Maintain proper hydration, especially during the hottest season, it's not quite as simple as ... drinking a glass of water.
Even the anthropologist is convinced of this Gina Bria and the doctor specialized in integrated medicine Dana Cohen, American and creators of the Quench method, based on the principle of guaranteeing the body not only the right amount of liquids, but also to get them where it is needed.
WHY WE NEED TO DRINK
"Several scientific studies show that, if well hydrated, we resist physical and mental fatigue better, we sleep without problems, our brain is more attentive and ready to respond to stimuli, the intestine is less sluggish, our skin is more beautiful and radiant»Says the doctor Diana Scatozza, specialist in food science in Milan.
However, according to the authors of the book Bevi che ti Passa (Piemme, € 17,90) sticking to the bottle is not enough to counteract dehydration. Instead, we need a very specific action plan ...
START THE INTERNAL SPRINKLER
«The water is able to reach the various parts of the body, from the skin to the brain, thanks to fascia, an extremely thin specialized fabric that envelops the organs, the bones, the subcutis ”, affirm Gina Bria and Dana Cohen. Long studied by the American biophysicist James Oschman, the band was considered only a protective film. Then, quite by accident, a French surgeon discovered that this tissue is "alive", pulsates and carries droplets as a very efficient irrigation system spread to all our organs. A sort of internal aqueduct that however, it must also be activated with physical activity.
Focus only on the diet, enriching it with infusions, juices, smoothiesIn short, as well as foods naturally rich in liquids, it is not enough: without a little targeted fitness, the band cannot "water" all the tissues in the best way.
SMALL, PRECIOUS MOVEMENTS
To achieve the goal of perfect hydration, however, it is not necessary engage in exhausting workouts. Just make some micro-movements aimed at putting all parts of the body into action during the day. While others you can perform them taking advantage of some moments of the daily routine: for example, while talking on your cell phone, stretch your neck bringing your chin first towards one shoulder and then towards the other. Or, when you are at your desk, rotate one ankle at a time, drawing small circles with your toes.
BET ON SMOOTHIES (AND NOT ONLY)
Before seeing what to drink to secure the band right quantity and quality of liquids to be transported, a fundamental recommendation from Dr. Scatozza: "We avoid getting thirsty, because this feeling indicates that we are already in a situation of reduced hydration ».
The Quench method is also very clear on this point: fluids must be supplied to the body regularly. Upon awakening it is essential to immediately drink a glass of water to compensate for the drought of the long night hours. Then two smoothies must be prepared (one to drink in the morning and one in the afternoon). These are the protagonists of the menu suggested by the two American experts: by also providing fiber, they allow the water they contain be absorbed slowly and gradually from the intestine and thus ensure prolonged hydration. Which, on the other hand, does not happen with the simple mineral, which by the way the more cold it is drunk, the faster it is eliminated.
«They have to be put in the mixer fruit and vegetables to taste, to be chosen among the varieties with the highest percentages of liquids and to be used when possible with the peel, a privileged source of fiber, ”says Dr. Dana Cohen.
AWAY FROM SALT AND SUGAR
The Quench method, in addition to indicating the foods to focus on, also suggests a list of those to avoid because they promote dehydration. Among these are for example the unsuspecting tea and coffee due to their high diuretic power. And then they must be kept away from the table all foods very rich in salt (aged cheeses, cured meats) as well as sugar, which "bind" to the water going to subtract it where it would be most needed.
Alcohol should also be kept to a minimum beers, wine and cocktails: beyond other aspects related to health, in order to be disposed of, it requires the waste of a lot of liquids. If you really can't do without it on summer evenings, between happy hours and dinners with friends, at least try to contain the losses previously sipping a healthy vegetable smoothie.
And to put the Quench program into practice, hydrating your body properly, follow the 5 day diet that you find in the gallery below, performing the exercises regularly. "You will immediately appreciate the results», Guarantee Gina Bria and Dana Cohen.
Day 1
Awakening
1 glass of lukewarm water with 1/4 lemon juice.
Breakfast
Avocado nest: hollow out 1/2 fruit (putting the pulp aside), break 1 egg in the center and place in the oven at 180 ° C for 15-20 minutes. Before serving, cover with 1 tablespoon of tomato puree, the diced pulp and 1 squeeze of lime juice.
During the morning
Lime smoothie made with: 2 cups of water, 1 tablespoon of lime juice, 1/2 cucumber, 1 tablespoon of ground chia seeds, 1 teaspoon of honey, 1 pinch of sea salt, 1 teaspoon of chopped fresh ginger.
Lunch
Chicken and rocket salad.
During the afternoon
Afternoon smoothie: Fill 1 500/1 liter bottle with 2ml of water and 2 pinch of sea salt. Add XNUMX tablespoons of ground chia seeds, then shake vigorously. Then combine XNUMX tablespoons of unsweetened fruit juice to taste (to vary every day). Stir before drinking in the afternoon.
Snack
A handful of nuts.
Price
Cauliflower steak: make 1 steak by cutting 1 cauliflower horizontally, brush the surface with a mix prepared by emulsifying 1 teaspoon of extra virgin olive oil, 1/2 teaspoon of apple cider vinegar, 1/2 clove of minced garlic, 1/4 of chopped shallot, 1/4 teaspoon of chopped rosemary leaves, salt and pepper. Cook at 180 ° C for 15 minutes. Flip the steak, brush it again, and return to the oven for another 15-20 minutes.
Before going to bed
Chamomile.
Day 2
Awakening
1 glass of lukewarm water with 1/4 lemon juice.
Breakfast
Oatmeal.
During the morning
Lime smoothie (see Day 1).
Lunch
Watermelon gazpacho prepared with: 1 cup of watermelon pieces, 1/2 tomato, 1/4 cucumber, 1/4 red pepper, 1/2 teaspoon of extra virgin olive oil, 1/2 teaspoon of lime juice, salt and pepper.
During the afternoon
Afternoon smoothie (see Day 1).
Snack
Hummus + verdure crude.
Price
Nicoise salad.
Before going to bed
Chamomile.
Day 3
Awakening
1 glass of lukewarm water with 1/4 lemon juice.
Breakfast
Macedonia.
During the morning
Pineapple and ginger smoothie made with: 2 cups of water, 1 1/2 cups fresh diced pineapple, 1 cup diced mango, 1 cup of coconut water, 1 stick of celery, 1 small piece of ginger, 2 spoons of apple cider vinegar.
Lunch
Classic gazpacho.
During the afternoon
Afternoon smoothie (see Day 1).
Snack
1 cup of beef broth.
Price
Roasted fish + quinoa.
Before going to bed
Chamomile.
Day 4
Awakening
1 glass of lukewarm water with 1/4 lemon juice.
Breakfast
Salmon with capers.
During the morning
Blueberry and avocado smoothie made with: 2 cups of water, 1 1/2 cups blueberries, 1/2 avocado, 1 apple or 1 pear. Lunch Vegetable salad.
During the afternoon Smoothie in the afternoon (see Day 1).
Snack
1 cup of olives.
Price
Roast chicken + vegetables.
Before going to bed
Chamomile.
Day 5
Awakening
1 glass of lukewarm water with 1/4 lemon juice.
Breakfast
Chia pudding.
During the morning
Detox green smoothie made with: 2 cups of water, 1 tablespoon of chia seeds, 1 cup of fresh pineapple cubes, 1/4 of avocado, 1 stick of celery, 1/2 cup of basil leaves, 1/2 cup parsley, 1/2 cucumber, 1 teaspoon of ginger into small pieces, the juice of 1/2 lime.
Lunch
Zucchini noodles: cut 1 courgette into thin strips, cook in a pan for 5-7 minutes with 1 tablespoon of extra virgin olive oil, season with 1 teaspoon of pesto.
During the afternoon
Afternoon smoothie (see Day 1).
Snack
1/2 avocado.
Price
Chopped mushrooms and rocket: cook 1/2 cup of fresh mushrooms in a pan with 1 teaspoon of extra virgin olive oil. Combine 1 cup of arugula and 1/2 teaspoon of Dijon mustard. Leave on the stove for 2-3 ', salt and pepper.
Before going to bed
Chamomile.
