Doctors point out the best times of day to drink water for the kidneys

The kidneys are important organs responsible for filtering blood, removing waste and maintaining electrolyte balance. For the kidneys to function well and reduce the risk of disease, drinking water properly and at the right time is key.

The "golden" times to drink water

Dr. Le Nhat Duy, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, said that drinking water at the right times not only helps the kidneys function effectively but also brings many other health benefits.

Morning after waking up (6-7am): Drinking a glass of warm water (250ml) at this time helps stimulate bowel movements, detoxify and rehydrate after a long sleep. To enhance the cleansing process, people can add a few drops of lemon or a slice of ginger to the glass of water before drinking.

People who do not have stomach problems can squeeze a few drops of lemon juice before drinking water in the morning to support the body's cleansing process.

Before meals (30 minutes before eating) : Before main meals, drinking about 200 ml of water will help stimulate digestive enzymes, prepare the body to absorb nutrients and reduce excessive cravings. However, avoid drinking water right before meals because it can dilute digestive juices.

After meals (1 hour after eating) : After eating, people can drink a small glass of water (200 ml) to aid digestion and promote the breakdown of food. In addition, if you eat salty or spicy foods, slightly increase the amount of water to help the kidneys process better.

Before exercise : Drink 200-300 ml of water to maintain body fluid balance.

After exercise : Drink 300-500 ml of water to compensate for sweat loss. You can supplement electrolytes if you exercise intensely.

Before going to bed (9-10pm): A small glass of water (100ml) every night before going to bed helps maintain fluid balance in the body throughout the night without causing discomfort. It should be noted that you should not drink too much water at night to avoid sleep disturbances.

“Nighttime is the time when the body needs to rest. Drinking too much water can disrupt sleep due to frequent trips to the bathroom. People should also avoid drinking cold water at this time because it can easily cause stomach cramps, affecting the digestive system. If you feel excessively thirsty at night, check your diet or see a doctor because this could be a sign of illness,” Dr. Nhat Duy advised.

You should not drink a lot of water at night, especially cold water, because it can affect your stomach and kidney function.

How to calculate the amount of water needed each day

Dr. Nhat Duy said that each person needs a different amount of water depending on weight, activity level and health status. Below are common calculations:

By weight : Formula 35 ml water/kg body weight/day. For example: A person weighing 60 kg needs to drink about 2.1 liters of water per day.

According to the level of activity : People who work in hot environments, exercise or do strenuous activities need to increase their water intake to compensate for the loss of sweat. The average amount of water supplemented is usually 500-1,000 ml/day for high-intensity activities.

According to urine color : Light yellow urine is a sign that the body is well hydrated. If the urine is dark yellow or dark in color, you need to drink more water to improve the dehydration.

Dr. Nhat Duy added that the total daily water intake includes both direct drinking water and water from foods such as fruits, vegetables, soups, etc. For people with special medical conditions such as kidney failure or undergoing dialysis, they should consult a doctor before applying the above general formula.

“Drinking water properly is the first and very important step to protect the kidneys. However, a healthy lifestyle with a scientific diet, reasonable exercise and enough sleep also plays an indispensable role. Let's start with small changes to have a healthy body and healthy kidneys,” added Dr. Nhat Duy.

Lifestyle and nutrition to support kidney function

According to Dr. Le Nhat Duy, people with kidney disease need to have a healthy diet and lifestyle, and be closely monitored. Specifically:

Limit salt : Eating too much salt increases pressure on the kidneys. Keep salt intake below 5g/day.

Protein control : Reduce intake of foods rich in animal protein such as red meat, fish, eggs if you have kidney problems. Increase kidney-friendly foods such as celery, squash, cucumber; watermelon, apples, pears...

Sleep: Get enough sleep: 7-8 hours every night to give your kidneys time to recover. Avoid staying up late as it can increase the risk of kidney failure.

Physical activity : Moderate exercise such as walking, yoga and swimming are recommended. Avoid overworking or exercising as it can put stress on the body and affect the kidneys.

Source: https://thanhnien.vn/bac-si-chi-ra-cac-thoi-diem-duong-nuoc-tot-nhat-cho-than-trong-ngay-185241220223005193.htm