By now you have understood that water must be drunk, that juices and energy drinks do not change it, that you must drink at least a liter and a half... And do you know what really happens if you don't drink it and why it is important to us?
Water is the main ingredient of saliva and digestive juices, thus facilitating digestion. It also regulates blood density. When we are dehydrated, the blood is thicker, which can result in increased blood pressure, cholesterol and an increased risk of heart disease.
A lack of water makes the kidneys susceptible to inflammation and infections and can cause reduced skin elasticity, reduced joint mobility, and headaches. It can lead to an increase in body weight, but also to some diseases, such as diabetes, heart disease, and even cancer.
Research shows that even mild dehydration (1 to 3 percent of body weight) can negatively affect many aspects of brain function. Thus, international studies among young women proved that a fluid loss of 1,36 percent after exercise leads to a loss of concentration, a worse mood and a higher frequency of headaches.
A similar study conducted among adult men found that even 1,59 percent fluid loss can be detrimental to working memory and increase feelings of anxiety and fatigue. Just for example: during an average workout, athletes can lose 6 to 10 percent of their weight through sweat, which speaks volumes about how important it is to replenish fluids during training or some daily activities.
General hydration recommendations are 2 liters of fluid for women and up to 3 liters for men. However, this can vary significantly depending on health status, physical activity and other factors, such as pregnancy and breastfeeding.
It is very important for the elderly to drink enough water because their sense of thirst weakens a little.
It is relatively easy to check whether we are hydrated enough: This can be seen by the color of urine. It is important that the urine is light in color and that we urinate regularly.
A glass before a meal
Liquids should be consumed mostly between meals, i.e. it is better to drink a glass of water before breakfast, lunch or dinner than with the meal itself or immediately after it. When you drink before a meal, you will cleanse the digestive system and help create the juices needed to break down the meal, while drinking a lot of liquid after a meal actually dilutes them and makes digestion difficult.
Juices are not a substitute
The basic liquid we consume should be plain water. A smaller part of the liquid we take in can be from drinks and natural juices and foods with a high water content, such as soups, milk, smoothies. Liquids high in sugar and salt are not good substitutes for water.
Cold water helps with weight loss
Two studies showed that in people who increased their water consumption by half a liter per day, their metabolism accelerated by 24-30 percent. If you want to lose weight, it is recommended to drink colder water because the body will need more energy to heat up, therefore, more calories are consumed.
It helps the kidneys
Several studies have raised the possibility that water intake may help prevent recurrence in people who have had problems with kidney stones. Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so urine is less likely to crystallize and form precipitates
Shorter headaches
Regular rehydration can help reduce headaches and migraines for some, numerous studies show. A study that followed about 20 people suffering from migraines showed that, although the frequency of headaches did not decrease with a larger amount of liquid, they were milder and lasted shorter.
After each drink, you should drink a glass of water
Water is the best cure for a hangover. Alcohol is a diuretic, so when we drink it, we lose more fluid than usual, and this can cause thirst, fatigue, headache and dry mouth. A good way to avoid a hangover is to drink a glass of water after each drink.
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