The proper temperature, amount, and timing of drinking water - Nutritionist's Column Vol.116
Water is an essential part of our bodies.
Approximately 60% of the body is made up of water, and consuming water plays a variety of roles, including regulating body temperature, eliminating waste products, and transporting nutrients.
In terms of beauty, it is also expected to keep the skin moisturized, prevent acne, and reduce swelling.
Drinking enough water is very important for maintaining good health and beauty.
The amount of water the human body needs per day
The amount of water needed per day varies depending on the individual and their level of activity, but for adults, the recommended amount is about 30-40ml per kg of body weight .In other words, if you weigh 50kg, you should drink 1.5 to 2 liters, and if you weigh 60kg, you should drink 1.8 to 2.4 liters.
This amount is only a guideline, and you will need more fluids if you are exercising, in a hot environment, have a fever, or are vomiting or have diarrhea.
Even though water is important, drinking a lot of water at once can cause it to be excreted from the body.
In addition, it is important for the elderly and infants to drink plenty of fluids as their fluid regulation function is impaired.
Even if you're not thirsty, try to drink small amounts of water frequently.
Regarding the temperature of the water you drink
The temperature of water you want to drink varies depending on the temperature and your physical condition, such as cold water on hot days or when you have a fever, and hot water on cold days.
So how does the human body react to the temperature of the water we drink?
As your body cools down, your thermoregulatory system is activated, which may temporarily increase your metabolism.
It also stimulates gastrointestinal activity and is expected to promote digestion.
However, sudden temperature changes can put strain on your internal organs and may cause your body to become cold.
Cold water can stimulate the stomach and intestines and may cause diarrhea, so it is important to drink it slowly and in small amounts.
In Asia, people are generally less likely to prefer cold water than people in Western countries.
This is due to the influence of traditional medicine, which holds that cold water cools the body, and the culture's preference for hot drinks such as tea and soup.
▼ Room temperature water (15℃ to 30℃)
Our bodies are designed to maintain a body temperature of 36-37°C.
For this reason, room temperature water is said to be the most ideal temperature, as it places less strain on the body's ability to regulate body temperature and is easily absorbed into the body.
▼ Warm water (around 35-40°C)
It warms the body and has a relaxing effect.
It promotes blood circulation and is also expected to be effective in improving coldness and constipation.
Water temperature to suit your lifestyle
Here are some recommended ways to change the temperature of the water you drink depending on the time of day and your activities.▼When you wake up <br>Drinking room temperature water, warm water, or hot water will wake up your body and activate your metabolism.
▼After exercise <br>To replenish the fluids lost through sweat and to lower your body temperature, which has risen suddenly, we recommend drinking room temperature or cold water slowly and frequently.
▼Before and during meals <br>Drinking lukewarm water before meals and room temperature water during meals will promote digestion and help with the absorption of nutrients.
▼Before and after bathing <br>It is important to stay hydrated as your body temperature rises and you sweat more.
Room temperature water, warm water, or lukewarm water is recommended.
▼Before going to bed <br>Drinking a small amount of room temperature water will help prevent dehydration.
Avoid hot water as it can raise your body temperature and make it harder to fall asleep.
The effects of hot water
Here, we will also introduce hot water.
Plain hot water is a drink made by boiling water and then cooling it to about 50°C.
It is gaining attention for its health and beauty benefits.
How to drink hot water
Drink about one cup at a time slowly.
Be careful not to drink water that is too hot, as it can irritate your stomach and intestines.
A little ingenuity in boiling water
Many people probably boil water using electric kettles, the number of which has been increasing in recent years.
It's convenient because you can easily boil water, but there are other ways to use it that can change the mineral content and provide even greater benefits, so we'd like to introduce them to you.
▼Boil in an iron tea kettle or iron kettle . Iron dissolves easily in water, providing a slight iron boost.
Iron is effective in preventing anemia and promoting energy metabolism.
It is said that the tiny bubbles that form when boiling enhance the mellowness of the water.
*Caution : Excessive iron intake can cause gastrointestinal disorders, so be careful not to drink too much.
▼Boil in a copper vessel <br>The copper dissolves into the water, slightly replenishing your copper content.
Copper has antioxidant and antibacterial properties, and is said to be effective in improving skin and immunity.
Its high thermal conductivity allows it to boil water evenly.
*Caution : Excessive copper intake can cause liver damage, so be careful not to drink too much.
In addition, the hardness of water varies depending on the region, and water with high hardness contains a lot of minerals such as calcium and magnesium.
If you want to consume more minerals, we recommend choosing water with high hardness or boiling it in ironware such as an iron pot or tea kettle.
▼For more information on the types of water, check out our previous column▼
> Find the right water for you ~ Nutritionist's Column Vol.85
Drinking water is very important for maintaining good health and beauty.
You can hydrate more effectively by paying attention to water temperature, amount, and timing.
Find a method that works for you and make sure you stay hydrated every day.
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View all Protein Blend products
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
She is a nutritional advisor in the healthcare field and a professional in agribusiness. She is also involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
