Water and health: role in maintaining life functions and well -being

Water and health: role in maintaining life functions and well -being

Water is an elixir of life: the basis of all biochemical processes

Water, the chemical formula of which H2O is the most common and, perhaps, the most important connection on Earth. Life in the form in which we know it is impossible without water. It makes up a significant part of living organisms, in the human body its content varies from 50% to 75% depending on age, gender and constitution. Water is involved in almost all biochemical processes, providing the transport of substances, thermoregulation, maintaining the structure of cells and tissues, as well as the elimination of waste.

Water as a universal solvent:

Water has a unique ability to dissolve a wide range of substances. This ability is due to its polarity – an uneven distribution of an electric charge in the molecule. Oxygen atoms attract electrons more than hydrogen atoms, which leads to the formation of a partial negative charge on the oxygen atom and a partial positive charge on hydrogen atoms. This structure allows water to interact with other polar molecules and ions, forming aqueous solutions.

This solid ability of water plays a key role in:

• Nutrient transport: Blood containing about 90% of water causes oxygen, glucose, amino acids, vitamins and minerals to the cells of the whole organism. The nutrients dissolved in water are easily absorbed in the intestines and transported through the circulatory system.
• Discharge of waste: Water tolerates metabolism products, such as urea, creatinine and excess salts, to the kidneys for filtering and excretion from the body with urine. It also helps to remove toxins through sweat.
• Assimilation of drugs: Many drugs dissolve in water, which allows them to quickly be absorbed into the blood and have a therapeutic effect.

Water and thermoregulation: maintaining the optimum body temperature:

Water has a high heat capacity, that is, it is able to absorb a large amount of heat without heating much. This property is critical to maintain constant body temperature, which is necessary for the normal functioning of enzymes and other biochemical reactions.

Thermoregulation mechanisms involving water:

• Sweating: With an increase in body temperature, the sweat glands emit sweat – an aqueous solution of salts and other substances. Evaporating from the surface of the skin, sweat cools the body, removing excess heat.
• Circulation: When overheating, blood vessels expand (vasodilation), increasing the flow of blood to the surface of the skin, which contributes to the heat of heat into the environment. When hypothermia, the vessels narrow (vasoconstriction), reducing heat loss.
• Breath: When exhaling, the air is saturated with moisture, which also contributes to the cooling of the body.

Water and cell structure: providing turgor and volume:

Water is the main component of cells, making up to 70-80% of their mass. It provides a turgor – internal pressure that maintains the shape of cells and tissues. Turgora is necessary for the normal operation of cells and tissues, especially in plants where it provides the rigidity of the stems and leaves.

In the human body, water plays an important role in:

• Maintaining blood volume: Water makes up a significant part of the blood plasma, providing a sufficient volume of circulating blood for the normal functioning of the heart and blood vessels.
• Lubrication of the joints: A synovial fluid containing a large amount of water lubricates the articular surfaces, reducing friction and providing smooth movements.
• Organs protection: Water is a component of cerebrospinal fluid surrounding the brain and spinal cord, as well as an amniotic fluid surrounding the fetus during pregnancy. These fluids provide mechanical protection of organs from strokes and damage.

Water and digestion: decomposition of food and assimilation of nutrients:

Water plays a key role in the digestive process, providing:

• Salivation: Saliva, containing about 99% of water, moistens food, facilitating its swallowing and the beginning of the breakdown of carbohydrates.
• Dilution of gastric juice: Water dilutes the gastric juice, facilitating the digestion of food and preventing damage to the gastric mucosa.
• Hydrolysis: Water is involved in the reactions of hydrolysis – the splitting of complex molecules into simpler ones with water. For example, hydrolysis of proteins, fats and carbohydrates is necessary for the absorption of these nutrients.
• Transport of nutrients: Water tolerates nutrients formed as a result of digestion, from the intestines to the bloodstream.
• Formation of feces: Water contributes to the formation of feces and facilitates their excretion from the body.

Water and kidney function: blood filtering and waste withdrawal:

The kidneys are the main organ responsible for the filtering of blood and the elimination of waste from the body. Water plays a vital role in this process:

• Filtration: The kidneys are filtered about 180 liters of liquid per day, separating waste and excess substances from blood.
• Reabsorption: Most of the filtered fluid (about 99%) is reabsorbed back into the blood, and the remaining fluid containing waste forms urine.
• Urine concentration: The kidneys regulate the concentration of urine, removing an excess of water or preserving it in the body depending on the needs.
• Maintaining electrolyte balance: The kidneys regulate the excretion of electrolytes (sodium, potassium, chlorine) with urine, maintaining their optimal blood level.
• Regulation of blood pressure: The kidneys are involved in the regulation of blood pressure, controlling the volume of blood and the release of renin – a hormone that affects the tone of blood vessels.

Dehydration: signs, consequences and methods of prevention:

Dehydration (dehydration) is a condition in which the body loses more fluid than it receives. Even a slight loss of fluid (1-2%) can lead to a decrease in physical and mental performance.

Signs of dehydration:

• Thirst: The first and most obvious sign of dehydration.
• Dry mouth and throat: Saliva reduction.
• Dark urine: Reducing the volume of urine and increasing its concentration.
• Rare urination: Reducing the frequency of urination.
• Headache: Dehydration can lead to headache and dizziness.
• Fatigue: Reducing energy and a feeling of fatigue.
• Dry skin: Loss of skin elasticity.
• Constipation: Slow down of the intestinal motility.
• Dizziness: Especially with a sharp stood.
• Muscle cramps: Violation of the electrolyte balance.

The consequences of dehydration:

• Reducing physical and mental performance: Deterioration of concentration, memory and coordination of movements.
• Constipation: Indigestion.
• Kidneys: Increasing the concentration of salts in the urine.
• Urinary tract infections: Reducing immunity.
• Thermal blow: Overheating of the body.
• Death: In severe cases.

Ways to prevent dehydration:

• Drink enough water during the day: Focus on the feeling of thirst and color of urine. Light yellow urine indicates a sufficient level of hydration.
• Drink more water in hot weather and with physical exertion: Increased sweating requires an increase in fluid intake.
• Eat fruits and vegetables with a high water content: Watermelon, cucumbers, tomatoes and others.
• Avoid excessive alcohol and caffeine: These substances have a diuretic effect.
• Take medicines with caution: Some drugs can cause dehydration.
• Consult a doctor if you have chronic diseases: Some diseases, such as diabetes, can increase the risk of dehydration.

How much water do you need to drink per day? Individual needs:

General recommendations:

• Adults: 1.5-2 liters of water per day.
• Children: 1-1.5 liters of water per day.
• Pregnant and lactating women: 2-2.5 liters of water per day.

However, the need for water may vary depending on:

• Level of physical activity: The higher the physical activity, the more water is required.
• Climate: In hot climate, the need for water increases.
• Health status: Some diseases, such as diabetes and kidney disease, can affect the need for water.
• Diets: The use of a large amount of salt and protein can increase the need for water.

It is important to listen to your body and drink water when you feel thirsty. The color of urine is also a good indicator of hydration levels.

Water sources: What is better to drink?

There are many water sources, each of which has its own advantages and disadvantages:

• Drinking water from the crane: The most affordable and economical source of water. However, the quality of water from the tap can vary depending on the region and the water treatment system. It is recommended to use filters to purify water from the crane.
• Boldwood: Convenient and portable water source. However, bottled water can be more expensive than tap water, and may contain microplastics.
• Spring water: A natural source of water containing minerals. However, the quality of spring water can be unstable and depend on environmental pollution.
• Mineral water: Water containing a certain amount of minerals. Mineral water should be used with caution, since excessive use of some minerals can be harmful to health.
• Distilled water: Water cleaned of all impurities and minerals. Distilled water is not recommended to be consumed as the main source of water, since it does not contain the necessary minerals.
• Fruit and vegetable juices: A good source of water and vitamins. However, fruit and vegetable juices can contain a large amount of sugar, so they should be consumed moderately.
• Tea and coffee: It can be a source of water, but contain caffeine that has a diuretic effect.
• Sports drinks: Contain electrolytes and carbohydrates that can be useful during intense physical exertion. However, sports drinks can contain a large amount of sugar, so they should be consumed with caution.

The best source of water is clean, safe and tasty water that is available to you. If you are not sure of the quality of the tap water, use filters or choose other water sources.

Water and skin: moisturizing and health:

Water plays an important role in maintaining skin health:

• Moisturization: Water moisturizes the skin from the inside, making it more elastic and elastic.
• Detoxification: Water helps to remove toxins from the body through sweat, which helps to cleanse the skin.
• Maintaining collagen: Water is necessary for the synthesis of collagen, protein, which provides the strength and elasticity of the skin.
• Wrinking prevention: Enough water consumption helps to prevent the formation of wrinkles and premature skin aging.
• Face color improvement: Water improves blood circulation, which gives the skin a healthy and radiant look.

To maintain skin health, it is recommended not only to drink enough water, but also to use moisturizers and lotions.

Water and brain: effect on cognitive functions:

Dehydration can negatively affect cognitive functions, such as:

• Concentration: Reducing concentration.
• Memory: Deterioration of short -term and long -term memory.
• Reaction speed: Slow down of the reaction rate.
• Mood: Irritability and anxiety.

Sufficient water consumption is necessary to maintain optimal brain function and improve cognitive functions.

Water and cardiovascular system: maintaining heart health:

Water plays an important role in maintaining the health of the cardiovascular system:

• Blood volume: Water maintains a sufficient volume of blood, which is necessary for normal heart function.
• Arterial pressure: Water helps regulate blood pressure.
• Blood coagulation: Dehydration can increase blood coagulation, which increases the risk of blood clots.
• Oxygen transport: Water provides oxygen transport to cells, including heart cells.

Sufficient water consumption helps to reduce the risk of cardiovascular diseases.

Water and sports: increased endurance and performance:

During physical activity, the body loses water with later. Dehydration can lead to:

• Decrease in endurance: Deterioration of physical performance.
• Muscle cramps: Violation of the electrolyte balance.
• Heat stroke: Overheating of the body.

To maintain high performance during training and competitions, you need to drink enough water before, during and after physical exertion. It is recommended to use sports drinks containing electrolytes and carbohydrates to make up for losses with later.

Water and pregnancy: ensuring the health of the mother and child:

During pregnancy, the need for water increases, since water is necessary for:

• Increased blood volume: The blood volume increases by 50% during pregnancy.
• Amniotic fluid: Water is the main component of amniotic fluid surrounding the fetus.
• Fetal development: Water is necessary for the normal development of all organs and systems of the fetus.
• Prevention of constipation: Constipation is often found during pregnancy.
• Swelling prevention: Water helps to remove excess fluid from the body, preventing swelling.

Pregnant women are recommended to drink 2-2.5 liters of water per day.

Water and elderly people: a decrease in a sense of thirst and risks of dehydration:

Older people often experience a decrease in a sense of thirst, which increases the risk of dehydration. In addition, older people often have chronic diseases that can affect the need for water.

To prevent dehydration, older people are recommended:

• Drink water regularly, even if they do not feel thirst.
• Eat fruits and vegetables with a high water content.
• Follow the color of urine.
• Consult a doctor if they have chronic diseases.

Water and diet: influence on weight loss and metabolism:

Water can play an important role in the process of losing weight:

• Creating a feeling of satiety: Water can fill the stomach, creating a feeling of satiety and reducing calorie intake.
• Acceleration of metabolism: Some studies show that water use can temporarily accelerate metabolism.
• Disposing toxins: Water helps to remove toxins from the body, which can contribute to weight loss.
• Replacement of calorie drinks: Replacing calorie drinks, such as juices and carbonated drinks, can significantly reduce calories.

To achieve the best results in the process of losing weight, it is recommended to combine sufficient consumption of water with a healthy diet and regular physical exercises.

Water and medicine: importance for proper assimilation:

Water is necessary for proper absorption of many drugs. Some drugs dissolve in water and absorbed into the blood, while others require water to eliminate the body.

It is important to drink medicines with a sufficient amount of water in order to ensure their proper absorption and prevent side effects.

Water and constipation: Solving a delicate problem:

Dehydration is one of the main causes of constipation. Water is necessary to soften the feces and facilitate their passage by the intestines.

To prevent and treat constipation, it is recommended to drink enough water, consume foods rich in fiber, and regularly engage in physical exercises.

Water and kidney stones: prevention and treatment:

Insufficient water consumption can increase the risk of kidney stones. Water helps to dilute urine and reduce the concentration of salts that can form stones.

For the prevention and treatment of kidney stones, it is recommended to drink 2-3 liters of water per day.

Water and electrolyte balance: the key to health:

Electrolytes are minerals that carry an electric charge and are necessary for the normal operation of cells, muscles and nerves. Dehydration can lead to a violation of the electrolyte balance, which can cause various symptoms, such as muscle cramps, weakness and arrhythmia.

To maintain an electrolyte balance, it is recommended to drink enough water and consume foods rich in electrolytes, such as fruits, vegetables and sports drinks.

Water and immunity: support for the body’s defenses:

Water plays an important role in maintaining immunity:

• Transport of immune cells: Water provides transport of immune cells throughout the body.
• Disposing toxins: Water helps to remove toxins from the body, which reduces the load on the immune system.
• Moisturization of the mucous membranes: Water moisturizes the mucous membranes of the respiratory tract, which helps to protect the body from infections.

Sufficient water consumption helps to maintain strong immunity and protect the body from diseases.

Water and sleep: influence on the quality of rest:

Dehydration can negatively affect the quality of sleep, causing headache, muscle cramps and dry mouth.

To improve the quality of sleep, it is recommended to drink enough water during the day, but not before going to bed, to avoid nightlines to the toilet.

Water and beauty: the secret of radiant skin and healthy hair:

Water plays an important role in maintaining the beauty of the skin and hair:

• Moisturization: Water moisturizes the skin and hair from the inside, making them healthier and radiant.
• Elasticity: Water helps maintain the elasticity of the skin and hair.
• Shine: Water gives the skin and hair a healthy shine.

To maintain the beauty of the skin and hair, it is recommended to drink enough water and use moisturizers.

Water and mental health: decreased stress and improvement:

Dehydration can negatively affect mental health, causing stress, anxiety and depression.

Enough water consumption helps to reduce stress levels, improve mood and increase attention concentration.

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