Water Balance and Health: 50% Moisturizing for Functions

Water Balance and Health: 50% Moisturizing for Functions

Section 1: Fundamentals of the water balance and its value for health

Water is the basis of life. It makes up a significant part of our body, is involved in all physiological processes and is a prerequisite for maintaining health and vital activity. The water balance is the balance between the flow of fluid into the body and its excretion. Violation of this balance, both towards the lack (dehydration) and in the direction of excess (hyperhydration), can lead to serious health consequences. Maintaining the optimal water balance is the key to good health, high performance and prevention of many diseases.

1.1. The composition of the human body and the role of water:

Water is approximately 50-75% of the human body weight, depending on age, gender and physical condition. In newborns, this indicator is higher, and in the elderly – below. The muscles contain more water than adipose tissue. Water is distributed throughout the body: inside the cells (intracellular fluid), between the cells (extracellular fluid) and in the bloodstream (blood plasma).

The role of water in the body is multifaceted:

• Transport function: Water tolerates nutrients, oxygen, hormones and other biologically active substances to cells and tissues, and also removes metabolic products and toxins.
• Thermoregulation: Water has high heat capacity and thermal conductivity, which allows it to effectively adjust body temperature. With an increase in body temperature, the sweat glands release sweat, the evaporation of which cools the surface of the skin.
• Structural function: Water is an important component of cells and tissues, providing their shape and elasticity. It is involved in the formation of synovial fluid in the joints, spinal fluid, saliva and other biological fluids.
• Metabolic function: Water is involved in many biochemical reactions necessary for metabolism. It is a solvent for many substances, participates in the hydrolysis of proteins, carbohydrates and fats, as well as in the synthesis of new molecules.
• Cleaning function: Water helps to remove metabolism and toxins through the kidneys, skin, lungs and intestines. It provides the normal functioning of the urinary system and contributes to the detoxification of the body.

1.2. Mechanisms of regulation of water balance:

The human body has complex mechanisms for regulating the water balance, which maintain the constancy of the volume and composition of fluids in the body. These mechanisms participate:

• Hypothalamus: This section of the brain contains the center of thirst, which responds to a change in the osmolarness of the blood (concentration of dissolved substances) and the volume of circulating blood. With an increase in osmolarity or a decrease in blood volume, the hypothalamus stimulates a feeling of thirst, encouraging a person to drink.
• Kidneys: The kidneys play a key role in the regulation of the water balance, secreting or delaying water depending on the needs of the body. Under the influence of the hormone vasopressin (antidiuretic hormone, ADG), which is produced by a hypothalamus, the buds reabs the water from primary urine, reducing its volume. With a lack of water in the body, the ADG level increases, and the kidneys are delayed by water. With an excess of water, the ADG temperature decreases, and the kidneys are released more water.
• Hormones: In addition to vasopressin, other hormones, such as aldosterone (produced by the adrenal glands) and the atriuriuretic peptide (produced by the heart), participate in the regulation of the water balance. Aldosterone regulates the reabsorption of sodium in the kidneys, which also affects the volume of fluid in the body. Atriotic sodium peptide contributes to the elimination of sodium and water from the body.
• Nervous system: The nervous system also participates in the regulation of the water balance, controlling the functioning of the kidneys and sweat glands.

1.3. Factors affecting the water balance:

Various factors affect the water balance of the body, both internal and external:

• Age: In children and elderly people, the mechanisms of regulation of water balance are less effective than in adults. Children are more susceptible to dehydration, and older people often do not feel thirsty and drink less.
• Physical activity: With physical activity, sweating increases, which leads to loss of liquid. Therefore, when playing sports, you need to drink more water.
• Environmental temperature: In hot weather, the body loses more fluids through sweat, so you need to drink more water.
• Diseases: Some diseases, such as diabetes, diseases of the kidneys and gastrointestinal tract, can disrupt water balance.
• Medicines: Some drugs, such as diuretics, can increase fluid elimination from the body.
• Nutrition: The use of a large amount of salt can lead to a delay in water in the body.

1.4. Signs of dehydration and hyperhydration:

It is important to be able to recognize signs of dehydration (lack of water) and hyperhydration (excess water) in order to take measures in time.

Signs of dehydration:

• A feeling of thirst
• Dry mouth and throat
• Dark urine
• Rare urination
• Headache
• Dizziness
• Weakness
• Fatigue
• Constipation
• Dry skin
• Reducing the elasticity of the skin (when compressing the skin, it slowly returns to its original position)

Signs of hyperhydration:

• Nausea
• Vomit
• Headache
• Confusion
• Convulsions
• Cerebral edema (in severe cases)
• Swelling of the limbs and faces
• Weight gain
• Too frequent urination
• Pale urine

Section 2: The optimal level of moisture: 50% and its connection with the body’s functions

Although the optimal level of moisture varies depending on individual factors, the maintenance of about 50% of the water in the body, especially in the context of the cell composition and some functional aspects, is an important goal. This indicator reflects the optimal hydration of cells and tissues necessary for the effective implementation of many physiological functions.

2.1. Cellular hydration and metabolism:

The cells of the body consist mainly of water. The optimal hydration of cells (about 50% of the total composition of the cell, depending on the type of cell) is necessary for the normal course of metabolic processes. Water is a solvent for many substances, is involved in biochemical reactions and provides the transport of nutrients and metabolism inside the cell.

• Energy exchange: Water is involved in the hydrolysis of ATP (adenosine triphosphate), the main source of energy for cells.
• Protein synthesis: Water is necessary for protein synthesis, as it is involved in the formation of peptide connections.
• Detoxification: Water helps to remove toxins from cells.

When dehydration, the cells compress, which disrupts their function and slows down metabolic processes. Chronic dehydration can lead to damage to cells and tissues.

2.2. The effect of moisturizing on cognitive functions:

The human brain is 70-80% water. Optimal hydration is necessary for normal brain function, since water provides the transport of nutrients and oxygen to neurons, and also removes metabolic products.

Dehydration can lead to:

• Reducing concentration
• Memory deterioration
• Reducing the reaction rate
• Increased fatigue
• Headaches
• Irritability

Studies have shown that even slight dehydration (1-2% loss of body weight) can negatively affect cognitive functions. Maintaining the optimal level of moisturizing, close to 50% in the context of the total water balance of the body, can improve cognitive functions and increase performance.

2.3. Maintaining health of the cardiovascular system:

Water is a significant part of the blood (plasma). Optimal hydration is necessary to maintain the normal volume of blood and blood pressure. With dehydration, the volume of blood decreases, which can lead to:

• Increased blood viscosity
• Decrease in blood pressure
• The rapid heartbeat
• Increasing the risk of blood clots

Chronic dehydration can increase the risk of developing cardiovascular diseases such as myocardial infarction and stroke. Maintaining the optimal water balance, with an emphasis on maintaining sufficient blood hydration (which is indirectly associated with a target indicator of 50% of the total hydration of the body), can reduce the risk of developing these diseases.

2.4. The role of water in the digestion and assimilation of nutrients:

Water is necessary for normal digestion and assimilation of nutrients. She participates in:

• Softening of food
• Dissolution of nutrients
• Transport of nutrients from the intestines to the bloodstream
• Digestion waste

During dehydration, digestion slows down, which can lead to:

• Constipation
• Bloating
• Violation of the assimilation of nutrients

Sufficient water use, contributing to the general level of moisture close to optimal, ensures the normal operation of the digestive system and improves the absorption of nutrients.

2.5. Water and kidney health:

The kidneys play a key role in the regulation of the water balance and the removal of metabolism and toxins. Optimal hydration is necessary for the normal functioning of the kidneys. During dehydration, urine concentration increases, which can lead to:

• Kidney stones
• Urinary tract infections
• Chronic kidney disease

Sufficient water use that supports the optimal functioning of the kidneys (which, in turn, is part of the total water balance and the desire for 50% moisturizing the body), reduces the risk of developing these diseases.

Section 3: How much water do you need to drink? Recommendations and factors affecting the need for fluid.

There is no universal norm of water consumption suitable for everyone. The need for liquid is individual and depends on many factors. However, there are general recommendations that will help determine the optimal amount of water for each person.

3.1. General recommendations for water consumption:

General recommendations for adult water consumption are about 2-2.5 liters per day for women and 2.5-3 liters per day for men. These recommendations include not only water, but also other liquids, such as tea, coffee, juices, soups and fruits with a high water content.

For children, the need for water is less and depends on age and weight. For example, babies up to 6 months usually do not need additional water, since they receive enough liquids from breast milk or mixture. Children over 6 months old and up to a year are recommended to give about 0.5-0.8 liters of water per day.

3.2. Factors affecting the need for liquids:

As mentioned earlier, the need for liquid depends on many factors:

• Physical activity: With physical activity, sweating increases, which leads to loss of liquid. Therefore, when playing sports, you need to drink more water. It is recommended to drink water before, during and after training.
• Environmental temperature: In hot weather, the body loses more fluids through sweat, so you need to drink more water.
• Air humidity: With low air humidity, the water evaporates faster from the surface of the skin, which also leads to fluid loss.
• Health status: Some diseases, such as diabetes, diseases of the kidneys and gastrointestinal tract, can disrupt water balance. In these diseases, it is necessary to consult a doctor about optimal fluid intake.
• Pregnancy and breastfeeding: Pregnant and lactating women need more fluids, as their body uses water to maintain the growth and development of the fetus and the production of milk.
• Nutrition: The use of a large amount of salt, caffeine and alcohol can increase the loss of fluid from the body.
• Age: Older people often do not feel thirsty and drink less, so they need to follow their water balance and regularly drink water, even if they do not experience thirst.

3.3. How to determine if you drink water:

There are several ways to determine if you drink water:

• Urine color: The color of the urine can be an indicator of the level of hydration. Light yellow urine indicates normal hydration, and dark urine indicates dehydration.
• Urination frequency: The normal urination frequency is about 6-8 times a day. Rare urination may indicate dehydration.
• Feeling thirst: A feeling of thirst is the signal of the body about the need to replenish water supplies. You should not ignore the feeling of thirst and drink water when it occurs.
• Skin condition: Dry skin can be a sign of dehydration.
• General well -being: Headache, dizziness, weakness and fatigue can be signs of dehydration.

3.4. Fluid sources:

Water can be obtained not only from pure water, but also from other sources, such as:

• Tea and coffee: Tea and coffee contain water, but they also contain caffeine, which can have a diuretic effect. Therefore, one should not rely on tea and coffee to maintain water balance.
• Juices and carbonated drinks: Juices and carbonated drinks contain water, but they also contain a lot of sugar, which can be harmful to health.
• Fruits and vegetables: Fruits and vegetables, such as watermelon, cucumber, tomatoes and oranges, contain a lot of water and can help maintain water balance.
• Soups: Soups are also a good source of fluid.

Section 4: Practical tips to maintain water balance.

Maintaining a water balance is a simple task that requires only a little attention to its needs and habits. The following tips will help you maintain the optimal level of moisture:

4.1. Work out the habit of drinking water regularly:

• Tort a bottle of water with you and drink from it during the day.
• Install reminders on the phone to drink water over certain intervals.
• Drink a glass of water in the morning after waking up and before bedtime.
• Drink a glass of water before each meal.
• Drink water between meals.
• Replace sweet drinks with water.

4.2. Drink water before, during and after physical activity:

• Drink 500 ml of water 2-3 hours before training.
• Drink 150-350 ml of water every 15-20 minutes during training.
• Drink 500 ml of water after training.

4.3. Pay attention to the color of urine:

• Light yellow urine indicates normal hydration.
• Dark urine indicates dehydration.

4.4. Do not ignore the feeling of thirst:

• A feeling of thirst is the signal of the body about the need to replenish water supplies.
• Drink water when a feeling of thirst arises.

4.5. Eat fruits and vegetables with a high water content:

• Watermelon
• Cucumber
• Tomatoes
• Oranges
• Grapefruit
• Strawberry

4.6. Limit the consumption of salt, caffeine and alcohol:

• Salt can lead to water retention in the body.
• Caffeine and alcohol can have a diuretic effect.

4.7. Be especially attentive to the hydration of children and the elderly:

• Children are more susceptible to dehydration than adults.
• Older people often do not feel thirsty and drink less.

4.8. In case of diseases, consult a doctor about the optimal fluid consumption:

• Some diseases may disrupt water balance.

Section 5: Water Balance and Sport: Optimization of hydration to increase productivity.

The water balance plays a key role in sports and physical activity. Dehydration can negatively affect the performance, endurance and cognitive functions of athletes. Optimization of hydration is an important component of the training process and preparation for competitions.

5.1. The impact of dehydration on sports performance:

Dehydration can have a negative impact on sports performance:

• Reduced endurance: Dehydration reduces the volume of blood, which leads to a decrease in the flow of oxygen to the muscles and a decrease in endurance.
• Reducing force and power: Dehydration worsens the contractile ability of muscles, which leads to a decrease in strength and power.
• Violation of thermoregulation: Dehydration worsens the body’s ability to adjust body temperature, which increases the risk of overheating and heat stroke.
• Reducing cognitive functions: Dehydration worsens the concentration of attention, memory and speed of the reaction, which negatively affects sports performance.
• Increasing the risk of injuries: Dehydration can increase the risk of muscle cramps and other injuries.

Even small dehydration (1-2% loss of body weight) can negatively affect sports performance.

5.2. Recommendations for hydration for athletes:

Recommendations for hydration for athletes depend on the sport, intensity of training, environmental temperatures and individual characteristics of the body. However, there are general recommendations that will help athletes maintain the optimal level of moisture:

• Hydratation before training: Drink 500 ml of water 2-3 hours before training. This will allow the body to stock up on fluid and prepare for physical activity.
• Hydratation during training: Drink 150-350 ml of water or sports drink every 15-20 minutes during training. Sports drinks contain electrolytes (sodium, potassium, magnesium), which are lost with later and are necessary for normal muscle operation.
• Hydration after training: Drink 500 ml of water or sports drink after training. This will help restore the supplies of fluid and electrolytes lost with later.
• Drink water or sports drinks between training: Support the water balance during the day, regularly drink water or sports drinks.

5.3. Sports drinks: when and which ones to choose:

Sports drinks can be useful for athletes, especially during long and intense training. They contain electrolytes (sodium, potassium, magnesium) and carbohydrates that help restore energy reserves and electrolytes lost with later.

There are various types of sports drinks:

• Isotonic drinks: They contain approximately the same concentration of electrolytes and carbohydrates as blood. They quickly absorb and help restore fluid and electrolytes.
• Hypotonic drinks: Contain a lower concentration of electrolytes and carbohydrates than blood. They are absorbed faster than isotonic drinks, and are suitable for rehydration during training in hot weather.
• Hypertonic drinks: Contain a greater concentration of electrolytes and carbohydrates than blood. They are more slowly absorbed than isotonic and hypotonic drinks, and are suitable for restoring energy reserves after training.

When choosing a sports drink, you should take into account the sport, intensity of training and individual needs of the body.

5.4. Individual approach to hydration:

The optimal hydration strategy should be individual and take into account the characteristics of the athlete’s body. To determine the individual need for fluid, the following methods can be used:

• Assessment of fluid loss during training: Connect before and after training. The difference in weight will show how many liquids you lost with later. For each kilogram of lost weight, you need to drink 1.5 liters of liquid.
• Urine color assessment: Light yellow urine indicates normal hydration, and dark urine indicates dehydration.
• Assessment of a sense of thirst: Do not ignore the feeling of thirst and drink water or sports drinks when it occurs.

Section 6: Water Balance and Beauty: the effect of hydration on the skin, hair and nails.

Water plays an important role not only for health, but also for beauty. Optimal hydration is necessary to maintain the health and beauty of the skin, hair and nails.

6.1. The effect of dehydration on the skin:

Dehydration can have a negative effect on the skin:

• Dryness: Dehydration leads to a decrease in moisture in the skin, which makes it dry, peeling and prone to irritation.
• Wrinkles: Dehydration worsens the elasticity of the skin, which leads to the formation of wrinkles.
• Dull complexion: Dehydration worsens blood circulation in the skin, which leads to dull complexion.
• Acne: Dehydration can contribute to blockage of pores and the formation of acne.
• Slow down regeneration: Dehydration slows down the processes of skin regeneration, which can lead to slow healing of wounds and scratches.

6.2. The effect of dehydration on the hair:

Dehydration can have a negative effect on the hair:

• Dryness and brittleness: Dehydration leads to a decrease in moisture in the hair, which makes them dry, brittle and split.
• Dull color: Dehydration worsens blood circulation in the scalp, which leads to dull hair color.
• Hair loss: Dehydration can contribute to hair loss.
• Slow down hair growth: Dehydration slows down hair growth.

6.3. The effect of dehydration on the nails:

Dehydration can have a negative effect on the nails:

• Grightness: Dehydration leads to a decrease in moisture in the nails, which makes them brittle and prone to stratification.
• Dryness: Dehydration makes the nails dry and dull.
• Slow growth: Dehydration slows down nail growth.

6.4. Recommendations for hydration to maintain beauty:

To maintain the health and beauty of the skin, hair and nails, it is necessary to maintain the optimal level of moisture:

• Drink enough water: General recommendations for water consumption are about 2-2.5 liters per day for women and 2.5-3 liters per day for men.
• Eat fruits and vegetables with a high water content: Watermelon, cucumber, tomatoes, oranges, grapefruit and strawberries will help maintain water balance.
• Use moisturizers for skin and hair: Moisturizing creams, lotions and masks will help retain moisture in the skin and hair.
• Do not abuse detergents: Excessive use of detergents can dry the skin and hair.
• Protect the skin and hair from the sun: The sun can dry the skin and hair.
• Balanced, eat: A balanced diet provides the body with the necessary nutrients that are necessary for the health of the skin, hair and nails.

6.5. Additional tips for skin care, hair and nails:

• Regularly cleanse the skin of pollution and makeup.
• Use soft scrubs to exfoliate dead skin cells.
• Make face and hair masks.
• Take vitamins and minerals necessary for the health of the skin, hair and nails.
• Refuse smoking.
• Limit alcohol consumption.
• Domest.
• Avoid stress.

Section 7: Water balance and aging: how to maintain hydration in old age.

With age, the mechanisms of regulation of water balance become less effective. Older people often do not feel thirsty and drink less, which can lead to dehydration and related health problems. Maintaining the optimal water balance in old age is an important component of healthy aging.

7.1. Features of water balance in old age:

In old age, the following changes in the water balance occur:

• Reducing a sense of thirst: Older people often do not feel thirst, even if their body needs fluid.
• Reducing the function of the kidneys: With age, the kidney function decreases, which makes it difficult to regulate the water balance.
• Reduced water content in the body: With age, the water content in the body decreases.
• Medication: Many drugs taken by older people can have a diuretic effect and increase fluid loss.
• Limited mobility: Limited mobility can impede access to water.

7.2. The consequences of dehydration in old age:

Dehydration can lead to serious consequences for the health of the elderly:

• Constipation: Dehydration slows down the intestines and leads to constipation.
• Urinary tract infections: Dehydration increases the risk of urinary tract infections.
• Falls: Dehydration can lead to dizziness and weakness, which increases the risk of falls.
• Confusion: Dehydration can lead to confusion and deterioration of cognitive functions.
• Cardiovascular diseases: Dehydration can increase the risk of developing cardiovascular diseases.
• Mortality: Dehydration can increase the risk of mortality in old age.

7.3. Recommendations for maintaining water balance in old age:

To maintain the optimal water balance in old age, it is necessary:

• Drink water regularly, even if there is no sense of thirst: Older people are recommended to drink small portions during the day.
• Install reminders on a phone or watch to drink water: This will help not to forget to drink water.
• Keep the water at hand: Keep a bottle of water next to you to always be able to drink.
• Offer for older people to drink water: Courting people should offer them to drink water regularly.
• Use products with a high water content: Fruits and vegetables, such as watermelon, cucumber, tomatoes and oranges, will help maintain water balance.
• Limit the consumption of salt, caffeine and alcohol: Salt can lead to water retention in the body, and caffeine and alcohol can have a diuretic effect.
• Consult a doctor about the optimal fluid consumption: The doctor can give individual recommendations for fluid consumption, taking into account the state of health and the drugs taken.
• Pay attention to the signs of dehydration: Dry mouth, dark urine, constipation, dizziness and confusion of consciousness can be signs of dehydration.
• If necessary, use special refitation drinks: In pharmacies, you can find special drinks for rehydration, which contain electrolytes and carbohydrates.

7.4. Additional tips for the care of older people:

• Provide older people with access to the toilet.
• Help older people with limited mobility to drink water.
• Create comfortable conditions for drinking water (comfortable chair, non -slip glass).
• Do not overdo it with diuretics (diuretics).
• Control the intake of drugs that can affect the water balance.

Section 8: Water balance and pregnancy: satisfaction of increased fluid needs.

Pregnancy is a period of increased load on a woman’s body. During pregnancy, the need for fluid increases, since water is necessary to maintain the growth and development of the fetus, increase the volume of blood and amniotic fluid. Maintaining the optimal water balance during pregnancy is an important component of a healthy pregnancy.

8.1. Changes in the body of a pregnant woman affecting the water balance:

During pregnancy, the following changes occur in the body of women who affect the water balance:

• Increased blood volume: The blood volume increases by 30-50%, which requires more fluid.
• An increase in the volume of amniotic fluid: Amniotic fluid surrounds the fetus and protects it from injuries. The volume of amniotic fluid increases during pregnancy.
• Increase increase: Pregnant women often sweat more than usual.
• Increased urination frequency: Pregnant women often visit the toilet, as the growing uterus presses on the bladder.
• Nausea and vomiting: Nausea and vomiting, especially in the first trimester of pregnancy, can lead to fluid loss.

8.2. The consequences of dehydration during pregnancy:

Dehydration can lead to serious consequences for the health of a pregnant woman and fetus:

• Constipation: Dehydration slows down the intestines and leads to constipation.
• Urinary tract infections: Dehydration increases the risk of urinary tract infections.
• Premature fights: Dehydration can lead to premature fights.
• Reducing the amount of amniotic fluid: Dehydration can lead to a decrease in the amount of amniotic fluid, which can be dangerous for the fetus.
• Headaches: Dehydration can lead to headaches.
• Dizziness: Dehydration can lead to dizziness.
• Weakness: Dehydration can lead to weakness.
• Slow down fetal growth: Dehydration can lead to a slowdown in fetal growth.

8.3. Recommendations for maintaining water balance during pregnancy:

To maintain the optimal water balance during pregnancy, it is necessary:

• Drink more water than usual: Pregnant women are recommended to drink about 2.5-3 liters of water per day.
• Drink water regularly, even if there is no sense of thirst: This will help maintain water balance.
• Keep the water at hand: Keep a bottle of water next to you to always be able to drink.
• Use products with a high water content: Fruits and vegetables, such as watermelon, cucumber, tomatoes and oranges, will help maintain water balance.
• Limit the consumption of caffeine and alcohol: Caffeine and alcohol can have a diuretic effect.
• With nausea and vomiting, drink in small portions, but often: This will help to avoid dehydration.
• Avoid dehydration factors: Hot weather, physical activity and some diseases can lead to dehydration.
• Consult a doctor about the optimal fluid consumption: The doctor can give individual recommendations for fluid consumption, taking into account the state of health and pregnancy.

8.4. What to drink during pregnancy:

• Water: Water is the best choice for hydration during pregnancy.
• Fruit and vegetable juices: Fruit and vegetable juices can be a good source of vitamins and minerals, but they should be consumed moderately due to the high sugar content.
• Herbal teas: Some herbal teas are safe for consumption during pregnancy, but before use should consult a doctor.
• Milk: Milk is a good source of calcium and other nutrients