きらっくです。
わたしたち生物にとって、水は命の源です。
水がなければ生きることすらできません。
今回は、お水のちから（飲み水）が身体に与えるはたらきと、4つのメリットをおはなしします。
ダイエットや、健康にもつながるおはなしです。
わたしたちの身体の60%以上はお水です。
だからこそ、お水のちからを知ってもらいたいと思います。
最後までよろしくおねがいします。
結論
お水のちからを知って、お水とともに生きる
人生を健康にまっとうするためにも、飲みものを変えよう
お水のはたらきを知る
まずは、体内の水分のはたらきをしりましょう。
体内の水分は、汗や尿によって体外に排出します。
不要になった栄養素を、一緒に排出しているのです。
しかし、ほかにもはたらきがあります。
- 物質の溶解
- 物質の運搬
- 体温調整
専門的な言葉をつかっていますが、それぞれ簡単に説明します。
物質の溶解
物質の溶解とは、体内に入ってきた栄養素を分解し、お水に溶けて消化・吸収され代謝となります。
わたしたちの食べる野菜や、お肉に含まれる栄養素には、水溶性のものがあります。
代表的な栄養素といえば、ビタミンCです。
詳しくはこちらのサイトを参考にしてください。
つまり、食べものから得た栄養を、体内のお水に溶かすことで消化・吸収されるのです。
体内のお水が少ないと、消化・吸収の力は弱まり、効率的に栄養を取り入れられなくなります。
物質の運搬
物質の運搬とは、体内の水分を血液やリンパ液に変化し、栄養素を全身に運ぶことです。
また、老廃物を尿として出すために必要となります。
運搬だけを目的にするのなら、ジュースなどでもいいです。
しかし、糖分やカフェインを含むのでその分老廃物を増やします。
なのでお水をおすすめします。
体温調節
３つ目に、体温調節があります。
たとえば夏場や、運動後などはたくさん汗をかくと思います。
これは、汗をかくことによって、皮膚から汗が蒸発するときに一緒に身体の熱をうばい、体温を下げているからです。
体温を一定にするために、温度変化の小さいお水を飲むことが重要です。
なので気をつけることとして
- 暑いからと冷たいお水を飲むこと
- 寒いからと熱いお湯を飲むこと
できれば常温で飲むようにしましょう。
なぜなら、急激な温度変化によって身体に負担をかけるからです。
１日の摂取量
1日のお水の摂取量は、体格や運動量によって変わります。
なので基準値は決まっていません。
ただ、全国健康保険協会によると、2,5ℓ前後のようです。
詳しくこちらの記事を参考にしてください。
体の水の働き | 都道府県支部 | 全国健康保険協会 (kyoukaikenpo.or.jp)
安心してください
お水を1日に2,5ℓ飲んでいるひとは、どれだけいるでしょうか。
安心してください。
実際に飲む量は1,2ℓほどです。
2,5ℓの内訳は
- 食べ物に含まれる水分→１ℓ
- 代謝水→0,3ℓ
- 飲料水→1,2ℓ
となり、飲料水の1,2ℓとなります。
あなたも1,2リットルなら毎日、お水を飲めるのではないでしょうか。
わたしの場合
わたしの場合、1ℓのペットボトルに毎朝お水をいれます。
どのくらい飲んでいるのか目視でわかるので、おすすめの方法です。
残りの水分は、コーヒーや炭酸水です。
わたしも全ての飲みものを、お水だけにしているわけではありません。
健康のためとはいえ、身体にストレスをかけないように気をつけてください。
メリット4選
結論から言います。
- 痩せ体質になる
- 血液をサラサラにする
- 食べ過ぎなくなる
- 肌に潤いを与える
以上の4つのメリットです。
ダイエットにもなり、美容にもよいメリットではないでしょうか。
それぞれ説明をします。
痩せ体質
常温のお水を飲むことで、身体の内側から温め、代謝を高めます。
代謝を高めるので、お水を飲むことで痩せやすくなるのです。
また、血液を運搬する役割もあるので、筋トレの効果をあげることもできます。
血液をサラサラにする
お水を飲むことで、トイレに行く回数を増やし、体内の老廃物を排出します。
老廃物を排出するので、健康につながります。
1度に貯蔵できる水分量は200mlなので、1度に飲む量に気をつけてください。
食べ過ぎなくなる
なぜ食べ過ぎなくなるのか
- 食べるペースを遅くする
- 満腹感を感じやすくなる
お水を飲みながら食事をすることで、食べるペースを遅くします。
人間の脳は、満腹感を得るまで20分くらいかかるので、食べるペースを遅くすることは、食べ過ぎも抑えます。
ただし、お水で食べものを流しこむことには注意が必要です。
なぜなら咀嚼回数の減少によって、唾液の分泌量が減り、口腔内の病気になりやすくなるからです。
詳しくはこちらの記事を参考にしてください。
肌に潤いを与える
性別問わず、肌に潤いがあると見た目はよくなります。
お水を飲むことで、体内の古い細胞を新しい細胞へとオールチェンジします。
お水のちからで身体の内部から潤いを得ましょう。
まとめ
メリットは4つ。
- 痩せ体質になる
- 血液をサラサラにする
- 食べ過ぎなくなる
- 肌に潤いを与える
健康のため、ダイエットのため、美容のため、もしくは筋トレの効率のため。
それぞれ目的はちがいますが、お水を飲むことで解決できるのであればやらないのはもったいないです。
ローリスクで健康になりましょう。
最後までお読みいただきありがとうございます。
今日もわたしはあなたと出会えて「運がいい」
ありがとうございました。
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