrate! Hydrate should be the slogan. The India Fit Report 2019 study indicates that overall the average water consumption has increased since 2017 from 1.5 lit to 2.17 lit in 2018.

But, the question often asked is are you drinking 8-10 glasses of water per day? Not having sufficient water has many side effects but, it is also important to be mindful of the way and “how” we drink water.

Water is chemical energy which means it is a universal solvent. Water exists in the body as plasma, cytoplasm, serum, saliva, nasal secretion, cerebrospinal fluid, urine and sweat.

Considering how essential water is to human life, here are some handy yet important tips to drink water.

It is always better to sit down and drink water rather than standing: When you stand and drink water you upset the balance of fluids in the body and this may lead to more accumulation of fluids in the joints. When you sit and drink your muscles and nervous system is much relaxed and thus you absorb it nicely. Also, kidney pace of filtration is good when you sit and drink

Avoid consuming a large volume of water at once: When you gulp too much amount of water at one go. Air is blocked from going into our lungs which can lead to heart and lung issues.

Avoid ice chilled water; drink room temperature or warm water: Ice chilled water disturbs the ongoing process of digestion and puts off the fire. Cold water decreases the blood supply to various organs of the body further leading to constipation. Drinking tepid water can help in proper digestion and metabolism that promotes weight loss, relieves bloating and pain. Whereas warm water helps to keeps fire in the stomach on leading to good digestion and also control cholesterol levels keeping arteries clean.

Keep a tab on indicators your body gives when you are thirsty: When you are dehydrated, the colour of urine changes to dark yellow, whereas clear urine is a sign of a hydrated body. Dry lips and tongue are indicators of dehydrated body

Start your day with a glass of water: Drinking water in the morning helps in flushing all the toxins in the body and cleanses your intestines. It helps to ward off many diseases.

It is good to use water stored in silver or copper vessels: As water stored in these vessels has the ability to balance all three doshas in the body and it does by positively charging the water. Copper has numerous antioxidants and anti-bacterial properties that help boost the immune system of the body. It also has anti-cancer properties. Water in the silver vessel has the power to remove free radicals from the body and gives a cooling effect in the intestines and smoothens the process of digestion.

Drinking water is not just to quench thirst. We have to remind ourselves that drinking water is a habit of replenishing and recovery process. It helps to replenish the essential salts and minerals lost when we sweat. It hydrates our muscles and tissues for proper usage. It maintains the fluid balance of our body that controls acidity levels.

So Drink slowly and drink enough!