Water and proper hydration

Water and proper hydration
Have you ever wondered how much water you need to drink to avoid dehydration and especially to optimize your body's functions? Water is the main solvent in biochemical reactions in the body and if we do not get the right amounts, our body just will not work properly. The following moisturizing guide is intended to give you the knowledge and advice for proper management.

Water is essential for life covering about 60% of our body weight and performs critical functions such as transport of nutrients to the body and oxygen in the cells, regulation of body temperature and lubrication of our joints. At least 80% of our muscles, kidneys and lungs are made up of water. There is daily loss not only through sweat but also by the skin, lungs and kidneys, urination and breathing, which underlines the importance of permanently proper hydration.

Our body also receives water from other liquid beverages as well as from food.

Experts advise to receive 1g of water per kcal of food. That is, for someone who consumes 2000 calories / day the water they need is about 2 liters.

It has been calculated that 20-30% of the liquids we need daily come from solid foods, while 70-80% of water and non-alcoholic beverages are consumed daily. The new recommendations from the European Food Safety Authority (EFSA) state that for women the daily adequate intake of water is 2 liters, while for men 2.5 liters from all sources (water and food).

The quantities of water required daily by the body depend on both activities and type of food. So intense muscular activities increase the body's needs in water as they increase water losses. Children need plenty of water, especially if they are very active. For those who are following high-intensity exercise and for a long time, sports drinks with a little sugar and sodium are a good solution. Also, people over 50 need to drink more water and not only when they are thirsty because the feeling of thirst decreases with age, resulting in long-term suffering from mild dehydration without knowing it.

When choosing what drink you drink, it is important to know that although all contain water, some may also provide energy (calories) and sugar which, over time, also tears the teeth. So prefer to consume in limited quantities standard beverages, juices and smoothies. Consuming moderate amounts of tea or coffee also contributes to hydration, even if they contain caffeine. Milk contains many essential nutrients and, of course, water, but as the whole contains saturated fats, experts recommend adults and older children to choose semi-skimmed. Drinking alcohol increases the amount of water lost with urine and is not a good option to stay hydrated.

In terms of food, fruits and vegetables, they usually contain more than 80% water. For example, lettuce contains 95% water, 91% broccoli, 89% milk, 85% yogurt, 84% apple, 69% chicken, 65% chicken, etc. Foods such as soups and boiled a good source of water. 
The body has special mechanisms to make sure we stay hydrated. Feeling thirsty is the way it tells us that we should drink more water and if our urine has a dark yellow color, it shows that during the day we did not get the necessary amount of fluid. 

Read Also: Flavored water for hydration!

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