Water is essential for life. The two thirds of the human body is water and if you do not replenish our warehouse it will survive only a few days. The maintenance of proper internal body temperature and elimination of unwanted substances produced by the body are through the water. If you do not replace the water we lose, we are in danger of overheating. Take water indirectly from juices, drinks, beverages and foods rich in water.People who drink at least five glasses of water each day have significantly lower risk of thrombosis with occlusion arteries of the heart due to coronary heart disease. It is noteworthy that the protective effect was observed only for water and not for other liquids.
What happens if I do not drink enough water?
Most people do not realize that they are dehydrated because they are used not to drink water. The Organization and other mechanisms to regulate the balance of water needed. If the water level in the body is reduced then there are mechanisms that reduce water loss through the kidneys.
The kidneys have the ability to collect the urine, thus reducing water loss in the urine. But there are situations where the water balance is negative. It is then a danger of dehydration. Dehydration causes fatigue, reducing the operating capacity of the body, constipation, dizziness, and can often lead to headaches.
In very advanced dehydration occurs loss of consciousness, tachycardia, renal kidney failure and death also. This is because blood pressure drops dangerously, which reduced blood flow as a result is not good oxygenation of the tissues and not supplied the tissues and organs with necessary nutrients.
How will I know if I am dehydrated?
The thirst is the main signal that the body sends us to convey the message that needs water. A good way to know if you drink enough water are urine color it. If yellow, then the amount of water is sufficient if it is darker then you should consume more water.
How much water do I need?
In a temperate climate like ours, most of us need 6 to 8 glasses of water a day: For example, water, milk, fruit juice, tea or coffee to keep the balance. However if we sweated that much heat or exercise time requirements increase. A good guide is to drink one extra liter of water for every hours of intensive exercise. The specific isotonic drinks may be useful for people who exercise for long periods, but most water is enough.
Apart from the weather and the type of work and with increasing age the body loses its operating capabilities that allow them to maintain the balance of water. In addition to the elderly, the body loses more water from the urine and perspiration. So the elderly need more care not to be dehydrated. Also emphasize that the elderly do not feel so early thirst if dehydration as the young. For this reason recommended for the elderly to drink water even before you feel thirsty.
Correct it to refer for people who have health problems are more susceptible to dehydration. Fever, diarrhea, vomiting, is situations that increase the risk of serious dehydration. The children and the elderly who have health problems are even more susceptible to dehydration. There are medicines which increase water loss from the body. Such drugs are e.g. diuretics used to control high blood pressure.
And if I do not like to drink water?
Some people find the taste of water and a way to make it interesting is to add a few slices of lemon. Diluted fruit juices are also a good way to fill water or we can make hot herbal teas. However, we recommend avoiding carbonated drinks with high sugar content, because it can lead to increased caloric intake and weight gain, while frequent consumption of drinks containing sugar are not good for the teeth.
Nor should we forget that apart from the water we drink, some fruit or food is very good sources of water. For example, watermelon, cantaloupe, carrots, lettuce, tomatoes, broccoli, apple, oranges grapefruit, contain more than 80 % water. Also, the addition of spices and small quantities of salt, if no hypertension will increase the feeling of thirst, and hence water consumption.
What about the caffeine in coffee and tea?
Drinks such as tea and coffee and some carbonated caffeine, which causes mild dieresis and therefore lead to further loss of fluid. Nevertheless, the fluid intake of caffeine is better than not drinking anything. If you drink too much coffee, tea or cola while you eat and many other liquids to increase the intake of water or try decaf.
Conclusion
The most important thing to remember when trying to change eating habits makes changes gradually. If you do not drink plenty of fluids start with one or two extra drinks every day and then add another 2 a few days and continue until you reach the 8 per day. After 2-3 weeks you will adopt healthier and permanent changes in your diet.
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