I have seen my colleagues on the project walking in the early morning with a large mug filled with cola and ice. That is the worst thing you can do for your body and digestive system, whether you are diabetic or non-diabetic.

Drinking plain water is essential for flushing out excess sugar, caffeine, and impurities from your body and preventing toxin buildup. Water removes harmful toxins from your digestive tract and helps your body detoxify naturally.

Yes, it would be best if you kept yourself hydrated. Around 10-12 cups of water, a day (around 2-3 liters) will help, preferably warm water.
 

Why warm water? Drinking warm water has many benefits. It can help you stay hydrated, improve digestion, relieve stress, and help you feel warmer. Drinking hot water raises the core body temperature, stimulating the sweating process, which is one of the ways the body eliminates toxins. Water is also critical to kidney and liver function, the main organs your body uses to clear out waste products from your body.

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Avoid all processed bottled drinks, including:
 

1. Vitamin water

2. Soft drink – any kind, cola or non-cola

3. Processed fruit juices, flavored drinks,

4. Energy drink

5. Any drink other than plain simple water.

Why? First, it has sugar or sugar substitutes; second, it is bottled and probably comes with many preservatives (chemicals) harmful to health.[i]

12.2 How do I know I am drinking enough water – my urine needs to be colorless. If not, I am not drinking enough water.

 

Why drink warm water? Benefits Of Drinking Warm Water –

Water itself has tons of benefits. It can promote overall health and protect you from several diseases. But when it is a little warm, its benefits increase manifold-

1. Drinking regular water that is lukewarm speeds up digestion. It can quickly break down food particles and aids in better absorption of nutrients. When you drink plenty of warm water, it will ensure that you do not get dehydrated.  

2. Warm water is instrumental in preventing constipation, which can lead to other health complications like piles and hemorrhoids.

3. A faster metabolism means your body's ability to utilize the energy released from the breakdown of food is enhanced. When you drink warm water, your body heats up, and your metabolism accelerates.

4. Lukewarm water induces you to sweat a lot. The more you sweat, the more your body can flush out toxins through sweat.

5. Warm water enlarges your blood vessels slightly. This promotes better blood circulation. More oxygen reaches all parts of your body, and all organs function better. 

6. Since warm water improves blood circulation, it can relieve muscle and joint pain. But don't drink very hot water as it will have the opposite effect and make your joints swell up. 

7. Boiled water that has cooled down and is slightly warm can also ease sinus problems when you’ve caught a bad cold. It gets the mucus moving, which means your body can get rid of it through coughing and blowing your nose.

8. Another reason you should drink boiled water slightly warmer than room temperature is that it is a stress reliever.[ii]

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Bala’s Rules on Water:

1. Consume 10-12 cups, around 2-3 liters every day.

2. Consume only simple plain water.

3. Always drink warm water unless medically advised.

4. Instead of fruit juices, eat fresh fruits high in fiber – passion fruit, avocado, guava, raspberry, pears, and apple (with cover). Avoid fully ripened fruits; they could have more sugar.

5. If your urine is colorless, you are drinking enough water; otherwise, you need to increase your water intake.

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[i] (https://www.smgarkansas.com/blog/diet-soda-and-blood-sugar#:~:text=However%2C%20a%20great%20deal%20of,glucose%20and%20blood%20insulin%20levels

[ii] (https://www.medicalnewstoday.com/articles/319673#the-right-water-temperature)