DRINKING WATER FOR A HEALTHY LIVING- All you ever wanted to know

WATER INTAKE AND HEALTH

Water forms 60% of our body weight and is essential for life. It should be consumed in adequate amounts for proper functioning of various organs.

Normal water intake

1.     Men: 3.7 liters per day

2.     Women: 2.7 liters per day (Pregnant and breast-feeding women need more water).

20% of this comes from food (fruits, vegetables, beverages, etc) and the remaining should be consumed in the form of plain water.

When do we need more water?

1.     Exercise- Exercise leads to water loss in the form of sweating. So, we should consume water before, during and after exercise. Avoid drinking too much water as it can be harmful; it could dilute the body fluids leading to hyponatremia (low sodium).

2.     In hot climates- Water loss is more via perspiration and sweating, and hence, more water is needed.

3.     During illnesses such as fever, vomiting and diarrhea. All these conditions lead to water loss and this loss needs to be replenished.

When should the water intake be reduced (less than normal intake)?

In some diseases, water intake needs to be reduced (under the supervision of a doctor). These are:

1.     Chronic kidney disease,

2.     Heart failure,

3.     Chronic liver disease,

4.     Hyponatremia (low sodium)- some cases are treated by restricting fluid intake. 

How do we know whether our water intake is normal or not?

If you rarely feel thirsty and if the colour of your urine is light yellow (or colorless), your water intake is probably adequate.

What is the best way of getting our daily water requirement?

·      Plain water is the best (safe, inexpensive, easily available and has zero calories).

·      20% of water can also come from fruits, vegetables, juice, milk, tea/coffee, etc

·      Soft (carbonated drinks), sports drinks, energy drinks and alcohol should not be routinely relied upon to complete the daily quota of water. Sports drinks may be taken if one does rigorous exercise for one hour or more.

Can more water intake help in weight loss?

The answer is yes. This is because many times, thirst is confused with hunger. So, whenever you feel hungry, drink water first. People, who consume more water, end up consuming less salt, less sugar and less saturated fats (this leads to weight loss).

A bottle of water before main meals could aid in weight loss.

Replace soda with water, tea of coffee to fight diabetes

Yes, you heard it right. The habit of having a “soft drink” (carbonated beverage) to quench your thirst can increase your chances of getting diabetes, as it contains high amount of sugar. Replacing soda/soft drinks with water, tea or coffee (without sugar) leads to lesser chance of getting diabetes.

Is drinking water on empty stomach in mornings useful?

Yes, drinking water in morning on empty stomach is helpful. Most of us have not had water for about eight hours prior to getting up, leading to mild dehydration. So, one should consume 2-3 glasses (600-800 ml) of water in mornings. This helps in improving bowel movements & urination (leading to release of toxins). This would also reduce hunger, leading to lesser consumption of carbohydrates and fats (thus promoting weight loss).

Providing water dispensers in schools could also be a cheap method of reducing obesity in children.

Dr Sudhir Kumar MD DM (Neurology)

Consultant Neurologist

Apollo Hospitals, Jubilee Hills, Hyderabad

drsudhirkumar@yahoo.com

04023607777/60601066

https://www.facebook.com/bestneurologist/

HIGH STRAIN JOBS LEAD TO A HIGHER RISK OF STROKE

HIGH STRAIN JOBS LEAD TO A HIGHER RISK OF STROKE

Today's job requires working long hours, often stretching into late nights. Several jobs also require doing night shift duties. With increased internet connectivity, there is a boon to communication. However, it has also blurred the boundaries of "work time" and "leisure time". It is common to see people bringing work to home. At home, instead of relaxing, they remain busy on "business calls" on their smartphones, or work on "projects" on their laptops. While all these long and unearthly hours of work have increased their productivity making these employees "valuable assets" to the company; it has also taken a big toll on their health.

A recent study, published in NEUROLOGY Journal (Nov 2015) has shown a significantly higher risk of brain stroke in people with high strain jobs. The risk was higher for ischemic stroke (where the blood supply to a part of brain gets blocked), resulting in paralysis, impaired speech, blindness, and so on. The risk of brain stroke due to high strain jobs was found to be higher in women as compared to men.

Several reasons may be involved in increasing the risk of brain stroke in high strain jobs:

1. Work strain may lead to unhealthy lifestyles such as increased smoking, reduced physical activity, unhealthy eating habits, untimely meals, reduced sleep, lack of health check ups, etc. All of them are risk factors for stroke.

2. Work stress is often associated with certain cardiovascular risk factors, such as metabolic syndrome, high body mass index (obesity), impaired glucose metabolism (diabetes), and dyslipidemia (high cholesterol), which are also known to be risk factors for stroke.

3. Work stress can also lead to neuro-endocrine disturbances, leading to increased inflammation and plaque destabilization, leading to ischemic brain stroke.

Therefore, one needs to maintain a good work-leisure balance. Maintaining good work out put and efficiency are important, however, it should not be at the cost of strain and stress.

1. Working hours should be restricted to 8-10 hours per day.

2. Work should not be brought home.

3. There should be adequate time left (after work) to spend with family; and exercise on a regular basis.

4. Smartphones and laptops should be in silent mode during sleep, so that sleep is not disturbed.

5. Avoid night shift duties as much as possible.

6. Avoid excess travel, as it leads to disturbed sleep rhythm, as well as increased strain.

7. Periodic breaks and vacations with family are advisable, to get relaxed and recharged.

DR SUDHIR KUMAR MD (Medicine) DM (Neurology)
Senior Consultant Neurologist
Apollo Hospitals, Jubilee Hills, Hyderabad
Email: drsudhirkumar@yahoo.com
Phone: 040-23607777/60601066

Online Consultation: http://bit.ly/Dr-Sudhir-kumar