Discussing required amount of water intake per day in both men and women. Many factors affect how much water you need to ...

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How much water to drink for weight loss? | Dr Pal

hello guys this is uh Dr pal Nepal manikam we have been talking about intermittent fasting in this channel I cannot emphasize how important water in this method so in this video we're going to talk about how much water you need how do you know whether you are dehydrated what water actually does to you how water actually gets into your body let's dive deep into it [Music] again if you like the content I'm not asking you to subscribe I'm asking you to consider donation to our non-profit organization called aishwaryam trust in madurai we support hospice patients we provide food shelter and medical care free of course the link is in the description so in our intermittent fasting method water consumption is a key because each and every trillion cell of your body needs water the more important thing is whether the water is getting inside the cells or not the temperature of the water doesn't make a big difference in this case even if you drink cold water or warm water or hot water it doesn't matter the transfer of water into the cells happens in these two ways regardless so I say this again the temperature of the water doesn't matter if you like cold water please drink cold water if you like warm water you drink warm water it doesn't matter that much the temperature can be fahrenheat or fair and cold the water will still transition inside the cells so what happens after water gets inside this cells ourselves is mixed with proteins all our action walking talking our basic metabolic rate everything is different upon the proteins inside these small cells and for the proteins to function properly the water has to combine with the proteins inside the cells properly so if you actually look inside the cell it looks like an electric Factory a lot of positive charges lots of negative charges they're binding it together forming stable bonds you need the stable bonds for the cells to perform properly from this cells the hormones are secreted including your insulin if the cell is not working properly your insulin doesn't work properly then the Biryani that you're eating is not able to be digested so you need to get a refund from the Biryani place so it is all linked together the key thing is that the cell has to work properly and for that cell has to work properly the water has to bind to these electrons and protons so that there are forming stable balls every God is even more a bigger director than Quentin tarantine know like Inception cell water inside the water upside the water but the key message I want to convey across is that it is absolutely important that the negative charges are binding with positive charges to form stable bonds when the negative charges are more we call this as free radicals or reactive oxygen species these free radicals are the main reason to damage the cell membrane again coming back to this Inception cycle that if the cell membrane is damaged the cell is damaged which means the hormones are damaged which means you're not getting the maximal outcome of the hormone what it is supposed to do I have a strong feeling that all the endocrine problems hypothyroidism adrenal problem obesity diabetes everything starts from this Baseline concept of cell being working properly so how does water help water acts as an antioxidant which means when water gets into the cells it covers all these negative charged electrons so that it doesn't damage the cell membrane this is called and antioxidant so if your wife is angry you will buy flowers to cool her down similarly you drink water to cool the negatively charged electron so it doesn't damage the cell membrane in my case it is Biryani but that's a different story so now we know that if you are going to follow the sunrise to sunset method if you want to make sure that all your hormonal quality or 100 percent you absolutely need this water so the next question is how much water you should take right the water doesn't have to be just pure water it could be fluids as well let's see so there are lots of factors that goes into this equation to determine how much water you need like what is your hydration status what do you are doing whether you are exercising whether you are in a hot and human environment but in general if I have to summarize and if I have to give you a small value to Target in the first 10 hours after you wake up you need to drink 240 ML of water or 8 ounces of water every hour up to 10 hours this will come around approximately two and a half liters of water and damn sure many of us will not even reach that minimal content every day most of us think that we should drink water only when we are thirsty this is a biggest mistake thirst is not a good indicator for your hydration status my patient is saying that if God wants me to drink water he will let me know I said he is sending me to let him know that you will see him soon so why this 10 hours this is where science gets very interesting this is where my credibility of my channel gets increased as well because in this channel we have been talking about sleep wake cycle for each and every organ including your heart intestine kidneys in this context we need to focus on the kidneys similar to how we sleep at night and wake up in the morning kidneys also wake up in the morning and work continuously doing their filtration techniques for 10 hours during this filtration process you need to supplement kidneys with a lot of water so that the entire body is filled with hydration so that it is maintained in a good home you stasis this is absolutely fascinating when you actually look into the kidney cells under a microscope the filtrative process goes down significantly after 10 hours for example you wake up at 7am you drink 250 or 240 ML of water every hour until 10 hours you are done with your two and a half liters of water you could actually see the active filtrate to process for the first 10 hours and then beyond the 10 hours after 5 PM the number of cells in the kidneys activity goes down significantly so they say don't drink more than 250 ml of water after 5 PM people who are software engineer listening to this video you might change and become a doctor after completely impressed with the signs you might not get that much money but you can still be happy so the biggest question that I get is when you drink 2.5 liters of water per day you are going to wake up in the middle of the night and then use your urinals more frequently my friends I don't know tomorrow is like I will not drink in water because I don't want to waste that two minutes waking up in the middle of the night to go to the bathroom I'm very productive he thinks he is Elon Musk in that two minutes he is going to send a rocket to Mars and then come back but I understand that this can be a problem to avoid this number one you need to make sure that you get your two and a half liters of water in the first 10 hours once you do that then your body is adequately hydrated you don't have the urge to go to the bathroom because all the filtration process is done within the first 10 hours number two we know that the activity in the kidney cells goes down after 10 hours after you wake up for example if you wake up at seven am after 5 PM the activity goes down which means that your body will not be able to filtrate that much amount of water which will stay during the middle of the night so you have to urinate in the middle of the night so to avoid this you should not drink more than 150 mL of water or 5 ounces of water after the 10 hours which is usually around 5 PM for most of us and number three this is very important and this is very fascinating as well the urge to go to the bathroom at night is directly proportional to whether you are gulping the water or you are sipping the water if you gulp the water the water goes inside the bladder and it stretches the mechanical receptors of the bladder imagine that a bladder is a balloon and it expands when it expands it touches the nerve Supply and that goes to the brain and even though you are sleeping it will wake you up and then ask you to go to the bathroom use a urinal and come back and you sleep again it cannot get more beautiful than this so you develop this habit after five years of age and that's why you don't wet your bed in the first five years your body is getting trained not to wet your bed and responding to this mechanical receptors and that's why babies and kids they usually wet the bed all the time my mom was very proud and used to tell my friends that my son used to wet the bed until he was 10 years old I said did somebody ask you well there is no reason to bring that point out so if you want to avoid going to the urinal frequently please sip the water after 5 PM which is your 10 hours after you wake up and in the first 10 hours it doesn't matter whether you Gulp or sip because your filtrate the process in your kidney is pretty active at night be the crow that sips Water by dropping the stones but not the crow that steals wada from the grandma so when I say two and a half liters it doesn't have to be water it could be juices or it could be any other liquid but it cannot be coffee coffee as you guys know it is a diuretic which means that it excretes water from the body now to an extent that you'll be significantly dehydrated but it clearly makes a significant impact multiple research have shown that even two percent of dehydration will not make you focus so because coffee is a diuretic you need to drink water two times more than the amount of coffee that you consume for example if you drank 250 ml of coffee you need to drink 500 mL of water on the top of your normal requirement I'm talking about the complete Black Coffee that people drink here in the United States back in India we used to drink a cup of milk and add coffee powder on the top of it so that milk could be included in that two and a half liters of fluid but not the black coffee I still remember when I first came to United States I entered Starbucks store the guy right in front of me was ordering tall organic gluten-free skimmed oat milk with cappuccino and the Barista was asking me what do you want I said I want exactly the same but now I know that a tall cup has around 250 ml of coffee which means that I should have drank 500 mL of water right away so this equation of approximately two and a half liters of floats in the first 10 hours after you wake up will be determined whether you are exercising whether you are in a hot or a humid environment in India we just experienced the hottest February which means that the intake should be a little bit higher even more than two and a half liters especially when you're exercising or when you are in a hot and human envelope so how to test whether you are dehydrated during the day a simple test is a skin pin test when you pinch the skin on the back of the hand if it gets flattened within one to two seconds and goes back to his original position which means that you are well hydrated but if it takes like four to five seconds to go back to its original position then probably you were dehydrated if the skin never returns to normal that pinch force from the max teacher this car is the only Mark I got again remember multiple Studies have shown that even if you are two person dehydrated it will compromise your focus memory and cognition that's why my friends around okama gets a big bottle of chilled water and opens this laptop I thought he was working he was watching Netflix movie and he's saying that this cold water will make him focus on the movie this is his version of Netflix and chill so now we know that water intake is very important we need to figure out how we are going to drink the water mainly not in a plastic water bottle let me explain that as well the concern that you should not drink water from a plastic water bottle comes from the fact that these plastic water bottle might contain a chemical called Benzene which can means the bone marrow causes genetic mutation in those cells causing cancers like leukemia which is the blood cancer the concern even though it is there it is not very significant because the level of benzene in this plastic is extremely low there is another chemical called BPA bisphenol a which might be more harmful than Benzene and the concentration might be a little bit higher than Benzene again it is still low not to a point that it causes contamination in the body in most cases when BPA enters the body it binds with the estrogen receptors and it causes hormonal imbalances mainly in women so that's why most of the plastic bottles are saying BPA free which means that they have removed this ingredient BPA which reduces the risk significantly my only concern with water in plastic bottle is how long the water is inside the plastic bottle and number two whether it is being exposed to high temperatures the longer the water in the plastic bottle the higher the temperature it is exposed to the leakage of the chemicals into to the water is a little bit more the classic scenario is you have plastic water bottles in the trunk of your car it is a hot weather you forgot that for like a month and you are playing Cricket or any other sports and you come back to the trunk you're drinking the water from the plastic bottle that is the biggest mistake otherwise if you're using it on a daily basis with the duration and exposure is very low and if you're maintaining it in a cold temperature the risk is not that much my friends are saying what do you know about plastic done huh you are a gastroenterologist if you are a plastic surgeon I will listen so we have talked about so much in this video let me just summarize what I will do so wherever I go whatever I do I always have this water bottle right next to me and you keep it right next to your working table it has to be right in front of you so that it can be easily accessed it cannot be in the closet it cannot be in the bathroom it cannot be on the ground it has to be right in front of you I was proud of my friends when he has this black water bottle right next to him and he keeps sipping throughout the day but I was literally shocked when he took the water bottle to a liquor store for a refill so number two temperature doesn't matter I like drinking cold water in a warmer weather and warm water in a Colder Weather so I will not pay too much attention to the temperature of the water and number three as soon as I wake up let's say around 7 A.M I will make sure that I drink 240 ML of water every hour for 10 hours up to 5 PM it doesn't have to be right on the dot it could be an average in general if you can include two and a half liters of water in the first 10 hours regardless whether you are a man or a woman it is the best case scenario next if you're drinking coffee I mean black coffee you need to drink water two times more the amount of coffee that you're drinking because coffee isn't diuretic so I will make sure that I will drink my required amount of 2.5 liters of water in my first 10 hours and then beyond that I'll make sure that I'll give rest to the kidneys by drinking maximum of only 250 mm of water which will help me in two ways my kidneys will also be happy the second thing I don't have to wake up in the middle of the night to use the urinals again remember you can gulp the water in the first 10 hours after 10 hours it is better to sip the water during the day I will make sure that I pinch on the back of the hand to make sure that I'm adequately hydrated so the concept of water had changed completely when I was obese my mom used to say that don't drink water before you eat you cannot eat more now with lots of obesity around drink water before you eat so that you don't eat more if you practice sunrise to sunset intermittent fasting method along with this significant amount of water intake I can guarantee you that all your hormonal imbalances will return back to normal in a due course of time it's not going to happen overnight it needs consistency it needs perseverance and that's why you need to listen to these kind of talks repeatedly so that it gets ingrained in your subconscious mind so that it becomes a habit and not based on Willpower again remember number one belly at a time it is absolutely important I'll see you in the next video [Music]

Dr.

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