Water is just as essential as oxygen for our health. Many people do not drink as much as they need, thus affecting many indicators of their health. What is the amount we should consume daily.
The human body is made up of almost 60% water, with its percentage in the brain reaching 85% and in the blood 90%. However many people do not drink as much as they need.
The exact amount that each person needs depends on many factors, such as:
-The level of physical activity (eg trainees have high water needs)
-Work (manual and / or outdoor need more water)
-Ambient temperature (when it gets hot, we need more)
-Health status (eg patients with fever and those with diarrhea or vomiting need more, those with certain diseases less)
-The period of life (eg in pregnancy and breastfeeding the needs are increased)
The recommendations of experts
The European Food Safety Authority (EFSA) recommends 2 liters of fluid per day for the average woman and 2.5 liters for the average man. Especially in summer, however, we need at least 1 liter of liquid more every day to withstand the heat.
According to studies in our country, from the fluids contained in our daily diet:
-20-25% come from solid foods
-50% comes from drinking water
-25-30% comes from other beverages (eg coffee, tea, soft drinks, juices, etc.).
-The potential benefits of adequate water consumption are many and varied. These include the following:
Moisturizes the joints
The cartilage that coats the joints and forms the intervertebral discs is 80% water. Prolonged dehydration can reduce the ability to absorb vibrations in the joints of the limbs and spine. The consequence can be pain.
Regulates body temperature
Sweating and subsequent evaporation of sweat is one of the main thermoregulatory mechanisms of the body. Without adequate water intake, the body can not properly regulate its internal temperature.
Participates in digestion
The intestines need plenty of water to function properly. Dehydration can lead to digestive problems, dehydration and a particularly acidic environment in the stomach. This increases the risk of heartburn and gastric ulcer.
It is essential for nutrition
Many vitamins and minerals are water soluble. Therefore they must be dissolved in water so that the body can then absorb them and meet its needs.
Facilitates weight loss
Drinking two glasses of water before each meal can limit the amount of food we eat. This is because water stimulates the feeling of hunger satiety. It also stimulates the metabolic rate a bit, so it somewhat increases the burning.
Prevents intoxication and its side effects
Alcohol has diuretic properties and overconsumption leads to dehydration. Dehydration in turn contributes to the side effects of intoxication, such as:
If one drinks a glass of water alternately with a drink, one will consume less alcohol. This way she can avoid drunkenness and its consequences.
Keeps the kidneys healthy
The kidneys regulate the amount of fluid in the body. Dehydration may increase the risk of nephrolithiasis (kidney stones). On the contrary, good hydration may have a protective effect.
Studies have shown that it mainly reduces the risk of recurrence in people who already have kidney stones. This is probably due to the fact that water increases the volume of fluid passing through the kidneys. Thus, the concentrations of the metallic elements they contain are reduced.
Improves performance in the gym
Studies have shown that dehydration reduces performance in physical activities that last more than 30 minutes. Dehydration develops when a person loses only 2% of their body water. But practitioners can lose 6-10% through sweating. That’s why they have to drink a lot of water before, during and after training or competition.
Protects the brain
Studies have shown that even mild dehydration (loss of 1-3% of water from the body) can affect important brain functions. In one study, for example, a loss of just 1.4% of body water caused women to:
-Disorder of mental mood and the ability to concentrate
-Increased frequency of headaches
Respectively in men, the loss of 1.6% may have, according to another study, as a consequence:
-Reduced working memory
-Increased fatigue and stress
Many other studies in children, adults and the elderly have shown that even mild dehydration can:
-To disturb the mental mood
-To reduce memory
-Suppress brain performance
Prolonged dehydration can eventually lead to problems with thinking and reasoning.