At the table, do you always tend to drink an incalculable number of glasses of water? Or on the contrary to sulk them? To find out what is the right dose to favor, Julie Boët, dietician-nutritionist, shares the exact number of glasses to consume during a meal.
Water, a vital element
Unsurprisingly, water is an essential element in our daily balance. It represents around 60 % of our body weight and participates in a multitude of vital functions: “Temperature regulation, nutrient transport, waste elimination, tissue hydration and maintaining good brain and muscle functioning”, specifies Julie Boët.
In the absence of sufficient hydration, fatigue, headache, concentration difficulties or transit disorders (constipation) can quickly appear.
“This is why it is recommended to drink on average 1.5 to 2 liters of water per day, depending on age, weight, level of activity and outside temperature”, reveals the specialist. “Besides, unlike certain received ideas, There is no danger to drink during a meal. Water does not turn digestion, on the contrary, it facilitates chewing, the passage of food and contributes to better assimilation of nutrients “, she continues.
Despite everything, to use water at the table several times is not a trivial gesture. Here is why.
Drinking excess at the table reveals a “lack of hydration”
The need to drink large amounts of water during a meal “can reveal a lack of hydration during the day“, warns the expert. Indeed, “If we find ourselves swallowing several glasses in a row at the table, it is often because the organization claims what he has not had before”, she continues.
But drinking too much at the table is not ideal either. An excess water during the meal can slow down digestion, because the stomach is already mobilized to treat food.
“This can cause a feeling of bloating, dilute gastric juices and create digestive discomfort. In addition, the water consumed in too large quantities can distort hunger and satiety. Some people unconsciously use water as a appetite suppressant, but in the long term, it disrupts natural appetite and can even negatively influence weight management”, warns the dietician.
So how much water is finally drinking during a meal?
Good practice therefore consists of drinking “moderately” during meals: about a glass of water, 150 to 200 ml, in order to accompany chewing and facilitate swallowing.
“The ideal is to distribute its hydration throughout the day: a large glass upon waking up, small regular sips between meals, then again after eating. This makes it possible to cover the needs without overloading the digestive system”, concludes Julie Boët.