Watch as Dr. Pal talks about everything you need to know about drinking water and hydration in this must-watch 15-minute video!

are-you-making-this-common-water-mistake-complete-guide-for-hydration-fasting-amp-good-gut-health

Are You Making This Common Water Mistake? Complete Guide For Hydration, Fasting &amp; Good Gut Health

hello guys this is Dr pal manikam in this video I'm going to answer all your questions about water and fasting how much water you should take what is the type of water that you should take whether drinking too much water is bad for you can you drink water before meals we're going to answer all these questions in this video Let's dive deep into it if you have been following my channel by this time you might be aware that I promote time restricted feeding which means that I encourage my patients and my followers to follow Canan rhythm of eating that you know you start eating after sunrises and you stop eating after sunsets so we need at least a minimum of 12 hours of rest to our stomach if you can extend from 12 hours to 16 hours it is well and good the important trick to extend the eating window is by using water I drink water a lot for example when I started this method I started from 800 a.m. to 8:00 p.m. slowly and instead of cutting down my dinner time I start to extend my morning time from 8:00 a.m. to 9:00 a.m. that 1 hour I was really hungry initially but then I started drinking water which I was able to extend my eating window to 9:00 a.m. so from 9:00 a.m. to 8:00 p.m. I was able to decrease my eating window to 11 hours then slowly I increased from 9:00 a.m. to 10:00 a.m. then it became a habit for me without using much of my well power then I started cutting down my dinner time right so from 8:00 p.m. I started cutting down to 7:00 p.m. when I did that the significant issue that I had was I started feeling like hunger in the middle of the night because I've done some research in this field I known that thirst can also confuse you like hunger so I always had a water bottle right next to my bed so let's say when I wake up around like you know midnight or 1:00 a.m. thinking that I'm hungry right away I used to drink from the water bottle maybe like you know 500 or 600 mL and I will wait for like 15 20 minutes to see whether the hunger like feeling is gone you'll be surprised that more than 95% of the time it was just the thirst and not the hunger so it is absolutely important for you to differentiate between thirst and hunger especially when you are following this time restricted feeding method my friend SAR does not have any problem at all because he easily differentiates thirst and hunger he drinks water for thirst and liquor for Hunger he mixes both together so what I am promoting is a type of inter fasting called time restricted feeding there are other kinds of fasting including dry fasting just water fasting alone L just looks into the pros and cons of this approach number one dry fasting when you say dry fasting which means that the person will not eat anything will not drink anything they will not have anything into their GI tract for 24 hours 48 hours 72 hours the major advantage of this method is because you are not giving any calories to your body at all your body is forced to use the stored calories as fat F and This Could Be an Effective fat loss tool but the problem is this is not practically possible the biggest drawback of this method is there is no hydration at all hydration is absolutely critical to sustain your hormones when you go for extended period of time this can lead to significant amount of dehydration and also to other problems affecting your cognition so it is generally not recommended as a sustainable method number two water fasting many people adopt water fasting which means that when they decide to do fasting they will just drink water throughout the day I've seen many people including my family members doing just water fasting for 24 hours sometimes to even 48 hours if you want to do it please start slowly do not extend to 24 hours or 48 hours in my practice I do not recommend my patients to do it because I don't believe that extremes work especially if you want this to be sustainable if you want to do it occasionally maybe like once a month or once in two months it is okay but definitely not on longterm one study shows that well-nourished adults can sustain only on water for like 7 days to 9 days to even 10 days but there was significant amount of metabolic derangements including increased ketones increased uric acid there were other significant electorate abnormalities which force the investigators to stop the investigation because of the concern that this electorate abnormalities can affect the whole bodily function significantly so again if you follow my channel we always believe in sustainable methods so I do not think that water fasting on a regular basis is going to help in a sustainable way why I keep talking about water is hydration is extremely critical especially for our digestive hormones it helps in removing the toxins naturally through the bodily process my friend s is saying a glass of water cannot even remove a coffee stain on the shirt how can it remove the toxins from the body I said it can help remove toxic people ra he asked me how I splash the water on his face so if digestive hormones needs water then how much amount of water everybody should drink in a given day so multiple resarch Studies have narrowed and down to as soon as you wake up you should drink close to 240 ML to 250 ml every hour for the first 10 hours for example you're waking up at 7:00 a.m. from 7:00 a.m. until 5:00 p.m. every hour you should drink around 240 ML which will lean you up to 2,400 mL of water which is around like 2.5 L of water per day this excludes the fluids that might be included in your tea coffee or any other food inting that you might be taking if you're exercising you might have to take a little bit more the reason that you should limit your consumption of water after 5 PM is similar to how we go to sleep at night and we wake up in the morning even the cells and the kidneys also goes to sleep after Sunset so when you're drinking water after 5:00 p.m. you are waking up the ne FRS in the kidneys and they need to do the job and they will excre water for you which will in turn make you urinate in the middle of the night which will disturb your sleep so in general what I recommend to my patients is that limit your water intake to 500 mL after 5:00 p.m. make sure that you take 2 L before 5:00 p.m. so that you will have a good quality sleep so now it is very clear that everybody should drink around 2.5 L of water per day then the question comes what kind of water water amp water mineral water or purified water I would say it depends upon what location you are in there is a concept called TDS TDS means total dissolved solids which means that drinking water can be contaminated with multiple kinds of solids liquids and other particles this tedious meter will help you understand how much amount of impurities are present in the drinking water it is a small meter you just dip into the drinking water and it will show you a number if it is between 50 to 300 it is a reasonable amount so it is pretty much safe to drink in the US in my home TDs is around like 200 to 300 so it is relatively safe to drink but in most of the Indian homes TDs is usually more than 300 sometimes reaching like 600 700 Sometimes using a purifier helps the method that I adopt is called reverse osmosis so where they use a semi- permeable membrane to filter the water so that the water can seep through and most of the impurities are being filtered and this method is called reverse osmosis and the filter is called AO filter I'm going to show you which filter I have in my home so in my home in China I wanted to show you what kind of filter that I use I use native M2 filter by Urban company and they have this like beautiful system and they have this pre- filter as well over here which uses the reverse osmosis technology and also the ultra Viet technology so to make sure that I meet my daily criteria I used to have a 3 lit water bottle and I will fill the water bottle right after I wake up using this reverse osmosis technique so that I don't forget or I will not have time to refill so I have had so many instances that I have forgotten the water bottle altogether or do not have time to refill the existing water bottle so I usually go with 3 l water bottles the other good thing about this is that they have an app which shows the TDS meter right away so I know that it is between 50 to 300 if it is more than 300 it will give an alarm to me as well so I am pretty confident that the quality of water is always safe so let me show you how I use my app the TDS of my drinking water is right here the filter health is right here and if I need to service I can use this app per se and I can track all the details and I usually server this once in 2 years I really don't have to worry about the quality of water that I'm drinking because the TDS value is right there I use this in my house if you're interested please check out the link in the description then the biggest question is can you drink water before meals my my mom says don't drink water before meals then you cannot eat that much I said I should not eat that much Mom because I'm very big already when I was obese the concept of drinking water before meals and the concept that you will not be able to eat that much is because when you drinking water it will distend the stomach when the stomach distends the signal from the stomach goes to the brain and tells the brain that hey you know there is something that is filling up the stomach already so he might not be hungry so you don't have toat e that much this is a wonderful tool for weight loss if you ask me but I understand that there is a myth surrounding this concept that if you drink water before the means it will dilute the gastric acid in juices there is no scientific evidence to support the statement because the stomach acidic juices does not depend on the presence of water to digest the food whether you have water in the food or not the acid juices will do the job so there's no point of worrying about whether the water will d dilute the acid even in the worst case scenario if it dilutes the acid it is so transient that it is clinically insignificant so from today don't worry about drinking water before meals so that you can reach your minimal requirement of daily water intake the next question is should we have to drink alkaline water you should see all these alkaline water bottles in the supermarket where it is easily $10 or even like more than 1,000 rupees suggesting that alkaline water is good for you all this hype about alkaline water water came from a small study in 2018 where they studied high performance athletes and they gave alkaline water for a while and their performance increase slightly over other athletes who are drinking normal water and there is also a huge push to drink alkaline water thinking that more acid in the stomach is bad so if you keep it alkaline it is better for you I am here to tell you that your body is so smallart than what you think your stomach is even more smarter your stomach will be able to balance the pH in a weight that your body needs if your stomach has low acid it will secrete more acid to balance it out if your stomach has more acid it will secrete less acid to balance it out your stomach is a wonderful pH balancer you don't have to worry about it there is only a few proportion of patients who may benefit from alkaline water which might not be applicable for general population so in general you don't have to spend that much amount of money for the alkaline water it is not about what kind of water you are drinking it is about how much water you are drinking so next question is whether too much water will damage your kidneys this is also a myth that has come recently upon social media you should understand that your kidneys are also as powerful as your stomach the more water you drink your kidneys will be able to handle it and that is why kidneys have something called nephrons which is the renal tubules which is able to filter the water and excrete in urine the problem comes when you have chronic kidney disease or or when you have a heart failure where your kidneys and heart is Damaged already and to a point that the doctors are recommending that you should not drink that much amount of water again that belongs to a very very few proportion of patients in general a overall population you can definitely drink as much water as you can at least drink minimum of 2 to 2.5 L of water per day as we discussed the last thing you should know is how do you check yourself whether you are properly hydrated or not so how I check myself is I usually pinch on the back of the hand and when I let it go if the skin goes back to its normal position in two to 3 seconds it means that I am well hydrated so look at this I'm pinching and I'm letting it go and it goes back to the normal position without any wrinkles or anything like that in 2 to 3 seconds which means I am properly hydrated if it gets delayed for more than 5 to 6 seconds which means that you are not meeting your water criteria for that day this is a simple test that I use do you can do it like once every couple of hours and make sure that you drink water to meet your daily criteria so from tomorrow please make sure that you have to drink at least 2 to 2.5 L of water per day so in this video we covered about how much water to drink what kind of water to drink and we broke all the myths surrounding water water is a wonderful tool so in my method of proposed time restrictor feeling what I do is I use water to extend the fasting window so just drinking plain water can be boring so you can make it interesting by adding flavored Waters by adding some cucumbers some oranges some lemon so that that can extend the fasting window with some kind of Interest so again I completely understand when you start this method it is going to be very very difficult but if you keep at it it is going to get better slowly for example if you're finding it difficult to extend the morning eating window to like 9:00 a.m. you don't have to push yourself too much just start slow only with 15 minutes for example if you're eating windows at 8:00 a.m. usually just extend to 15 minutes to 8:15 a.m. and then see how you do you will be amazed with the results in general the other way to check whether you are properly hydrated is checking the color of the urine if the color of the urine is pale yellow to White which means you are adequately hydrated as well so I hope this video answers all your questions about water I'm really hoping that you can use water as an effective tool to implement your time restricted feeding and enjoy all the benefits of your circadian rhythm remember one belly at a time it is absolutely important I'll see you in the next video bye-bye

Dr.

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