Know the most effective way to stay hydrated, young and healthy
by Dr. Mariangel Leota
We are water! is 60-70% of the composition of our body, the water in our body is distributed in 75% in muscles, 90% in the brain, 22% in the bones and 83% in the blood and in children this percentage is still greater, if you read, children almost entirely consist of water, hence derives how dangerous it can be for them to go through processes of dehydration.
Water is vital for the functioning of our body and even for life on the planet since most of the organisms that inhabit it need it to live, now well despite its importance there are people who do not like to drink water , yes it is, either because they do not like its taste or simply because they say it does not cause them, not drinking water leads directly to a state of dehydration.
Dehydration is a state in which the body does not have the necessary amount of water, this can be mild, moderate or severe depending on the amount of fluid lost, and is that under normal conditions, the body needs water every day in order to function normally and in disease states, this water supply is even more necessary because in pathological conditions the usual demands of the organism increase.
Thirst, the mouth feels dry
Decrease in urinary volume, and urinating dark is darker because it is more concentrated.
Tiredness for no apparent reason
Stop producing urine
There is drowsiness and fading
The eyes look sunken and the skin turns off
All the previous symptoms are aggravated and the skin wrinkles, there is compromise of the conscience like deliriums and faints.
Dehydration is dangerous in any person but the most susceptible are children and older adults, now hydration is not just about drinking fluids, because drinking liquids is not synonymous with hydration although universally believed, it is not, since sugar-rich beverages dehydrate instead of hydrating.
Benefits of drinking water
The amount of water needed can vary for each person according to their needs, since in hot climates and in people who work with a great demand for physical effort, they need to consume more water. Traditionally it has been said that the daily need is 8 glasses a day, that is, about 2 liters of water daily and that premise is still valid.
Help improve your skin
Drinking water allows your skin to maintain its elasticity and moisture and even keeps your hair shiny, when you are dehydrated your skin wrinkles, when you drink water this does not happen, besides the water helps to drag toxins and release them through the urine
It allows you to think better
Well, yes, since the brain in 90% of its composition is water, staying hydrated helps it to function properly there are even study techniques that say that drinking water during the study sessions helps improve the ability to memorize.
Help your kidneys
When you are dehydrated and your urine is concentrated, this favors the sedimentation of waste and stone formation and, in addition, increases the risk of urinary tract infections, so ingesting water is essential to prevent these conditions. In pregnant women it is recommended to drink water because pregnancy increases your metabolism and also increases the risk of urinary tract infections because the uterus increases its size and thereby presses the bladder.
Improve your digestive system
The absorption of water takes place in the intestine, in addition water favors the dilution of food and thus facilitates the degradation and absorption of nutrients. When you do not consume enough water, the bowel movements become more difficult and constipation appears, so drink plenty of water.
How to avoid dehydration?
1 • Start your morning drinking water
Drinking a glass of water on awakening helps activate your metabolism and prepares you to start your day, accompany your meals with a glass of water and between meals and during the day eat between 4 to 6 glasses of water, do not wait to feel thirst, thirst is a symptom of dehydration, appears when you have already lost 1-2% of the water in your body, create in you the habit of drinking water.
2 • Reduce the consumption of alcohol and sugary drinks
Although alcohol is a liquid ingestion inhibits the vasopressin also known as antidiuretic hormone, it is responsible for maintaining balance in the body fluids, then when it is inhibited the kidney excretes much more water than necessary, even up to 3 times more than the volume of drink ingested. A recommendation given by the experts is to ingest alcoholic beverages in moderation and in between drinks swallow a glass of water to try to balance the loss of liquid.
The drinks rich in sugars are osmotically active so they drag the water, because of this they are far from hydrating you on a hot day, so before you take your favorite soda to quench your thirst, think better!
3 • Food rich in water
Food can also be an option when it comes to incorporating water into your usual routine, water is not only present in its pure form but is also contained in many solid foods, especially fruits and vegetables: cucumber, tomato, asparagus, cauliflower, eggplant, carrot, melon (contains 90% water), watermelon among others. These foods aside from their water content have many vitamins and minerals so do not hesitate to integrate them into your daily diet.
4 • Beware of heat
In times of heat it is very important to stay hydrated, the body dissipates heat through sweating and with this water is lost, the most susceptible are the elderly and children, in the most intense moments of summer the water needs can increase up to 6 Sometimes, it is necessary to monitor the intake of water and protect from direct exposure to the sun and the outdoors.
5 • Salt with moderation
Salt drains water and this leaves you dehydrated, prepare your meals with little salt, commercial sauces have a high sodium content when compared to sausages, so try not to abuse these products.
6 • Watch your medication
Some conditions such as systemic arterial hypertension, heart failure, renal failure among many others use the use of diuretics for its management so you must monitor the excretion of urine and water intake.
All the above are just a sample of the multiple benefits of consuming water and stay hydrated, it is a simple habit that will improve your health and you will see results quickly, the water intake in fasting is recommended because it activates your metabolism and digestive system, it is important know how good is the water, abuse it also brings imbalances, this usually happens when you ingest amounts of more than 3 liters of water daily, however it is not common to happen, the recommended is 2 liters a day, except some exceptions
Eat fruits to stay hydrated
Keeping the body hydrated is important throughout the year, but in spring and summer when temperatures rise, doing it properly is essential to avoid complications and recover from the loss of fluids due to perspiration.
Water is the body’s best friend to fulfill that function, and it is recommended to drink at least eight glasses of water per day.
Some fruits also serve to hydrate the body because they are composed mostly of water, becoming a good alternative to water because they are tastier and also add important nutrients. They are also ideal for those who struggle to drink too much water and opt for soft drinks or sugary juices that are not healthy for the body.
What are the best fruits to stay hydrated?
Watermelon: is a great fruit to consume in summer, is composed of more than 90% water, it is also very low in calories and provides important nutrients that help to purify the body, promote the nervous system and strengthen the immune system.
Cantaloupe: this fruit is also highly recommended to consume in hot weather because it refreshes while providing nurturing. Like watermelon, it is also mainly made up of water and it is very tasty.
Pineapple: it is very good to quench thirst, to avoid fluid retention and is ideal to consume in times of diet. It also has antioxidant properties that attack free radicals and strengthens the immune system.
Kiwi: besides being very rich in water it has a high content of vitamin C and vitamin E that protect the organism from premature aging and free radicals, and raise the defenses.
Strawberries: they are composed of 91% water, are low in calories and provide potassium, calcium and l-arginine which, in addition to promoting the functioning of the body, help to purify it.
Apples: they are rich in water, have satiating and refreshing effect and soluble fiber that helps your digestion and heart health.
Oranges: it also has important amounts of water and nutrients that help to stay hydrated while favoring the body with its nutrients.