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水を飲む女性
水を飲む女性

寝る前に飲む水とむくみの関係

飲む女性

寝る前に水を飲むことは、翌朝のむくみを必ず誘発させてしまうのでしょうか。 答えはNOです。 就寝30分前くらいにコップ1杯程度の水を飲むことは、むしろ熟睡できる環境作りの手助けをしてくれます。 寝ている間にも体内の水分は奪われていきます。 そうなることで血液の濃度は高くなり、心筋梗塞や脳梗塞のリスクが高まってしまいます。 それらのリスクの軽減や質の良い眠りを得るためには、寝る前と起床後にコップ1杯程度の水を飲むことをお勧めします。 それでは、寝る前の水とむくみの関係を見ていきましょう。

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水とむくみ

飲む男

1日に最低限必要な水分量は800ml〜1.2Lとされ、1.5L〜2Lの水分量を摂ることが望ましいとされています。 1回に胃が吸収できる水分量や腎臓が水分を処理できる速度は決まっているので、一度に大量の水分が体内に送り込まれると腎臓機能は衰え、体内ナトリウム濃度が低下して水によるむくみが生じます。 この症状を水中毒と言います。

この理由以外で、水の摂り過ぎによるむくみが生じることはほとんどありません。 就寝中は臓器の機能も低下していますので、水の飲み過ぎには十分注意して下さい。

むくみの原因

水中毒以外に、体内の水分量が足りないことが原因で起こるむくみがあります。 体内の水分の数%が失われると、抗利尿ホルモンが大量に分泌され、体は汗や尿として排出されるはずの水分さえも体外へ出さぬよう働きかけます。 それがむくみの原因になるのです。 入浴前後の水分補給や就寝30分位前までの水分補給は、翌朝のむくみの予防になるのですが、もしむくみが出てしまったらどのような対処法があるのでしょうか。

むくみの出る場所は目の周りや顔 脚が主です。 むくみの症状を訴える人は男性よりも圧倒的に女性に多いので、表に出る顔や脚にむくみが出てしまうのは歓迎されないことは間違いありません。

対処法

  • マッサージやホットタオル
  • 運動をする
  • 食事に気を付ける

マッサージやホットタオル

むくみは血液循環やリンパの流れとも大きく関わっています。 むくみは、血管やリンパ管から水分が漏れ出し、その水分が皮膚の下に溜まっている状態を言います。 リンパ管は、リンパ液を体の隅々に送り届けるだけでなく、体の老廃物も回収する働きをします。リンパの流れが悪いと、皮膚の下に溜まった余計な水分(老廃物)が回収されなくなるためむくみが生じるのです。 ですから、血行やリンパの流れを良くすることによってむくみは解消されるのです。 リンパの流れに沿ったマッサージや、目の周りのむくみにはホットタオルがお勧めです。

運動をする

特に脚のむくみの場合は、筋肉の働きも深い関係があります。 血液やリンパの流れは、ポンプの役目をしている心臓だけの力で循環されているわけでなく、筋肉の働きによって助けられているのです。 デスクワークで長い時間同じ体制を取り、脚を動かすことが少ない状況下では、血液やリンパの循環が悪くなるためむくみが生じます。

また、立ち仕事で1日中立っていなければいけない状況下では筋肉も疲れてきますので、重力に逆らって血液やリンパ液を押し上げる力は衰えむくみが生じるのです。 状況は違いますが、どちらも筋肉の衰えが原因です。 仕事をしながら簡単にできるストレッチからスポーツやヨガなどで体を動かし、筋肉を鍛え上げることでむくみは解消でき予防もできるのです。

食事に気を付ける

血中のナトリウム(塩分)濃度が適切に保たれると、細胞が正常に機能します。 そのナトリウムの濃度が適切に保たれるには、カリウムの働きかけが重要なポイントになります。 カリウムは、体内の余分なナトリウムを体外に排出する働きがあります。 ナトリウムは水を抱え込む特徴があるので、カリウムが余分なナトリウムを体外に排出することにより、ナトリウムが抱え込んでいた余計な水分も体外に排出してくれることになります。 そしてむくみが解消します。

具体的には、塩分の摂らなさ過ぎも摂り過ぎも問題ですが、利尿作用のあるカリウムを含む食べ物を摂ることでむくみは解消し易くなります。 カリウムを多く含む食べ物には、きゅうりやメロン すいかといった瓜科の植物やバナナ りんご じゃがいも 人参などがあります。

[2CS] キリン アルカリイオンの水 (2L×6本)×2箱
キリンビバレッジ
売り上げランキング: 6

まとめ

水分の補給には、糖分やカフェインの入っていない水が理想とされています。 また、冷たい水は避け、体に負担とならない常温や暖かい水を摂取することをお勧めします。 コーヒーやお茶の多くにはカフェインが入っていますが、良い成分も入っていますので飲む利点はありますが、カフェインには利尿作用があるため飲み過ぎには注意して下さい。

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