Water is essential to health—but how you drink it is just as important. According to Dr. Chang Chia-Ming, drinking water shouldn't be based solely on thirst; instead, it should be a strategic habit.
A study on individuals with diabetes found that drinking a fixed amount of water before meals (e.g., 250cc in the morning, and 500cc before lunch and dinner) led to a fasting blood sugar drop of over 30 mg/dL within 8 weeks—a reduction comparable to the effects of certain blood sugar medications.
On his official Facebook page, Dr. Chang, Director of the Department of Genetics and Eugenics at Taipei Veterans General Hospital, cited a 2024 systematic review published in JAMA Network Open.
This review of 18 randomized controlled trials worldwide confirmed that consistent daily hydration can significantly improve outcomes including Weight loss, Reduced recurrence of kidney stones, Improved blood sugar levels and Lower frequency of urinary tract infections (UTIs).
In addition, drinking water before meals can significantly accelerate weight loss. Studies have shown that consuming water before main meals helps create a sense of fullness in the stomach in advance, reducing the likelihood of overeating. Notably, one study targeting individuals with diabetes found that drinking a fixed amount of water before each meal—such as 250cc in the morning and 500cc before both lunch and dinner—resulted in a reduction of fasting blood glucose by more than 30 mg/dL within eight weeks, a result comparable to that of some blood sugar-lowering medications.
At the same time, for those prone to kidney stones or urinary tract infections, water is the most affordable preventive remedy. Maintaining a daily urine output of over 2000cc can reduce the five-year recurrence rate of kidney stones by nearly half. Drinking 1500cc of water daily can also delay the onset of the next urinary tract infection.
He recommends that people should not drink water just to hit a target, but rather turn it into a rhythm and a meaningful daily ritual: a glass upon waking to awaken the digestive system; a glass before going out to kickstart metabolism; a glass before meals to help manage blood sugar; and a glass in the afternoon to refresh and re-energize.
(Source: SET News)
