Water and health: 50% of vitality

Water and health: 50% of vitality

I. The role of water in the human body: fundamental aspects

Water, the chemical formula of which h₂o, is not just the necessary liquid, but rather, the foundation of life on Earth and the key component of human health. It ranges from 50% to 75% of the body weight of an adult, depending on the age, gender and the level of physical activity. In newborns, this figure is even higher, reaching 80%. Water is involved in almost all vital processes, ensuring the normal functioning of organs and systems.

1. Universal solvent: Water has a unique ability to dissolve a wide range of substances, both polar and ionic. This makes it an ideal solvent to transport nutrients, hormones, oxygen and other important compounds throughout the body. Blood, lymph and other biological fluids mainly consist of water, which allows them to deliver the necessary substances to cells and remove metabolism waste. Without enough water, these processes are disturbed, leading to the accumulation of toxins and a deficiency of nutrients at the cellular level.

2. Transport system: Water is the main component of blood, which delivers oxygen from lungs to tissues and carbon dioxide from tissues to lungs for excretion. It also tolerates nutrients absorbed in the intestines to cells for use in energy and construction processes. Hormones produced by endocrine glands are also transported by blood, regulating various body functions. In addition, water is involved in the transportation of metabolism waste, such as urea and creatinine, to the kidneys for excretion with urine. The lack of water leads to thickening blood, a slowdown in blood flow and the difficulty of transporting substances, which increases the load on the cardiovascular system and can lead to various diseases.

3. Thermoregulation: Water has a high heat capacity, that is, it is able to absorb a large amount of heat without a significant increase in temperature. This property plays an important role in maintaining constant body temperature. When the body overheats, the water in the form of sweat is released to the surface of the skin and evaporates, cooling the body. The evaporation of water requires energy that is selected from the skin, reducing its temperature. In conditions of cold, water helps to maintain heat, reducing its loss through the skin. The lack of water can disrupt thermoregulation, which leads to overheating (hyperthermia) or hypothermia (hypothermia), especially in extreme conditions.

4. Participation in metabolic processes: Water is an active participant in many biochemical reactions occurring in the body. Hydrolysis, the process of splitting complex molecules into simpler ones using water, plays an important role in digestion, releasing energy from food. Water is also involved in the synthesis of new molecules, such as proteins, carbohydrates and fats. It is necessary for the normal functioning of enzymes that catalyze these reactions. The lack of water can slow down metabolic processes, reducing the efficiency of the use of nutrients and energy.

5. Lubrication and depreciation: Water lubricates the joints, providing their smooth movement and preventing bone friction. The synovial fluid that fills the joint cavities mainly consists of water and provides shock absorption during movement. Water also serves as a shock absorber for the spinal cord, protecting them from injuries. It is part of the spinal fluid that surrounds and nourishes the nervous system. The lack of water can lead to pain in the joints, a decrease in their mobility and an increase in the risk of injuries.

6. Removing waste: The kidneys use water to filter blood and remove metabolic waste in urine. Water is also necessary for the normal functioning of the intestine, ensuring the formation of a soft stool and preventing constipation. Sweat also contains a small amount of waste that is excreted through the skin. The lack of water can lead to a delay in waste in the body, which increases the load on the kidneys and liver and can lead to various diseases, such as kidneys, constipation and skin rashes.

7. Maintaining the cell structure: Water is the main part of the cytoplasm that fills the cell. It supports cell structure, providing their turgor and elasticity. Water also participates in maintaining the ion balance inside and outside the cells, which is necessary for the normal functioning of cell membranes and the transmission of nerve impulses. The lack of water can lead to cell dehydration, a violation of their structure and functioning.

II. Recommended daily water consumption: individual needs

There is no universal daily norm of water consumption suitable for everyone. Individual needs in water depend on many factors, including age, gender, level of physical activity, climate, health status and diet.

1. General recommendations: The general rule says that an adult is recommended to drink at least 8 glasses (about 2 liters) of water per day. However, this is only a starting point. People involved in intensive physical exercises living in a hot climate or having certain diseases may need more water.

2. Factors affecting the need for water:

   • Physical activity: During physical exercises, the body loses water with later. The more intense and longer the training, the more water is necessary to make up for losses. It is recommended to drink water before, during and after training.
   • Climate: In a hot and dry climate, the body loses more water with later, so the need for water increases. You should also take into account the height above sea level, since at high altitude the body loses more fluid due to more intense breathing.
   • Age: Older people often experience a decrease in a sense of thirst and may not realize that they need water. In addition, the function of the kidneys is reduced with age, which can lead to dehydration. It is important to ensure that older people drink enough water, even if they do not feel thirsty.
   • Floor: Men, as a rule, have a greater muscle mass than women, and therefore need more water.
   • Health status: Some diseases, such as diabetes, kidney disease and gastrointestinal disorders, can increase the need for water. When taking certain drugs, such as diuretics, it is also necessary to drink more water.
   • Diet: The use of a large amount of salt, spicy or protein -rich food can increase the need for water. On the contrary, the use of a large amount of fruits and vegetables that contain a lot of water can reduce the need for additional fluid.

3. Assessment of the sufficiency of water consumption:

   • Urine color: The color of urine is a good indicator of hydration levels. Light yellow or transparent urine indicates sufficient water consumption, while dark yellow urine indicates dehydration.
   • Feeling thirst: A sense of thirst is a sign that the body has already begun to be dehydrated. You should not wait for the appearance of thirst, but drinking water regularly during the day.
   • Dryness of the skin and mucous membranes: Dryness of the skin, lips and mucous membranes in the mouth and nose may indicate dehydration.

4. Individual calculations: There are various formulas for calculating the individual need for water. One of the simple ways is to multiply your weight in kilograms by 30-40 ml. For example, a person weighing 70 kg is needed from 2.1 to 2.8 liters of water per day. However, the above factors should be taken into account and water consumption is adjusted depending on individual needs.

III. Symptoms and consequences of dehydration: early recognition and prevention

Dehydration, or dehydration, occurs when the body loses more fluid than it receives. This can lead to various symptoms, ranging from the lungs and ending with severe, which can threaten life.

1. Light symptoms of dehydration:

   • Thirst: This is the earliest and obvious sign of dehydration.
   • Dry mouth and throat: Reducing salivation leads to dry mouth and throat.
   • Dark yellow urine: Reducing the volume of urine and its darkening indicate that the kidneys are trying to maintain water.
   • Rare urination: Reducing the frequency of urination is also a sign that the body is trying to preserve water.
   • Dry skin: The skin loses elasticity and becomes dry to the touch.
   • Headache: Dehydration can lead to headaches due to a decrease in blood volume and a decrease in oxygen flow to the brain.
   • Fatigue and weakness: The lack of water can lead to a decrease in energy and general weakness.
   • Dizziness: Dehydration can lead to dizziness due to a decrease in blood pressure.
   • Constipation: The lack of water can lead to constipation, since water is necessary for the formation of a soft stool.

2. Moderate symptoms of dehydration:

   • Strong thirst: Thirst becomes unbearable.
   • Very dark yellow urine: Urine becomes concentrated and acquires a dark yellow or even brown color.
   • Rare urination or lack of urination: The kidneys stop developing urine or producing it in very small quantities.
   • Strong dry skin: The skin becomes very dry and can peel off.
   • Severe headache: The headache becomes intense and may be accompanied by nausea.
   • Strong fatigue and weakness: The feeling of weakness becomes predominant.
   • Dizziness and darkening in the eyes: Dizziness intensifies and can lead to darkening in the eyes.
   • Irritability: A person becomes irritable and moody.
   • Dryness of the mucous membranes: The mucous membranes in the mouth, nose and eyes become very dry.

3. Severe symptoms of dehydration:

   • Lack of urination: The kidneys completely stop functioning.
   • Very dry skin, which does not return to normal after the pinch: The skin loses elasticity and remains in the wrinkled state after the shield.
   • Sunken eyes: Eyes seem to be sunk into the eye sockets.
   • Far heartbeat and breathing: The heart and lungs work with overload to compensate for a decrease in blood volume.
   • Low blood pressure: Blood pressure drops to a dangerously low level.
   • Disorientation and confusion of consciousness: A person becomes disoriented and cannot think clearly.
   • Convulsions: Involuntary muscle contractions may occur.
   • Loss of consciousness: A person loses consciousness.
   • Failure of organs: In severe cases, dehydration can lead to the refusal of kidneys, heart and other organs.

4. The consequences of chronic dehydration: Even moderate, but chronic dehydration can have serious health consequences.

   • Chronic fatigue: Dehydration can lead to a constant feeling of fatigue and a decrease in energy.
   • Digestive problems: The lack of water can lead to constipation, heartburn and other digestive problems.
   • Joint pain: Dehydration can worsen the condition of the joints and lead to pain.
   • Increased risk of kidney stones: Concentrated urine increases the risk of kidney stones.
   • Reducing cognitive functions: Dehydration can worsen memory, concentration and other cognitive functions.
   • Premature skin aging: Dehydration can lead to dry skin, wrinkles and other signs of premature aging.
   • Increased risk of infections: Dehydration can weaken the immune system and increase the risk of infections.

5. Determination of dehydration:

   • Drink water regularly during the day: Do not wait for the appearance of thirst, but drink water regularly.
   • Drink more water during physical exercises and in hot weather: Fill the loss of liquid.
   • Eat fruits and vegetables rich in water: Watermelons, cucumbers, tomatoes and other fruits and vegetables contain a lot of water and can help maintain hydration.
   • Limit alcohol and caffeine consumption: These substances have a diuretic effect and can lead to dehydration.
   • Carefully follow the health status: In the presence of diseases that can increase the risk of dehydration, follow the doctor’s recommendations on fluid consumption.
   • Pay attention to the symptoms of dehydration: When any signs of dehydration appear, immediately start drinking water.

IV. Choosing water: Sources and quality

Water for drinking can come from various sources, and its quality can vary significantly. It is important to choose water from reliable sources and pay attention to its composition and cleanliness.

1. Types of water:

   • Water water: Water water is cleaned and disinfecting at water treatment plants before getting into houses. However, its quality may vary depending on the region and the state of water supply networks. In some cases, tap water may contain chlorine, heavy metals, pesticides and other contaminants.
   • Boldwood: Busted water can be obtained from various sources, including artesian wells, springs and tap water. It undergoes additional cleaning and filtering. However, the quality of bottled water can also vary depending on the manufacturer and the source. It is important to choose bottled water from reliable manufacturers and pay attention to the shelf life and storage conditions.
   • Spring water: Rodnik water comes from underground sources and is considered cleaner than tap water. However, it can also contain pollution, especially if the source is located near agricultural land or industrial enterprises. Before using spring water, it is recommended to check it for the presence of contaminants.
   • Mineral water: Mineral water contains dissolved mineral salts and trace elements in certain concentrations. It can have healing properties and is used for the prevention and treatment of various diseases. However, it should be borne in mind that the use of mineral water in large quantities can be contraindicated in some diseases.
   • Distilled water: Distilled water is obtained by evaporation and condensation of water. It practically does not contain mineral salts and trace elements. The use of distilled water for a long time is not recommended, as this can lead to a deficiency of minerals in the body.

2. Criteria for choosing quality water:

   • Purity: Water should be transparent, without smell and taste. There should be no visible particles or sediment.
   • Compliance with sanitary standards: Water must comply with sanitary standards and safety requirements established by state bodies.
   • Mineral content: Water should contain the necessary mineral salts and trace elements in optimal concentrations.
   • pH: The optimal pH of drinking water is from 6.5 to 8.5.
   • Lack of pollution: Water should not contain harmful bacteria, viruses, pesticides, heavy metals and other pollution.

3. Water purification methods:

   • Boiling: Boiling is a simple and effective way to destroy bacteria and viruses in water. Boil water at least 1 minute.
   • Filtration: Water filters remove mechanical impurities, chlorine, heavy metals and other contaminants from the water. There are various types of filters, including jug filters, running filters and reverse osmosis systems.
   • Ultraviolet irradiation: Ultraviolet irradiation kills bacteria and viruses in water without the addition of chemicals.
   • Reverse osmosis: Almost all pollution, including mineral salts and trace elements, are removed from the water systems. It is recommended to be used in combination with a mineralizer with a reverse osmosis.

4. Water storage tips:

   • Store water in clean, sealed containers: Use glass or food plastic containers designed to store water.
   • Store water in a cool, dark place: Avoid storage of water in the sun or near heat sources.
   • Replace water every 6 months: Even if water is stored in a sealed container, over time it can lose its properties.

V. Water and nutrition: interconnection and influence on the absorption of nutrients

Water plays an important role in the process of digestion and assimilation of nutrients. It is necessary for splitting food, transporting nutrients to cells and removing metabolism waste.

1. Water and digestion:

   • Saliva: The saliva, which contains water, enzymes and electrolytes, begins the digestion in the oral cavity. She moisturizes food, facilitating her swallowing, and breaks down starch into simple sugars.
   • Gastric juice: Gastric juice, which contains water, hydrochloric acid and enzymes, breaks down proteins into amino acids. Water is necessary to maintain the necessary consistency of gastric juice.
   • Intestinal juice: Intestinal juice, which contains water, enzymes and hormones, completes the digestive process in the small intestine. Water is necessary for the splitting of carbohydrates, fats and proteins into simpler molecules that can be absorbed into the blood.
   • Bile: Bile, which is produced by the liver and stored in the gall bladder, emulsifies fats, facilitating their digestion and absorption. Water is an important component of bile.
   • Pancreas: The pancreas, which is produced by the pancreas, contains the enzymes necessary for the splitting of carbohydrates, fats and proteins. Water is an important component of pancreas.

2. Water and the absorption of nutrients:

   • DISULATION of nutrients: Water is a universal solvent and is necessary for the dissolution of nutrients, such as vitamins and minerals so that they can be absorbed into the blood.
   • Transportation of nutrients: Water is the main component of blood, which delivers nutrients from the intestines to cells throughout the body.
   • Participation in metabolic processes: Water is involved in many metabolic processes necessary for the absorption of nutrients and energy production.

3. Water and removal of waste:

   • Urine: The kidneys use water to filter blood and remove metabolic waste in urine.
   • Chair: Water is necessary for the formation of a soft stool and preventing constipation.
   • Sweat: Sweat also contains a small amount of waste that is excreted through the skin.

4. Recommendations for water use during meals:

   • Drink water between meals: In order not to dilute the gastric juice and not slow down the digestion process, it is recommended to drink water between meals.
   • Do not drink too much water during meals: A small amount of water will not damage during food, but the use of a large amount of liquid can dilute gastric juice and make it difficult to digest food.
   • Drink water at room temperature: Cold water can slow down digestion.
   • Pay attention to your body signals: Listen to your body and drink water when you feel thirsty.

VI. Water and physical activity: maintaining hydration during training

Water plays a critical role in maintaining performance and preventing dehydration during physical activity. The need for water increases during training, as the body loses fluid with later.

1. The influence of dehydration on physical performance:

   • Reduced endurance: Dehydration can lead to a decrease in endurance, since a decrease in blood volume makes it difficult to deliver oxygen to the muscles.
   • Increase in heart rate: The heart has to work with a greater load in order to pump a reduced blood volume.
   • A fever of body temperature: Dehydration makes it difficult to thermoregulation and can lead to overheating.
   • Muscle cramps: Dehydration and imbalance of electrolytes can lead to muscle seizures.
   • Reducing concentration: Dehydration can worsen the concentration and coordination of movements.
   • Increase in the risk of injuries: Dehydration can weaken the muscles and increase the risk of injuries.

2. Recommendations for hydration during physical activity:

   • Drink water before training: Start hydration a few hours before training by drinking 500-600 ml of water.
   • Drink water during training: Drink 150-300 ml of water every 15-20 minutes during training.
   • Drink water after training: After training, drink 500-700 ml of water to make up for fluid loss.
   • Use sports drinks: Sports drinks contain electrolytes and carbohydrates that can help maintain hydration and provide energy during long and intense training.
   • Pay attention to your body signals: Listen to your body and drink water when you feel thirsty.

3. Determining the level of hydration:

   • Urine color: Light yellow or transparent urine indicates a sufficient level of hydration.
   • Weight loss: Weigify before and after training to determine the loss of liquid with later. Fill the loss of each kilogram of weight 1-1.5 liters of water.

4. Factors affecting the need for water during training:

   • Training intensity: The more intense training, the more liquid is lost with later.
   • Duration of training: The longer training, the more fluid is necessary to make up for losses.
   • Air temperature and humidity: In hot and wet weather, the body loses more fluid with later.
   • Individual features of sweating: Some people sweat more than others.

VII. Water and skin: moisturizing and maintaining a healthy appearance

Water plays an important role in maintaining the health and beauty of the skin. It is necessary for moisturizing the skin, maintaining its elasticity and elasticity, as well as to remove toxins.

1. The effect of dehydration on the skin:

   • Dry skin: Dehydration leads to dry skin, peeling and itching.
   • Loss of elasticity: The skin loses elasticity and becomes less elastic.
   • The appearance of wrinkles: Dehydration can accelerate the appearance of wrinkles and other signs of skin aging.
   • Dull complexion: Dehydration can lead to dull complexion and the appearance of dark circles under the eyes.
   • Increase risk acne: Dehydration can lead to blockage of pores and an increase in the risk of acne.

2. Methods of moisturizing the skin:

   • Drink enough water: Use at least 2 liters of water per day to maintain the hydration of the skin from the inside.
   • Use moisturizers: S regularly use moisturizers and lotions to maintain skin moisture on the outside.
   • Use moisturizing masks: Do moisturizing masks 1-2 times a week.
   • Avoid aggressive cleansing means: Use soft cleansing agents that do not dry the skin.
   • Use a humidifier: Use a humidifier, especially in the winter, when the air in the rooms becomes dry.
   • Take short warm baths or souls: Long hot baths or souls can dry the skin.

3. Food products useful for the skin:

   • Fruits and vegetables rich in water: Watermelons, cucumbers, tomatoes, celery and other fruits and vegetables contain a lot of water and can help maintain hydration of the skin.
   • Products rich in antioxidants: Berries, green tea, nuts and other products rich in antioxidants help protect the skin from damage to free radicals.
   • Products rich in fatty acids: Fatty fish, avocados, nuts and seeds contain fatty acids that are necessary for the health of the skin.

VIII. Water and age: Features of water consumption in different periods of life

The need for water is changing with age. It is important to take into account the characteristics of the body in different periods of life and adjust the consumption of water in accordance with these features.

1. Babies and children:

   • Breast milk or mixture: Breast milk or mixture is the main source of fluid for infants. Additional water is usually not required before the introduction of complementary foods.
   • After the introduction of complementary foods: After the introduction of complementary foods, it is necessary to offer children water between meals.
   • Children are more susceptible to dehydration: Children are more susceptible to dehydration than adults, since their body contains more water and they lose it faster.
   • It is important to monitor the state of health of the child: With vomiting, diarrhea or elevated body temperature, it is necessary to increase fluid intake.

2. Teenagers:

   • The need for water is increasing: Teenagers are actively growing and developing, so their need for water increases.
   • Physical activity: Teenagers often play sports and other types of physical activity, which also increases the need for water.
   • It is important to instill a habit of drinking enough water: It is important to instill in adolescents the habit of drinking enough water during the day to avoid dehydration.

3. Adults:

   • Maintaining the optimal level of hydration: Adults need to maintain the optimal level of hydration to maintain health and well -being.
   • Accounting for individual needs: It is necessary to take into account individual water needs, depending on the level of physical activity, climate and health status.
   • Drink water regularly during the day: Do not wait for the appearance of thirst, but drink water regularly.

4. Elderly people:

   • Reducing a sense of thirst: In older people, a sense of thirst often decreases, which can lead to dehydration.
   • Reducing the function of the kidneys: The function of the kidneys decreases with age, which can also increase the risk of dehydration.
   • Medication: Older people often take medications that can increase the risk of dehydration.
   • It is important to monitor water consumption: It is important to ensure that older people drink enough water, even if they do not feel thirsty.
   • Offer water regularly: Offer for older people water regularly during the day.
   • Observe the signs of dehydration: Carefully observe the signs of dehydration, such as dry mouth, dark yellow urine and constipation.

IX. Water and pregnancy: The importance of hydration for the mother and child

Water plays a critical role during pregnancy, supporting the health of both the mother and the developing child. The need for water increases during pregnancy, since the body needs more fluid to maintain an increased volume of blood, the formation of amniotic fluid and ensure the normal development of the fetus.

1. Advantages of sufficient hydration during pregnancy:

   • Maintaining blood volume: During pregnancy, the blood volume increases by 40-50%. Water is necessary to maintain this increased blood volume, which delivers nutrients and oxygen to the placenta and fetus.
   • Formation of amniotic fluid: Amonger waters surround and protect the fetus. They consist mainly of water. Sufficient hydration is important to maintain a sufficient volume of amniotic fluid.
   • Transportation of nutrients: Water transports nutrients from mother to fetus.
   • Removing waste: Water helps to remove metabolism from mother and fetus.
   • Prevention of constipation: Water helps to prevent constipation, which are often found during pregnancy.
   • Reducing the risk of urinary tract infections: Water helps to reduce the risk of urinary tract infections, which are also often found during pregnancy.
   • Prevention of premature birth: Some studies show that sufficient hydration can help prevent premature birth.
   • Reducing edema: Water helps to reduce swelling, which are often found during pregnancy.

2. Recommended daily water consumption during pregnancy:

   • At least 2.5-3 liters of water per day: Pregnant women are recommended to drink at least 2.5-3 liters of water per day.
   • Accounting for individual needs: It is necessary to take into account individual water needs, depending on the level of physical activity, climate and health status.

3. Tips for maintaining hydration during pregnancy:

   • Drink water regularly during the day: Do not wait for the appearance of thirst, but drink water regularly.
   • Carry a bottle of water with you: This will help you not forget to drink water during the day.
   • Eat fruits and vegetables rich in water: Watermelons, cucumbers, tomatoes and other fruits and vegetables contain a lot of water and can help maintain hydration.
   • Limit caffeine consumption: Caffeine has a diuretic effect and can lead to dehydration.
   • Consult a doctor if you have any problems with hydration: If you have any problems with hydration, such as nausea, vomiting or swelling, consult a doctor.

4. Signs of dehydration during pregnancy:

   • Thirst: This is the earliest and obvious sign of dehydration.
   • Dark yellow urine: Reducing the volume of urine and its darkening indicate that the kidneys are trying to maintain water.
   • Rare urination: Reducing the frequency of urine