Water and health: why drink enough

Chapter 1: The need for water for life: fundamental aspects

Water is the basis of life. It is from 55% to 78% of our body, depending on age, gender and physique. This precious element plays a decisive role in almost all physiological processes, supporting the functioning of cells, tissues and organs. Inadequate water consumption can lead to serious health consequences, from insignificant fatigue and ending with serious chronic diseases. Understanding the vital importance of water and its influence on various body systems is the first step towards optimizing health and well -being.

1.1 Water as a universal solvent and transport system:

Water is an excellent solvent, which makes it indispensable for transporting nutrients, hormones, enzymes and oxygen throughout the body. Blood, consisting mainly of water, transfers oxygen from lungs to cells and carbon dioxide back to the lungs for excretion. Lymph, another water -based liquid, transports the cells of the immune system and removes waste. Without enough water, these transport systems work less effectively, which leads to a slowdown in metabolism, a decrease in immunity and the accumulation of toxins.

Transfer of nutrients: Water dissolves vitamins, minerals and amino acids from food, allowing them to be absorbed into the blood and deliver to the cells.
Oxygen transport: Hemoglobin in red blood cells binds oxygen and transfers it throughout the body. Water maintains blood fluidity, ensuring the effective oxygen delivery.
Removing waste: Water helps to remove metabolic waste, such as urea and creatinine, through the kidneys in the form of urine.
Hormonal regulation: Many hormones, such as insulin and thyroid hormones, are transported in the blood and affect various processes in the body.
Enzymatic activity: Water is necessary for many enzymatic reactions that catalyze biochemical processes in the body.

1.2 Water in thermoregulation:

The body uses water to maintain constant body temperature, which is extremely important for the optimal functioning of cells and enzymes. When we overheated, the sweat glands release sweat that evaporates from the surface of the skin, cooling us. This process requires a significant amount of water. The lack of water reduces the body’s ability to thermoregulation, which can lead to overheating, the thermal impact and other dangerous conditions, especially during physical exertion or in hot weather.

Sweating: Evaporation of sweat from the surface of the skin takes heat in the body, reducing its temperature.
Blood flow regulation: Blood tolerates heat from internal organs to the skin, where it can be scattered. Water provides sufficient blood volume for effective thermoregulation.
Overheating prevention: Adequate hydration helps to prevent overheating during physical exercises, illness or stay in a hot environment.
Maintaining stable temperature: Water has a high heat capacity, which means that it can absorb a large amount of heat without heating. This helps maintain stable body temperature.

1.3 Water in maintaining the health of joints and muscles:

Water is an important component of the synovial fluid, which lubricates the joints, reducing friction and providing smooth movement. Dehydration can lead to a decrease in the volume of synovial fluid, which increases the risk of joint pain, stiffness and injuries. In addition, water is necessary for muscle health, since it is involved in the processes of reduction and relaxation of muscles. The lack of water can lead to muscle cramps, fatigue and a decrease in strength.

Synovial fluid: Water is a significant part of the synovial fluid, which lubricates the joints and ensures their smooth movement.
Muscle contraction and relaxation: Water is involved in the electrolyte balance, which is necessary for the correct reduction and relaxation of muscles.
Prevention of seizures: Dehydration can lead to an imbalance of electrolytes, which can cause muscle cramps.
Maintenance of muscle elasticity: Water helps maintain elasticity and flexibility of muscles, which reduces the risk of injuries.
Reduced inflammation: Adequate hydration can help reduce inflammation in the joints and muscles.

1.4 Water and kidney function:

The kidneys play a vital role in filtering blood, removal of waste and maintaining an electrolyte balance. For the effective performance of these functions, the kidneys are necessary for a sufficient amount of water. Dehydration can lead to a decrease in kidney function, which increases the risk of kidney stones, urinary tract infections and chronic kidney disease.

Blood filtering: The kidneys filter blood, removing waste and toxins, which are then excreted in the urine.
Electrolyte balance regulation: The kidneys help maintain the balance of electrolytes, such as sodium, potassium and calcium.
Urine production: Water is the main component of urine, which is used to remove waste from the body.
Prevention of the formation of kidney stones: Sufficient water consumption helps to dilute urine, which reduces the risk of kidney stones.
Protection against urinary tract infections: Water helps to wash bacteria from urinary tract, reducing the risk of infections.

Chapter 2: Symptoms and consequences of dehydration

Dehydration can manifest itself with various symptoms that are often ignored or accepted for signs of other conditions. The recognition of these symptoms at an early stage allows you to take measures in a timely manner and avoid serious consequences. The severity of the symptoms of dehydration depends on the degree of fluid deficiency in the body.

2.1 Early signs of dehydration:

Feeling thirst: This is the most obvious sign of dehydration, signaling that the body needs water.
Dry mouth and throat: The salivary glands produce less saliva during dehydration, which leads to dry mouth and throat.
Dark urine: The color of urine is a good indicator of hydration levels. Dark yellow or brown urine indicates dehydration.
Rare urination: Reducing the frequency of urination is also a sign that the body holds water.
Headache: Dehydration can cause headache due to a decrease in blood volume and insufficient oxygen in the brain.
Fatigue: Dehydration can reduce energy level and cause a feeling of fatigue and weakness.
Dry skin: The skin can become dry and less elastic with dehydration.

2.2 moderate dehydration:

Dizziness: A decrease in blood volume can lead to dizziness, especially with a sharp rising.
Muscle cramps: The imbalance of electrolytes caused by dehydration can provoke muscle cramps.
Constipation: Water is necessary to soften the stool and facilitate its passage through the intestines. Dehydration can lead to constipation.
Reducing cognitive functions: Dehydration can negatively affect concentration, memory and other cognitive functions.
Irritability: Dehydration can cause irritability and worsen the mood.

2.3 heavy dehydration:

Strong weakness: Severe dehydration can lead to strong weakness and inability to perform everyday tasks.
Confusion: Dehydration can disrupt the function of the brain and lead to confusion, disorientation and hallucinations.
Far heartbeat: The body is trying to compensate for a decrease in the volume of blood, a student of the heartbeat.
Low blood pressure: Dehydration can lead to a decrease in blood pressure, which can be dangerous.
Loss of consciousness: In severe cases, dehydration can lead to loss of consciousness.
Failure of organs: In extreme cases, dehydration can lead to the refusal of organs and death.

2.4 Long -term consequences of chronic dehydration:

Chronic dehydration, even in a mild form, can have a long -term negative effect on health.

Increased risk of chronic diseases: Studies show that chronic dehydration can increase the risk of developing diseases such as kidney stones, constipation, hypertension and cardiovascular diseases.
Deterioration of kidney function: Chronic dehydration can lead to a decrease in kidney function and increase the risk of chronic kidney disease.
Premature skin aging: Dehydration can lead to dryness and loss of skin elasticity, which contributes to the appearance of wrinkles and other signs of aging.
Reducing cognitive functions: Chronic dehydration can negatively affect memory, concentration and other cognitive functions.
Mood deterioration: Chronic dehydration can cause irritability, anxiety and depression.

Chapter 3: Factors affecting the need for water

The need for water varies from person to person and depends on many factors, including age, gender, level of activity, climate and health status. Understanding these factors helps to determine the individual needs of fluid and maintain the optimal level of hydration.

3.1 Age and Paul:

Babies and children: In infants and children, a higher percentage of water in the body than in adults, and they are more susceptible to dehydration. They need to consume a sufficient amount of liquid to compensate for water loss through the skin and breathing.
Elderly people: With age, a feeling of thirst can decrease, which increases the risk of dehydration. Older people need to deliberately monitor the consumption of liquid, even if they do not feel thirst.
Men and women: Men usually have a higher muscle mass than women, and therefore need more water. However, liquid needs may also depend on the level of activity and other factors.

3.2 level of activity:

Exercise: During physical exercises, the body loses water with later. The more intense and longer physical activity, the more liquid must be consumed to compensate for losses.
Sitting lifestyle: Even with a sedentary lifestyle, it is important to consume a sufficient amount of water to maintain the basic functions of the body.

3.3 climate:

Hot and wet climate: In a hot and wet climate, the body loses more water with later, which increases the need for fluid.
Cold climate: In cold climate, the air is more dry, which can also lead to dehydration. In addition, in cold weather, people often drink less, as they do not feel thirst.

3.4 health status:

Diseases: Some diseases, such as diarrhea, vomiting and fever, can lead to dehydration. In these cases, it is necessary to consume more fluids to compensate for the loss.
Chronic diseases: Some chronic diseases, such as diabetes and kidney diseases, can affect the body’s aqueous balance and increase the need for fluid.
Medication: Some drugs, such as diuretics, can increase water excretion from the body and increase the risk of dehydration.

3.5 Pregnancy and breastfeeding:

Pregnancy: During pregnancy, the need for water increases, since water is necessary to maintain blood circulation, the formation of amniotic fluid and the development of the fetus.
Breastfeeding: Breastfeeding also increases the need for water, since water is the main component of breast milk.

3.6 other factors:

Diet: A high sodium diet can increase the need for water.
The use of alcohol and caffeine: Alcohol and caffeine are diuretics and can lead to dehydration.

Chapter 4: How much water do you need to drink per day?

There is no universal answer to the question of how much water you need to drink per day. However, there are general recommendations that can be adapted depending on individual needs and factors.

4.1 General recommendations:

The rule of eight glasses: A common recommendation is to drink eight glasses of water per day (about 2 liters). This is a good starting value, but it may not be enough for some people.
Weight calculation: Another way to calculate the need for water is to multiply your weight in kilograms by 0.03. For example, a person weighing 70 kg should drink about 2.1 liters of water per day.
Listen your body: The best way to determine whether you drink enough is to listen to your body. If you feel thirsty, then you need to drink water.

4.2 Landmark to the color of urine:

The color of urine is a good indicator of hydration levels.

Light yellow urine: Indicates a good level of hydration.
Dark yellow or brown urine: Indicates dehydration.

4.3 Practical tips:

Carry a bottle of water with you: This will help you regularly drink water during the day.
Drink water before meals: This will help you feel full and reduce calorie intake.
Drink water after exercise: This will help you make up for the lost liquid.
Add fruits or herbs to the water: This will make the water more tasty and interesting.
Eat products with a high water content: Fruits and vegetables, such as watermelon, cucumbers and celery, contain a lot of water and can help you stay hydrated.

4.4 Cautions:

Excessive water consumption: Although dehydration is a common problem, excessive water consumption can also be dangerous. This can lead to hyponatremia, a state in which the level of sodium in the blood becomes too low. Hyponatremia can cause headache, nausea, vomiting, cramps and even death.
Consult a doctor: If you have any diseases or you take medications that can affect the body’s water balance, consult your doctor to determine the optimal amount of water for you.

Chapter 5: water sources: not only a glass

Water enters the body not only from a glass. Many products and drinks also contain a significant amount of water and can help maintain hydration.

5.1 Water:

Pure drinking water: The best and most obvious source of water.
Filtered water: Filtered water can be more clean and tasty than tap water.
Mineral water: Mineral water contains minerals that can be healthy.
Gas water: Shipped water can be a good alternative to sweet drinks.

5.2 Other drinks:

Tea: Tea, especially herbal, is a good source of water.
Coffee: Coffee contains water, but is also a diuretic, so it is important to drink enough water during the day if you drink coffee.
Juice: The juice contains water and vitamins, but can also be high in sugar, so it should be consumed in moderate quantities.
Milk: Milk contains water, protein and calcium.
Sports drinks: Sports drinks contain electrolytes and can be useful for replenishing lost fluid and electrolytes during intense physical exercises.

5.3 food:

Fruits: Watermelon, strawberries, oranges, grapefruits and other fruits contain a lot of water.
Vegetables: Cucumbers, celery, salad, tomatoes and other vegetables also contain a lot of water.
Soups: Business -based soups are a good source of water and nutrients.
Yogurt: Yogurt contains water, protein and probiotics.

5.4 Tips for choosing water sources:

Avoid sweet drinks: Sweet drinks, such as carbonated drinks and fruit juices, contain a lot of sugar and calories and can contribute to dehydration.
Choose natural sources: Pure drinking water, fruits and vegetables are the best sources of water.
Read the labels: Pay attention to the content of sugar and sodium in drinks.
Experiment: Try different sources of water to find what you like and facilitate maintaining hydration.

Chapter 6: Water and productivity: physical and mental

Adequate hydration plays a decisive role in maintaining both physical and mental performance. Dehydration can negatively affect endurance, strength, concentration, memory and other cognitive functions.

6.1 Water and physical performance:

Improvement of endurance: Water helps to maintain blood volume and oxygen delivery to the muscles, which increases endurance during physical exercises.
Increase in force: Dehydration can reduce muscle strength. Adequate hydration helps to maintain the optimal function of muscles and increases strength.
Prevention of seizures: The imbalance of electrolytes caused by dehydration can provoke muscle cramps.
Improving thermoregulation: Water helps the body regulate body temperature during physical exercises, preventing overheating.
Reducing the risk of injuries: Adequate hydration helps maintain the elasticity of muscles and joints, reducing the risk of injuries.

6.2 Water and mental performance:

Improving concentration: Dehydration can reduce concentration and worsen the ability to focus.
Improvement: Water is necessary for the optimal function of the brain. Dehydration can negatively affect memory and other cognitive functions.
Improving mood: Dehydration can cause irritability, anxiety and depression. Adequate hydration helps to maintain a good mood.
Increase in reaction speed: Dehydration can slow down the reaction rate. Adequate hydration helps to maintain the optimal reaction rate.
Improving decision -making: Dehydration can worsen the ability to make decisions.

6.3 Hydratation tips to increase performance:

Drink water before, during and after exercise: This will help you remain hydrated and maintain optimal performance.
Carry a bottle of water to work or school with you: This will help you regularly drink water during the day.
Take breaks to drink water: Remind yourself to drink water every hour or two.
Choose useful drinks: Avoid sweet drinks and choose clean drinking water, tea or other healthy drinks.
Listen to your body: If you feel thirsty, then you need to drink water.

Chapter 7: Water and Beauty: Radiance from the inside

Water plays an important role in maintaining the health and beauty of the skin, hair and nails. Adequate hydration helps the skin remain moisturized, elastic and radiant.

7.1 Water and skin health:

Moisturization of the skin: Water helps to moisturize the skin from the inside, making it softer, smooth and elastic.
Reducing wrinkles: Dehydration can lead to the appearance of small wrinkles. Adequate hydration helps to reduce the visibility of wrinkles and preserve the youth of the skin.
Face color improvement: Water helps to remove toxins from the body, which can improve the complexion and give the skin a healthy look.
Reducing inflammation: Water helps reduce skin inflammation, which can help in the treatment of acne and other skin diseases.
Sun protection: Adequate hydration helps the skin protect against the harmful effects of sunlight.

7.2 Water and hair health:

Hair moisturizing: Water helps to moisturize the hair, making it softer, shiny and healthy.
Hair strengthening: Dehydration can lead to brittleness and hair loss. Adequate hydration helps strengthen hair and prevent their loss.
Hair growth stimulation: Water helps stimulate hair growth, providing the necessary nutrients with hair follicles.
Improving hair texture: Water helps to improve the texture of the hair, making it more smooth and obedient.

7.3 Water and nail health:

Strengthening nails: Dehydration can lead to brittleness and stratification of nails. Adequate hydration helps strengthen the nails and prevent their damage.
Nail growth stimulation: Water helps stimulate the growth of nails, providing the necessary nutrients with the nail plate.
Improving the appearance of nails: Water helps to improve the appearance of nails, making them more smooth, shiny and healthy.

7.4 Hydratation tips for beauty:

Drink enough water during the day: This will help you maintain the optimal level of hydration and improve the health of the skin, hair and nails.
Use moisturizers for the skin: Moisturizing agents help to retain moisture in the skin and prevent its dehydration.
Eat products with a high water content: Fruits and vegetables, such as watermelon, cucumbers and celery, contain a lot of water and can help you stay hydrated.
Avoid aggressive hair products: Aggressive shampoos and other hair products can dry hair and damage it.
Use nail strengthening tools: Means to strengthen nails help strengthen nails and prevent their damage.

Chapter 8: How to instill a habit of drinking enough water?

The habit of drinking enough water can be formed gradually, by introducing simple strategies and reminders into everyday life.

8.1 Start the day with a glass of water:

Drinking a glass of water immediately after waking up will help you make up for the lost liquid overnight and activate the metabolism.

8.2 carry a bottle of water with you:

To carry a bottle of water with you is a great way to remind yourself to drink water during the day. Choose a bottle that you like, and always keep it at hand.

8.3 Install reminders:

Use applications or an alarms to remind yourself to drink water every hour or two.

8.4 Drink water before meals:

Drinking a glass of water before eating will help you feel full and reduce calorie intake.

8.5 Add fruits or herbs to the water:

Add fruits or herbs to the water can make it more tasty and interesting. Try adding lemon, cucumber, mint or berries.

8.6 Replace sweet drinks with water:

Replace carbonated drinks, fruit juices and other sweet drinks with water. This will help you reduce sugar and calorie intake and increase water consumption.

8.7 Follow the color of urine:

The color of urine is a good indicator of hydration levels. Light yellow urine indicates a good level of hydration, and dark yellow or brown urine indicates dehydration.

8.8 attract others to the process:

Attract friends, family or colleagues to the process. Support each other and motivate each other to drink enough water.

8.9 Be patient:

The formation of a habit requires time and effort. Do not be discouraged if you sometimes forget to drink water. Just continue to practice, and over time you will get used to drinking enough water.

8.10 reward yourself:

Award yourself for achieving hydration goals. For example, you can buy yourself a new outfit or go to the cinema.

Chapter 9: Water and special conditions: when is it needed more?

In some cases, the need for water increases. It is important to consider these special conditions and adjust the consumption of fluid, respectively.

9.1 Physical activity:

During physical activity, the body loses water with later. The more intense and longer physical activity, the more liquid must be consumed to compensate for losses.

Before training: Drink 500 ml of water 2-3 hours before training.
During training: Drink 150-350 ml of water every 15-20 minutes.
After training: Drink enough water to make up for the lost liquid. Connect before and after training to determine how many liquids you have lost. Each kilogram of lost weight corresponds to about 1 liter of liquid.

9.2 Hot weather:

In hot weather, the body loses more water with later, which increases the need for fluid.

Drink more water than usual: Do not wait until you feel thirsty.
Avoid dehydration drinks: Avoid alcohol, caffeine and sweet drinks.
Wear light clothes: Light clothing helps the skin breathe and reduces sweating.
Avoid physical activity at the hottest time of the day: If you need to play sports, do it early in the morning or late in the evening.

9.3 Pregnancy and breastfeeding:

During pregnancy and breastfeeding, the need for water increases.

Pregnancy: Drink at least 2.3 liters of water per day.
Breastfeeding: Drink at least 3.1 liters of water per day.

9.4 diseases:

Some diseases, such as diarrhea, vomiting and fever, can lead to dehydration. In these cases, it is necessary to consume more fluids to compensate for the loss.

Drink in small sips: If you have nausea, drink water in small sips.
Choose electrolyte drinks: Electrolyte drinks help replenish lost electrolytes.
Consult a doctor: If you cannot drink water or if you have signs of severe dehydration, consult a doctor.

9.5 Medication:

Some drugs, such as diuretics, can increase water excretion from the body and increase the risk of dehydration.

Consult a doctor: Talk to your doctor about how the medicines that you take can influence your water balance.
Drink more water: If you take medications that can lead to dehydration, drink more water than usual.

Chapter 10: Myths about water: what is true and what a lie?

There are many myths about water and hydration. It is important to know what is true and that a lie, in order to make reasonable decisions about your health.

10.1 myth: you need to drink eight glasses of water per day.

Is it true: The need for water varies from person to person and depends on many factors, including age, gender, level of activity, climate and health status. The rule of eight glasses is a good starting value, but it may not be enough for some people.

10.2 Myth: Thirst is a reliable dehydration indicator.

Is it true: Unfortunately, a sense of thirst is often late. By the time you feel thirsty, your body can already be dehydrated. Therefore, it is important to drink water regularly during the day, even if you do not feel thirsty. This is especially true for elderly people in whom a sense of thirst can be reduced.

10.3 myth: all drinks are equally moisturized.

Is it true: Some drinks, such as sweet carbonated drinks and fruit juices, can be high in sugar and calories and can contribute to dehydration. It is better to choose clean drinking water, tea or other healthy drinks. Alcohol and caffeine also have a diuretic effect and can lead to dehydration.

10.4 Myth: Sports drinks are necessary for all physical exercises.

Is it true: Sports drinks contain electrolytes and can be useful for replenishing lost fluid and electrolytes during intense physical exercises. However, for most people, it is enough to drink water during less intense training.

10.5 myth: too much water can be harmful.

Is it true: Excessive water consumption can lead to hyponatremia, a state in which the level of sodium in the blood becomes too low. Hyponatremia can cause headache, nausea, vomiting, cramps and even death. However, hyponatremia is rare and most often occurs in athletes who drink too much water during long training.

10.6 Myth: Water helps to lose weight.

Is it true: Water can help lose weight, but is not a magical remedy. Drinking water before eating will help you feel full and reduce calories. In addition, water helps to remove toxins from the body and accelerate the metabolism.

10.7 myth: Water has no expiration date.

Is it true: Water itself does not have the expiration date, but bottled water can have the shelf life indicated on the package. This is due to the fact that the plastic of the bottle can eventually secrete chemicals into water. In addition, open water can be contaminated with bacteria.

10.8 Myth: you need to drink only distilled water.

Is it true: Distilled water is the water from which all minerals and impurities are removed. Although distilled water is safe for drinking, it does not contain useful minerals, which are contained in ordinary drinking water. In addition, distilled water can have a flat taste.

10.9 Myth: Water helps to fight cellulite.

Is it true: Water can help improve the appearance of the skin, but is not a means of combating cellulite. Cellulite is a condition in which fat deposits form under the skin, which give the skin an uneven look.

10.10 Myth: You can only rely on thirst to know when you need to drink water.

Is it true: As mentioned earlier, a sense of thirst is late. Do not rely only on thirst to determine when you need to drink water. It is important to drink water regularly during the day, even if you do not feel thirst.

A correct understanding of the role of water in the body and the debunking of common myths will help to form healthy drinking habits and maintain the optimal level of hydration for health and well -being.