We all know how important hydration is for our health. We read that water accounts for about 2/3 of our weight and that every cell, tissue and body of our body needs water to function properly. Water is necessary for good thermoregulation, joint lubrication and elimination of waste substances from the body.
Water directly affects the elasticity of the muscle fibers, which is one of the most important conditions for complete workouts, with no perceptions and stretches that often keep us away from the hall, track and more.
The water in our body is not a constant quantity – it is constantly spent, so regular recovery is a must for maintaining good health.
But is it good to drink water while we eat?
Does it help or harm our digestion? As always, opinions here are divided into two camps. There are some basic amounts, generally accepted for people with reduced mobility, and for training over amateur level in speed, power and other sports.
Our whole digestive system works efficiently only if it is well “crushed” with water. But should we constantly “flood” it and prevent excessive water intake from its work?
We will not stop the device and the action of digestion, because it should be clear to everyone.
In this paper, we will only look at the arguments “for” and “against” taking extra water during meals.
“Against” drinking water while eating
The co-administration of large amounts of water and food, especially cold water, could reduce the levels of acidity in the stomach and the bile juice. This, in turn, slows down the process of digestion and can cause stomach pains and ailments.
“About” drinking water while eating
Some doctors say that drinking water during a meal not only does not interfere with digestion but even aids it by further liquefying food and making it easier to digest. As we know, our stomach is able to process only liquid food, not solid, that is why we have to chew it until we liar it before we swallow it.
So, who is right?
And here, as in many other cases, the truth is somewhere in the middle. Water is undoubtedly vital to every process in our body, and digestion is no exception. Here are some simple rules to keep you in order not to suffer neither the digestion nor the hydration of the body:
– Hydrate fully during the day – take adequate fluids throughout the day so you do not have to swallow large amounts of water with your food. A basic reference could be the following: the personal weight divided by two and multiplied in ounces. For a 90 kg athlete, 45×28.35 = about 1.3 liters per day. This is the recommended and, according to others, the absolute minimum amount accepted within one day. Of course, active trainees need a lot higher receptions, everything is strictly indwelling and often depends on our everyday life, and for athletes – from the stage of preparation, nutrition plan, etc.
– Drink water before meals – if you ever you are hungry during the food or immediately after meals, it may be a sign that you do not take enough water during the day. Drink a glass of water 20-30 minutes before you sit down at the table to reduce their thirst afterwards.
– Drink in small sips – if you were to take water while you eat, do it in tiny sips, several times during the meal. Do not drink large amounts of water at a time during or immediately after a meal.
– Prefer warm water rather than cold – so will greatly facilitate the work of the stomach. Poet sip tea or homemade broth can even help your digestion. This is of particular benefit to those whose patency of the intestine is decreased and suffer from constipation.
– Seek the middle way – nobody needs extremes even in drinking water. Drink enough, but not hyperhydrate. In an effort to stay well hydrated, many people drink of water, which even taken on an empty stomach, limiting the activity of many systems, including the digestive. Inefficient digestion leads to accumulation of toxic substances in the organism, no matter how healthy food that assume.
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– If you practice power-speed sports that determine short, strenuous activities (athletics, wrestling, weightlifting), take small amounts of water between training approaches (series stretches rounds) to keep your body hydrated without leads to discomfort, prevent a given exercise.
– In case of prolonged low-intensity stress (long crosses or biking, hiking, etc.). Add a pinch of natural salt in a bottle with water. Do not overdo it, determine the amount of salt according to taste of water – it must not become salty.
– Choose water at approximately neutral pH, as quite statistics and studies agree in figure 7 (6.5-8.5).
– Start and end your day with 2-3 glasses of tepid to warm water.