5 Mistakes and 5 Best ways of water intake in monsoon

Distribution of water 

Water distribution inside the body

 70% of human body is water, of which water is distributed in percentage in two categories -inside the cells (Intracellular) and outside the cells (Extracellular). To understand water distribution intracellular and extracellular, let us take an example: In an adult male of 70 kg body weight, 70% (approx. 30 liters) are found in Intracellular and 30% (approx. 12 liters) are found in Extracellular.

Along with these 5 liters of blood which has some percentage of water, heart keeps on pumping at every single minute throughout the complete day and life. Therefore, water is indispensable for human body. Low intake is serious for health and can be fatal especially in hot climate. Sufficient water should be taken throughout the day to maintain normal functioning of ECF and ICF along with electrolytes.

5 mistakes of water intake

1.       Water intoxication:  Water intoxication means intake of large amount of water without sodium and loss of sodium from body through sweat. This happens in hot climate due to excessive intake of water to quench thirst. This condition can lead to drowsiness, giddiness, nausea and headache. Thus add little rock salt and sugar to avoid water intoxication.

2.       Electrolytes imbalance: One should ingest small amount of water at regular interval. If large amount of water ingested at one go will (Chugging large amount of water) lead to sodium and potassium to dissolve and imbalance in electrolytes can occur.

3.       Dehydration: Due to deficient intake of water, water level reduces in ECF this draws fluid from Intracellular fluid when cells get dehydrated they cause dryness of mouth and pharynx as a signal of dehydration and to give sense of thirst. This sense of thirst promotes intake of fluid. When you respond to thirst and drink water mistake has already occurred because you have dehydrated your cells. Dehydrated cells can’t function properly and this has its own negative effect on body.

4.       Low intake of water: Poor intake of water results in improper removal of toxins from muscles and body, reduced water content in muscles at the same time toxins buildup has an effect on fat burning of your body. Because only muscle cells has mitochondria performs function of burning fat into ATP for energy.

5.        Counting other beverages as water: Counting coffee, tea, aerated / carbonated drinks and alcohol as water. These drinks do not fulfill water requirement of body instead they are dehydrating. Thus intake of such drinks should be minimal in diet and water should be accompanied with to buffer the effect of such drinks.

 

5 best drinks to combat heat

1.       Lemon juice – 1 Lemon in a 500 ml water, can also add salt and sugar for taste

-          Lemon is rich in vitamin C, gives antioxidants to your body.

-          Has good amount of potassium good for blood pressure.

2.       Mint water – Grind and sieve the mint leaves approximately 20 leaves in a glass of water

-          Mint is rich in magnesium, helps in bone formation, glucose control and insulin metabolism.

-          Cooling effect of mint cures indigestion and dyspepsia

3.       Garden cress seeds- AKA Sabja, 1 tsp of soaked sabja can be mixed in any fruit juice

-          Sabja is rich source of calcium, phosphorus and iron, fulfills deficiency of such macro minerals.

-          Cures acidity, indigestion and gives cooling effect to body.

4.       Jal Jeera – Cumin seeds has good amount of sodium and potassium

-          Cumin seeds are also rich in calcium and phosphorus

-          Cures indigestion and flatulence

-          Mix 1 tsp. of roasted cumin seeds with 1 pinch of rock salt in a glass of water.

5.       Kokum – Cures acidity, very refreshing.

-          Protects the liver.

-          Alleviates anxiety and depression.

-          Kokum fruits are cut, blended and boiled with sugar and syrup gets ready to mix in water.

Traditional way to keep body cool

1.       Practice of pranayama: Practice of  Sheetali and sheetkari pranayama have significant cooling effect on body (Thanks to Indian Yogic culture).

How to practice Sheetali Pranayam – Sit in any confortable position with back erect.

·       Take the tongue out, make a pipe of tongue hold it with lips.

·       Take breathe in from this pipe and hold breath.

·       After breathe in, bring head down with tongue in.

·       After hold of breathe take head up and breath out with nose.

·       Air which goes through tongue gets cooled and provides cooling effect.

·       Practice 5-10 rounds of this pranayama in fresh air, preferably in morning and on empty stomach.

·       Do not overdo it as breathing from mouth is not advisable

How to practice Sheetkari Pranayam:  Sit in any confortable position with back erect.

·       Put your tongue behind the teeth of upper teeth line near soft palate

·       Take breathe in from closed upper and lower teeth line

·       After breathe in, bring head down with tongue in.

·       After hold of breath take head up and breathe out by nose.

·       Repeat 5-10 rounds in fresh air, preferably in morning and on empty stomach.

2.       Use of rice water: Wash 50 grams of rice and soak it in 500 ml of water preferably in earthen pot for 6-7 hours. Can soak in night and this soaked water can be used for drinking. Rice water generates cooling effect in body. Rice water is rich in B complex vitamins which has important role in metabolism of carbs, fat and proteins and provide energy from it.

 

Note:

Do not purchase ready to mix concentrated syrup available for kokum, rose syrup, ginger+ lemon and other flavors, as these contains harmful preservatives, synthetic taste and colors. For any doubt contact at thearogyampost@outlook.com.