Water and hydration: the basis of life and health

The role of water in the human body: fundamental processes

Water is not just a thirsty thirst, but the cornerstone of existence and optimal functioning of the human body. Its role goes far beyond simple moisturizing, affecting almost all vital processes, from cellular metabolism to regulation of body temperature. Understanding the fundamental significance of water is the first step to a conscious approach to hydration and, therefore, to improve health and well -being.

1. Cell transport and metabolism:

At the cellular level, water acts as a universal solvent, providing an environment for biochemical reactions and the transportation of nutrients and waste. Blood, lymph and intercellular fluid, which are based on water, cause oxygen and nutrients to cells, and also remove carbon dioxide and other metabolism products. Without enough water, these processes slow down, leading to a decrease in the energy potential of cells and the accumulation of toxins.

Dissollation and transportation of substances: Water is a polar solvent, which allows it to effectively dissolve and transport a wide range of substances necessary for cellular activity, including ions, amino acids, glucose and vitamins.
Participation in biochemical reactions: Water is directly involved in many biochemical reactions, such as hydrolysis (splitting of molecules using water) and redox reactions that underlie energy production.
Maintaining the cell structure: Water helps maintain the shape and structure of cells, providing turgor pressure and participating in the formation of cell membranes.

2. Regulation of body temperature:

Water has a high heat capacity, which means that it can absorb and give a large amount of heat without a significant change in its own temperature. This property is critical of maintaining stable body temperature, especially in conditions of increased physical activity or exposure to high ambient temperatures.

Sweating: With an increase in body temperature, the body emits sweat, which consists mainly of water. The evaporation of sweat from the surface of the skin requires energy, which is taken from the warmth of the body, thereby cooling the body.
Circulation: Blood, rich in water, tolerates heat from internal organs to the skin, where it can be scattered into the environment.
Overheating prevention: Sufficient hydration helps to prevent overheating of the body, which can lead to a thermal impact and other serious complications.

3. Work of internal organs and systems:

Water plays a key role in the functioning of all internal organs and systems of the body.

Urivatory system: Water is necessary to remove metabolism waste and excess salts through the kidneys. The lack of water can lead to the formation of stones in the kidneys and other problems with the urinary system.
Digestive system: Water helps to soften food, facilitating its digestion and assimilation. It is also necessary for the normal functioning of the intestines and preventing constipation.
Cardiovascular system: Water is the main component of blood, ensuring its fluidity and normal blood circulation. Sufficient hydration helps maintain normal blood pressure and reduces the risk of cardiovascular diseases.
Corruption system: Water lubricates the joints, providing their mobility and preventing friction. It is also part of the intervertebral discs, providing their shock -absorbing function.
Brain and nervous system: Water is a significant part of the brain and is necessary for the normal transmission of nerve impulses. Dehydration can lead to a deterioration in cognitive functions, fatigue and headaches.

4. Maintaining skin health:

Water plays an important role in maintaining the elasticity and moisture of the skin. Sufficient hydration helps prevent dryness, peeling and premature skin aging.

Moisturization from the inside: The water entering the body moisturizes the skin from the inside, making it more elastic and radiant.
Disposing toxins: Water helps to remove toxins from the body through the skin, preventing the formation of acne and other skin problems.
Protection against external factors: Moisturized skin is more resistant to external factors, such as sunlight and environmental pollution.

Signs of dehydration and its consequences: from mild fatigue to serious complications

Dehydration is a condition in which the body loses more fluid than it receives. The consequences of dehydration can vary from mild fatigue and headaches to serious complications, such as renal failure and thermal blow. It is important to recognize the signs of dehydration in the early stages and take measures to restore the water balance.

Early signs of dehydration:

Feeling thirst: This is the most obvious sign of dehydration, but by the time of its appearance the body has already lost a certain amount of fluid.
Dry mouth and throat: Saliva plays an important role in moisturizing the oral cavity. When dehydration, the production of saliva decreases, which leads to dry mouth and throat.
Dark urine color: The color of urine is a good indicator of hydration levels. Light urine indicates sufficient hydration, and dark urine – dehydration.
Rare urination: When dehydration, the kidneys are trying to preserve water, which leads to a decrease in urination frequency.
Dry skin: Dehydrated skin loses elasticity and becomes dry and peeling.
Headache: Dehydration can lead to a headache due to a decrease in blood volume and a decrease in blood supply to the brain.
Fatigue and weakness: Dehydration can reduce the energy potential of cells, which leads to fatigue and weakness.
Dizziness: Dehydration can lead to a decrease in blood pressure, which can cause dizziness.

More serious signs of dehydration:

The confusion of consciousness: Severe dehydration can violate the brain, leading to confusion and disorientation.
Far heartbeat: The body tries to compensate for a decrease in blood volume, increasing the heart rate.
Loss of skin elasticity (Turgora test): When dehydration, the skin loses elasticity. If you pull the skin on the back of the hand and release, it will slowly return to its original position.
Sunken eyes: Dehydration can lead to west eye.
Convulsions: In severe cases, dehydration can lead to seizures.
Loss of consciousness: The extreme degree of dehydration can lead to loss of consciousness.

The consequences of chronic dehydration:

Even light, but chronic dehydration can negatively affect health and well -being.

Increased risk of urinary tract infections (IMP): The lack of water can lead to urinary retention and an increase in the risk of developing imp.
Constipation: Dehydration can lead to fecal hardening and difficulty defecation.
Kidneys: The lack of water can lead to the formation of stones in the kidneys.
Increased risk of cardiovascular disease: Dehydration can increase the risk of blood clots and the development of cardiovascular diseases.
Deterioration of cognitive functions: Chronic dehydration can negatively affect memory, attention and other cognitive functions.
Premature skin aging: Dehydration can lead to dryness, peeling and premature skin aging.

Factors that increase the risk of dehydration:

Intensive physical activity: During physical activity, the body loses a lot of water with later.
Hot weather: In hot weather, the body loses more water with later.
Diseases accompanied by vomiting and diarrhea: Vomiting and diarrhea lead to significant loss of liquid.
Some drugs: Some drugs, such as diuretics, can increase fluid loss.
Elderly age: Older people are less sensitive to a feeling of thirst and may forget to drink enough water.
Babies and children: Babies and children are more susceptible to dehydration, since their body loses fluid faster.

Hydratic recommendations: how much to drink and what to drink

Maintaining the optimal level of hydration is the key to health and well -being. However, how much water you need to drink per day depends on many factors, including age, gender, level of physical activity, climate and general health. There are general recommendations that will help you determine your individual needs for water and draw up a hydration plan.

General recommendations for water consumption:

Rule “8 glasses”: The traditional recommendation is to drink about 8 glasses (about 2 liters) of water per day. This is a good starting point, but it does not take into account the individual needs of each person.
Landmark to the color of urine: Light urine (straw color) indicates sufficient hydration, and dark urine – dehydration. This simple test can help you control your level of hydration.
Consider the feeling of thirst: Drink water when you feel thirsty. Do not wait until you feel a strong thirst, as this is a sign of dehydration.
Personalized approach: Calculate your individual need for water, given the factors listed below.

Factors affecting the need for water:

The level of physical activity: The more you play sports or physical work, the more water you need to drink to compensate for the loss of liquid with later.
- Easy activity (sedentary work): 2-2.5 liters per day.
- Moderate activity (walks, light charging): 2.5-3 liters per day.
- Intensive activity (sports, physical work): 3-4 liters per day or more.
Climate: In a hot and dry climate, the body loses more water with later, so you need to drink more fluids.
- Hot climate: Increase water consumption by 0.5-1 liter per day.
Age: Infants and children need more water per kilogram of weight than adults. Older people are less sensitive to a sense of thirst, so they need to consciously monitor the level of hydration.
Floor: Men usually need more water than women, due to greater muscle mass.
Pregnancy and breastfeeding: Pregnant and nursing women need to drink more water to maintain their health and their child. It is recommended to increase water consumption by 0.5-1 liter per day.
Health status: Some diseases, such as diabetes and kidney diseases, can affect the need for water. Consult a doctor to determine your individual needs.
Diet: The use of products with a high water content, such as fruits and vegetables, can help you get the required amount of liquid.

What to drink for hydration:

Water: The best and most affordable fluid source. Choose clean drinking water, bottled or filtered.
Fruits and vegetables: Watermelon, cucumber, strawberries, oranges and other fruits and vegetables contain a large amount of water and electrolytes.
Herbal teas: Herbal teas without caffeine, such as chamomile, mint and ginger, are a good source of liquid and have useful properties.
Coconut water: Coconut water contains electrolytes, such as potassium and sodium, which help restore the water balance after physical exertion.
Isotonic drinks: Isotonic drinks contain electrolytes and carbohydrates that help maintain hydration and energy level during intense physical exertion.

What should be avoided:

Sweet drinks: Carbonated drinks, juices and energy drinks contain a lot of sugar, which can lead to dehydration and other health problems.
Alcohol: Alcohol has a diuretic effect, that is, it increases the elimination of fluid from the body, which can lead to dehydration.
Caffeine: Caffeine also has a diuretic effect, therefore, the consumption of coffee and other caffein -containing drinks should be limited.

Tips for maintaining optimal hydration:

Carry a bottle of water with you: The presence of a water bottle at hand will remind you of the need to drink water during the day.
Install reminders: Use a mobile application or set reminders on the phone to drink water over certain intervals.
Drink water before, during and after physical exertion: During physical activity, the body loses a lot of water with later, so it is important to maintain hydration.
Eat products with a high water content: Include fruits and vegetables that contain a large amount of water in your diet.
Listen to your body: Pay attention to the signs of dehydration and drink water when you feel thirsty.

Water and sports: hydration to achieve maximum performance

Water plays a decisive role in sports activities, affecting endurance, strength, speed and overall well -being of the athlete. Dehydration, even in a mild form, can significantly worsen sports indicators and increase the risk of injuries. Proper hydration is an integral part of the training process and competitive training.

The influence of dehydration on sports indicators:

Reduced endurance: Dehydration leads to a decrease in blood volume, which reduces the delivery of oxygen and nutrients to the muscles, leading to fatigue and decreased endurance.
Deterioration of strength and speed: Dehydration can worsen neuromuscular coordination, which leads to a decrease in strength and speed.
Increased risk of muscle seizures: Dehydration and electrolyte imbalance can lead to muscle seizures.
Violation of thermoregulation: Dehydration makes it difficult to sweating, which can lead to overheating of the body and the thermal impact.
Reducing cognitive functions: Dehydration can worsen the concentration of attention, memory and decision -making, which can negatively affect sports indicators.

Recommendations for hydration for athletes:

Preliminary hydration: Start moisturizing a few hours before training or competition. Drink 5-7 ml of fluid per kilogram of body weight 2-4 hours before the start of activity.
Hydration during activity: During training or competition, drink water or isotonic drinks regularly to compensate for the loss of liquid with later. It is recommended to drink 150-350 ml of liquid every 15-20 minutes.
Reedation after activity: After training or competition, drink 1.5 liters of fluid for each kilogram of lost weight to restore the water balance.
Choosing a drink:
- Water: Suitable for short training in low intensity (less than an hour).
- Isotonic drinks: Suitable for long and intensive training (more than an hour), as they contain electrolytes and carbohydrates that help maintain hydration and energy level.
- Coconut water: A good source of electrolytes to restore water balance after training.
Individual needs: The need for liquid varies depending on the intensity and duration of training, climate, individual characteristics and other factors. It is important to experiment and find your optimal hydration mode.
Measurement of fluid loss with later: Weigify before and after training to determine the amount of liquid lost with later. This will help you determine how many liquids you need to drink during and after training.
Assessment of the level of hydration: Follow the color of urine and a sense of thirst to evaluate your level of hydration. Light urine indicates sufficient hydration, and dark urine – dehydration.

Electrolytes and their role in sports hydration:

Electrolytes are minerals that are contained in the blood, sweat and other body fluids. They play an important role in the regulation of hydration, muscle function, nervous conduction and other physiological processes. During intensive physical exertion, the body loses electrolytes with later, which can lead to imbalance and deterioration of sports indicators.

Sodium: The most common electrolyte lost with later. It helps regulate the water balance, blood pressure and nervous conductivity.
Potassium: It is important for muscle function, nervous conduction and heart rhythm.
Magnesium: Participates in more than 300 biochemical reactions in the body, including muscle function, nervous conductivity and energy metabolism.
Calcium: It is necessary for muscle contraction, nervous conduction and bone health.

When you need electrolyte drinks:

Long and intense training (more than an hour): During long training, the body loses a lot of electrolytes with later, so electrolyte drinks can help maintain their balance.
Hot weather: In hot weather, the body loses more electrolytes with later.
Athletes with abundant sweating: Some athletes from nature sweat more than others, so they may need more electrolytes.

How to choose an electrolyte drink:

Sodium content: Choose drinks with sodium content of at least 200 mg per liter.
Potassium content: Make sure the drink contains potassium, magnesium and calcium.
Carbohydrate content: Isotonic drinks contain carbohydrates that help maintain the energy level.
Taste: Choose a drink that you like to taste so that it is easier for you to drink it.
Avoid drinks with a high sugar content: Sweet drinks can lead to dehydration and other health problems.

Cautions:

Do not drink too much: Excessive fluid consumption can lead to hyponatremia (a decrease in the level of sodium in the blood), which is a dangerous state.
Do not rely only on a sense of thirst: A sense of thirst can be an unreliable indicator of the level of hydration, especially during physical exertion.
Consult a doctor or nutritionist: If you have any questions or concerns about hydration, consult a doctor or nutritionist.

Water and beauty: Secrets of radiant skin and healthy hair

Water is not only the basis of life and health, but also an indispensable ingredient in beauty. Sufficient hydration plays a key role in maintaining the health of the skin, hair and nails, ensuring their moisturizing, elasticity and radiance. The lack of water can lead to dry skin, fragility of hair and nails, as well as to premature aging.

The effect of water on skin health:

Moisturization of the skin: Water moisturizes the skin from the inside, making it more elastic, elastic and radiant. Dehydrated skin becomes dry, peeling and prone to irritation.
Wrinkle protection: Moisturized skin is more resistant to wrinkles. Water helps maintain skin elasticity and prevents its premature aging.
Face color improvement: Water improves blood circulation and delivery of oxygen to skin cells, which gives the face a healthy and radiant look.
Disposing toxins: Water helps to remove toxins from the body through the skin, preventing the formation of acne and other skin problems.
Reducing inflammation: Water can help reduce inflammation on the skin, such as eczema and psoriasis.

The effect of water on hair health:

Hair moisturizing: Water moisturizes the hair from the inside, making it softer, shiny and obedient. Dehydrated hair becomes dry, brittle and dull.
Prevention of split ends: Sufficient hydration helps to prevent the formation of split ends.
Hair strengthening: Water helps to strengthen the hair follicles, which contributes to the growth of healthy and strong hair.
Improving blood circulation in the scalp: Water improves blood circulation in the scalp, which stimulates hair growth and prevents their loss.

The effect of water on the health of the nails:

Strengthening nails: Water helps to strengthen the nails, preventing their brittleness and delamination.
Moisturizing nails: Water moisturizes the nail plate, making it more elastic and resistant to damage.
Improving the appearance of nails: Moisturized nails look more healthy and well -groomed.

How to use water for beauty:

Drink enough water: The most important step to maintain beauty is to drink enough water during the day.
Wash yourself with cool water: Washing with cool water helps to narrow the pores and improve blood circulation in the skin of the face.
Use moisturizing facial masks: Moisturizing facial masks help to saturate the skin with moisture and improve its condition.
Take baths with the addition of oils: Adding oils to the bath helps to moisturize the skin of the body and make it softer and smooth.
Use moisturizing hair sprays: Moisturizing hair sprays help moisturize the hair during the day and protect it from dryness.
Massage the scalp: Scalp massage improves blood circulation and stimulates hair growth.
Use moisturizers and lotions: Apply moisturizers and lotions to the skin after a shower or bath to keep it moisturized.

Additional tips:

Avoid hot baths and shower: Hot water can dry the skin and hair.
Use soft cleansing agents: Aggressive cleansing agents can deprive the skin of natural oils.
Protect the skin from the sun: Sunlight can dry the skin and lead to its premature aging.
Eat healthy foods: Healthy nutrition provides the body with the necessary nutrients that are important for the health of the skin, hair and nails.
Farm up: The lack of sleep can negatively affect the health of the skin, hair and nails.

Maintaining the optimal level of hydration is a simple and effective way to improve the condition of the skin, hair and nails, and maintain their health and beauty for many years.

Myths and errors about water and hydration

There are many myths and misconceptions about water and hydration, which can mislead and lead to incorrect habits of fluid consumption. It is important to dispel these myths and rely on scientifically sound information in order to maintain the optimal level of hydration and improve your health.

Myth 1: You need to drink 8 glasses of water per day.

Reality: This is the general rule, but it does not take into account the individual needs of each person. The need for water varies depending on the age, gender, level of physical activity, climate and general health. Focus on the color of urine and a sense of thirst to determine your individual needs in the water.

Myth 2: All liquids moisturize equally well.

Reality: Not all liquids are equally useful for hydration. Sweet drinks, alcohol and caffein -containing drinks can lead to dehydration. The best sources of liquid are water, fruits and vegetables, herbal teas and coconut water.

Myth 3: If you do not feel thirst, then you do not need to drink.

Reality: A sense of thirst is a sign that the body has already lost a certain amount of fluid. Do not wait until you feel severe thirst, and drink water regularly during the day. It is especially important to monitor the level of hydration during physical exertion and in hot weather.

Myth 4: too much water is harmful to health.

Reality: Excessive water consumption can lead to hyponatremia (a decrease in the level of sodium in the blood), which is a dangerous state. However, hyponatremia is rare and usually associated with extreme physical activity and excessive consumption of water without electrolytes.

Myth 5: Sports drinks are necessary for all athletes.

Reality: Sports drinks contain electrolytes and carbohydrates that help maintain hydration and energy level during intense physical exertion. However, for short training in low intensity, water is enough.

Myth 6: Tea and coffee are not considered liquid.

Reality: Tea and coffee, especially herbal teas without caffeine, are a good source of liquid. However, the consumption of coffee and other caffein -containing drinks should be limited, since caffeine has a diuretic effect.

Myth 7: Water with lemon helps to lose weight.

Reality: Water with lemon can improve the taste of water and stimulate fluid intake, but it does not have magical properties for weight loss. A balanced diet and regular physical activity are more effective ways to lose weight.

Myth 8: Only bottled water is safe for drinking.

Reality: Water water in most countries undergo strict quality control and is safe for drinking. If you have doubts about the quality of tap water, you can use a filter for water purification.

Myth 9: dehydration leads only to thirst.

Reality: Dehydration can lead to various symptoms, including headache, fatigue, dizziness, constipation and increased risk of urinary tract infections.

Myth 10: You always need to drink only cold water.

Reality: The water temperature does not affect its moisturizing properties. Choose the temperature of the water that is most comfortable for you. Some people prefer to drink warm water, especially in the cold season.

The debunking of these myths and delusions will help you make a conscious choice of fluid consumption and maintain the optimal level of hydration for health and good health.

Water in food: alternative sources of hydration

Although drinking water is the main source of liquid, we get a significant amount of water from food. The inclusion in the diet of foods with a high water content is a simple and tasty way to maintain hydration and receive additional nutrients.

High water fruits:

Watermelon (92% of water): The watermelon not only refreshes and quenches thirst, but also contains vitamins A and C, as well as the antioxidant of lycopines.
Strawberries (91% of water): Strawberries are rich in vitamin C, antioxidants and fiber.
Melon (90% of water): The melon contains vitamins A and C, as well as potassium.
Persians (89% of water): Persians contain vitamins A and C, as well as fiber.
Orange (88% of water): Oranges are an excellent source of vitamin C and antioxidants.
Grapefruit (88% of water): Grapefruit contains vitamin C, antioxidants and fiber.
Apples (84% of water): Apples are rich in fiber and contain vitamin C.
Grapes (81% of water): Grapes contain antioxidants and vitamin K.

Vegetables with a high water content:

Cucumber (96% of water): Cucumber is a refreshing and low -calorie vegetable, rich in vitamin K.
Iceberg salad (96% of water): Iceberg salad is a crispy and light vegetable containing vitamin K.
Celery (95% of water): Celery contains vitamins K and A, as well as fiber.
Tsukini (95% of water): Tsukini contains vitamins C and B6, as well as potassium.
Tomatoes (94% of water): Tomatoes contain an antioxidant of lycopines and vitamin C.
Pepper (92% of water): Pepper contains vitamins C and A, as well as antioxidants.
Spinach (91% of water): Spinach is rich in vitamins A and K, as well as iron.
Broccoli (89% of water): Broccoli contains vitamins C and K, as well as fiber.
Carrots (88% of water): Carrots contains vitamin A and fiber.

Other products with a high water content:

Soups (70-95% of water): Soups are a great way to get fluid and nutrients.
Yogurt (88% of water): Yogurt contains probiotics that are beneficial for the health of the intestines.
Cottage cheese (80% of water): Cottage cheese contains protein and calcium.
Oatmeal (84% of water, in preparation): Oatmeal is a useful breakfast rich in fiber.

Tips for increasing water consumption from products:

Turn on fruits and vegetables in each meal: Add fruits to breakfast, vegetables to lunch and dinner.
Choose fruits and vegetables as a snack: Fruits and vegetables are useful and moisturizing snacks.
Cook soups and salads: Soups and salads are a great way to get fluid and nutrients.
Add fruits and vegetables to the water: Adding slices of lemon, cucumber or berries in water makes it more tasty and stimulates consumption.
Cook using broth: Replace the water broth when preparing rice, cinema and other cereals to increase fluid intake.

The inclusion in the diet of foods with a high water content is a simple and pleasant way to maintain hydration and improve your health. This is especially important for people who do not like to drink a lot of water or experience difficulties with maintaining the optimal level of hydration.

Water for children: Features of hydration in different age periods

Water plays a vital role in the growth and development of children. Proper hydration is necessary to maintain the normal functioning of all organs and systems, as well as to ensure optimal cognitive and physical development. However, the needs of water in children vary depending on age, activity and climate.

Features of hydration in different age periods:

Infants (0-6 months): Babs who are breastfeeding usually do not need additional water, since breast milk contains a sufficient amount of fluid. Babies on artificial feeding may need a small amount of water in hot weather or with constipation. Consult a pediatrician to determine how much water your child needs.
Infants (6-12 months): After the introduction of complementary foods, you can offer the child a small amount of water (4-8 ounces per day) during the day. Offer water between feeding to quench thirst. Avoid juices and sweet drinks, as they can lead to the development of caries and other health problems.
Children (1-3 years old): Children of this age need about 4 hours