Latest news with #KiranKukreja
Hindustan Times
13-07-2025
- Health
- Hindustan Times
Nutritionist says ‘8 glasses a day' is myth; Here's how much water children, adults and new mothers should drink daily
Staying hydrated is essential for good health, but with so many conflicting tips out there, it's easy to get confused about how much water you actually need each day. Drinking too little can leave you feeling tired and sluggish, while overhydrating might not always be beneficial either. Nutritionist offers insights on ideal daily water intake for better health. (Shutterstock) Kiran Kukreja, nutritionist and certified dietitian, shared in her July 11 Instagram post the ideal daily water intake to keep your body energised, support digestion, and maintain overall health. (Also read: Nutritionist shares 4 things every woman should eat in 40s and 50s for better health: From ragi to dark chocolate ) Daily water intake recommendations "Most of us think that 8 glasses are enough for everyone. But your age, gender, lifestyle, and even weather, matter! Check this table and see how much your body really needs (in cups + litres). And, most of us are way behind without even realising it," Kiran wrote in the caption. Let's take a look at her recommendation: For children Children (4–8 years): 5 cups or 1.2 litres Children (9–13 years): 7–8 cups or 1.6–1.9 litres Teenagers (14–18 years): 8–11 cups or 1.9–2.6 litres For adults Men (19+ years): 13 cups or 3.0 litres Women (19+ years): 9 cups or 2.1 litres For expecting and new mothers Pregnant women: 10 cups or 2.4 litres Breastfeeding women: 13 cups or 3.0 litres You may need more water if you: Live in a hot or humid climate Reside at a high altitude Do intense or regular physical exercise Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
NDTV
10-06-2025
- Health
- NDTV
Why You Should Add Rock Salt To Your Drinking Water In Summer
As temperatures soar and our bodies sweat more, maintaining hydration becomes more than just drinking water. There are so many hydrating drinks you can make, but if you're short on time, a simple addition to your drinking water can do the trick. According to nutritionist Kiran Kukreja, adding a pinch of rock salt to your water can make a significant difference in how your body retains fluids and stays energised. Why Add Rock Salt to Water? Kiran Kukreja recently shared in an Instagram post that rock salt (or Himalayan pink salt) can help prevent dehydration and fatigue during hot weather, workouts, or illness. When we sweat heavily, due to exercise, walking, or heat, we don't just lose water; we also lose essential electrolytes, particularly sodium. This loss can cause dizziness, weakness, and even muscle cramps. Rock salt is rich in natural minerals and contains sodium in a less processed form than regular table salt. By adding a pinch to your water, you help replenish what's lost through sweat or illness, especially during episodes of vomiting or diarrhoea. When Should You Drink Water With Rock Salt? There are a few key times when adding rock salt to your water can be especially beneficial: In the Morning: If you wake up feeling weak, dizzy, or dehydrated, a glass of water with a pinch of rock salt can help restore balance and boost energy. After a Workout: Rehydrating after a sweat session is vital. Rock salt water helps restore electrolyte levels and prevent post-exercise fatigue. During Hot Weather: Long walks or outdoor work in summer heat can cause heavy sweating. Sipping salted water helps maintain sodium levels and prevents heat-related weakness. How Much Rock Salt Water Is Safe? Don't overdo it. Kukreja recommends just a pinch (about 1/8 teaspoon) of rock salt mixed in a glass (200-250 ml) of drinking water. If needed, you can have up to two glasses a day, but it's essential not to exceed this, especially if you already consume salty foods. View this post on Instagram A post shared by Kiran Kukreja| Nutritionist| Weight Management| Skin & Hair (@nuttyovernutritionn) Who Should Avoid Rock Salt Water? While this hydrating trick can be helpful for many, it's not suitable for everyone. Avoid this habit if you: Have high blood pressure, as extra sodium can worsen it. Suffer from kidney disease, where sodium balance needs close management. Experience water retention or bloating frequently. Already eat a high-sodium diet, such as one rich in processed or packaged foods. Always consult a doctor or a qualified nutritionist before making changes to your hydration routine if you fall into any of these categories. Just remember: moderation is key. With one pinch at the right time, you can help your body function better in demanding conditions.
NDTV
27-05-2025
- Health
- NDTV
3 Everyday Foods And Drinks That Weaken Your Bones And What to Eat Instead
Your bones may be out of sight, but they should never be out of mind-especially when it comes to your diet. While most of us think of calcium-rich foods as the key to bone health, the flip side is often overlooked: some everyday foods and drinks can actually weaken your bones over time. Nutritionist Kiran Kukreja recently shared in an Instagram post how certain popular food choices could silently be harming your skeletal health. Here Are 3 Foods That Can Weaken Your Bones 1. Cold Drinks/Carbonated Beverages That chilled cola may offer temporary refreshment, but it's doing no favours to your bones. These fizzy drinks often contain phosphoric acid, which can upset the calcium-phosphorus balance crucial to bone strength. When phosphorus levels rise too high and calcium is low, the body compensates by leaching calcium from bones, leaving them brittle and prone to fractures over time. 2. Caffeinated Beverages While a morning cup of coffee is perfectly fine in moderation, excessive caffeine intake through coffee, energy drinks, or certain teas can increase the amount of calcium excreted through urine. This gradual loss of calcium can lead to lower bone mineral density, making bones more vulnerable to weakening, especially in postmenopausal women or individuals with pre-existing bone issues. 3. Sugar and High-Fructose Sweeteners Refined sugars like high fructose corn syrup and maltodextrin aren't just bad for your waistline- they're also harmful to your bones. Kiran Kukreja warns that high sugar intake can trigger insulin resistance and systemic inflammation, both of which interfere with the hormones that help build and maintain bone mass. Moreover, excessive sugar hampers the absorption of crucial minerals like magnesium and calcium, further compromising bone health. View this post on Instagram A post shared by Kiran Kukreja| Nutritionist| Weight Management| Skin & Hair (@nuttyovernutritionn) Bone-Boosting Foods to Add to Your Diet Now for some good news-your diet can also actively support stronger, healthier bones. Here's what you should be filling your plate with: 1. Leafy Greens Vegetables like kale, spinach, and bok choy are rich in calcium and magnesium, both essential for bone formation and maintenance. They also contain vitamin K, which helps in calcium absorption and bone mineralisation. 2. Dairy Products Milk, yoghurt, and cheese remain excellent sources of bioavailable calcium and protein, two key nutrients for building bone density. Opt for low-fat or full-fat versions depending on your dietary preferences. 3. Fatty Fish Salmon, mackerel, and sardines are high in vitamin D and omega-3 fatty acids. Vitamin D helps the body absorb calcium efficiently, while omega-3s have anti-inflammatory properties that protect bone tissue. 4. Nuts and Seeds Almonds, chia seeds, and sesame seeds are packed with calcium, phosphorus, and magnesium. These nutrients play synergistic roles in bone structure and strength. While indulging in the occasional cold drink or coffee won't shatter your bones, it's important to be aware of how habitual choices impact your long-term bone health. Balancing your intake and prioritising nutrient-dense foods can help ensure your bones stay strong and resilient for years to come. As always, moderation and mindful eating are key to keeping your body- and your bones- at their best.
