1. Pillar: Nutrition
Water: the perfect life-giving elixir
It’s no coincidence that sufficient liquid intake is at the top of the Swiss food pyramid.
But why are fluids so important, and water in particular?
- Water is essential to the body.
- It accounts for more than 60 per cent of our bodyweight.
- All bodily functions depend on water, for instance nutrient digestion, absorption, transport and metabolism.
- Water is essential for the body’s electrolyte balance.
- Water is indispensable to prevent dehydration.
- Water does not contain any calories.
- Water can help to alleviate hunger pangs and can therefore contribute to dieting.
- Water helps regulate body heat.
- Water is reputed to lower the risk of kidney, bladder and colonic cancer.
- Water appears to contribute to rapid recovery from bladder infections.
Our bodies need approx. 2 litres of fluid intake per day. And in certain situations they need substantially more – check out the section on ‘Drinking & Performance’ Our food intake covers around 20 per cent of our needs – a little less among carnivores and cheese enthusiasts, a little more for friends of fruit and veg. But we need to drink the remaining 80 per cent. And the best form is water. Herbal and fruit teas, also diluted fruit juices, are good as well.
Valser: the perfect thirst-quencher
Anyone looking for a wholesome and healthy choice of mineral water will quickly recognise the benefits of Valser. Valser satisfies the body’s fluid requirements and also contains valuable minerals that are essential to health and well-being. Its characteristic, positive characteristics come all by themselves from nature’s very own factory: the mountain. The high levels of minerals and trace elements it contains, above all calcium and magnesium, make Valser so wholesome.
The ideal way is to drink regular quantities throughout the day.
And it’s sensible to take a glass of water if you wake up in the night, especially in the early hours.
It’s less of a good idea to drink large quantities shortly before, during or immediately after hearty meals, as this dilutes the stomach juices and may affect digestion.
So it’s advisable to take liquids up to half an hour before meals and no less than an hour afterwards – and to drink little or nothing during the meal itself.
Here’s a few tips to increase your water intake:
- Place bottles of water and a glass at strategic points in your home.
- Put a bottle of water on your desk each morning at work. Make sure it’s empty by the time you clock off!
- Always carry a small bottle of water in your handbag, briefcase or sports bag.
- Take a water break instead of a cup of coffee!
- Drink a large glass of water as soon as you get up in the morning. Be kind to your digestive system by taking it lukewarm or at room temperature!
- Have water with each espresso, fine cup of tea or glass of wine you drink.
- Variety: Valser Classic, Valser Naturelle, Valser Viva in four different flavours, Valser Classic or Naturelle with a dash of lemon juice or as a spritzer mixed with fruit juice.
- Always drink a large glass of water before meals, preferably around 30 minutes before sitting down.
Water and taste
Do you labour under the misapprehension that water doesn’t have its own flavour?
You’ll notice immediately if you compare two different mineral waters, one after the other: Water is far from tasteless. Each type has its own character. The individual levels of mineral, acid and sulfur content directly impact its taste. Even an average consumer will notice the differences, but may have difficulty putting them into words.
But professionals can name the characteristics: Their trained palates can tell that carbon dioxide can give the water an acidic touch, that sodium chloride makes it salty or that calcium and magnesium have a blunt flavour. Hydrogen carbonate produces an earthy aftertaste and sulfate adds a bitter touch. The type and amount of carbon dioxide also affect the water’s character: still, moderate fizz, delicately bubbly or even sparkling. And: Not only does the carbon dioxide make the water taste fresher, it also inhibits the growth of microorganisms, extending its shelf life.
2. Pillar: Exercise
Intense exercise makes you sweat. It’s good for you and you should let it happen.
Perspiration during sport depends on
- intensity of the exercise
- climate and temperature
- age and gender
- basic metabolism
- height and weight
- fitness and stamina
- movement patterns and techniques etc.
- ... and can be as much as 2 litres per hour.
Here’s an example: Your body will lose around one litre of water if you run hard for 10 kilometres. It will be as much as 4 litres during a 42-kilometre marathon, and an Iron Man athlete might even lose 20 litres!
You body will simply take what it needs from your tissue and blood if you do not replace this volume of water. What happens: Your blood thickens, your muscles do not receive enough oxygen and start to cramp as a result.
Your performance will begin to drop if you lose as little as one litre. Your power will suffer next after losing around 2 litres. So it should be self-evident that you need to take enough water during sport.
Another thing is that you secrete large amounts of mineral when you perspire, and not just water. It’s not just a question of drinking enough: you need to drink the right things as well, for instance mineral-rich water.
Ideal drinks during sport
- Make sure you bring water to workouts of more than an hour. An ideal sports drink will contain 40 to 60 grammes of fast-digestible carbohydrates and between 300 and, 1000 milligrammes of sodium and other minerals per litre.
- You can also make your own fruit juice spritzers in a 1:1 or 1:2 ratio as a useful alternative if you don’t want to buy ready-made isotonic drinks. Add half a gramme of salt to one of Valser’s spritzers if you will be sweating a lot for an extended period.
- Pure Valser mineral water is more than enough for shorter workouts. Many people prefer still water over carbonated water, as they need to drink a lot during sport. Valser is particularly good due to its particular calcium and magnesium content. Large quantities of carbon dioxide can contribute to hyperacidity in the blood, as well as a bloated feeling and discomfort in the gastrointestinal tract that stop you performing well. So it’s better to choose still water like Valser Naturelle if you are going to drink larger quantities.
3. Pillar: Relaxation
Water and energy
Opinions have differed for many years: Does water have a memory? Can water be energised, and can this energy be transmitted to people? Can water ‘remember’ the molecules it has ‘seen’ or ‘felt’, as eminent scientists have claimed repeatedly? Does it really even store information in its internal structures? So far there has been no clear scientific evidence. But proof to the contrary has been unforthcoming as well.
What we do know with absolute certainty is that Valser comes with the elementary force of water and rock. It collects 1,000 metres underground and forces its way to the surface in its primal and purest form at St. Peter’s spring after 25 years in a subterranean realm with no contact to the outside world: crystal clear, virgin, purified and highly mineralised.
Bottled directly at source, Valser originates in reservoirs of water found deep in the Earth where they are protected from contaminants. It therefore preserved all of the goodness of its original natural ingredients: the rainwater, snow, hail and ice seeping slowly through the Grisons shale, gathering minerals along the way. Each mouthful is as invigorating as it is calming. Valser is naturally pure and gives the body what it needs in an unadulterated form.
Water and relaxation
One appointment after the other: we need to stay calm and concentrate on the task at hand in the hustle and bustle of life. It frequently takes strength and calm to remain on track. The major and minor chores of life can easily drain us of energy. Regular relaxation is advisable to keep on top of things and to find balance.
After all, it took 25 years for the rain, snow and ice to emerge from the spring as Valser mineral water, pure, pristine and in impeccable quality. A spring, right at the heart of the magnificent Grisons mountains: and Valser is just as good for the organism as the harmony found at this enchanting location. After all, the right balance of minerals and trace elements helps you recover and come to rest.
Make Valser an integral part of your personal relaxation rituals. Water calms our nerves both inside and outside the body, also due to the minerals it contains. People who take plenty water are more resilient to stress and calmer: good armour in the hectic lifestyles of our modern world.
A few relaxation tips for everyday lie
Not all of us are born with the innate capacity to relax. We also need to train how to wind down: and as we know, practice makes perfect! The ability to relax consciously is essential to remaining healthy, strong and vital. It’s not so difficult to put in a break during the day, and it doesn’t even have to be long. Here’s a few tip to start off:
- Take a few deep breaths, consciously and slowly, in and out. Or even better: Do it in front of an open window.
- Drink a glass of water in leisurely, relaxed mouthfuls while looking at something that calms you, a plant, a nice picture or into the distance.
- Relax your shoulders in slow circles, then let them fall and pull them up while pushing your chest as far forward as you can.
- Loosen the muscles in your face, pull faces and pay particular attention to your jaw, eyes and forehead.
- Go for a short stroll in the fresh air.
- Loosen your hands and fingers from time to time when working at the computer: extend your fingers, clench your fists, shake out your hands and rotate your wrists. Keep your gaze trained on a distant point all the while. This will relax your eye muscles and bring your vision back into focus.
- Massage your own ears for a moment to dispel fatigue and invigorate your body and spirit. Rub, knead and cradle your earlobes and ears firmly to stimulate the many reflex zones found there.
- And quite simply: Be mindful. Keep your thoughts focused on the task at hand. Do not get lost in a muddle of chores, and learn when to say no!