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

I. Water: the basis of life and the most important component of the body

Water is not just a thirst thirst; This is a fundamental element that determines the existence of life on Earth and supports the uninterrupted work of all biological processes in the human body. Water makes up a significant part of our body – from 50% to 75%, depending on the age, gender and individual characteristics of the body. In infants, this percentage is even higher. This high concentration of water emphasizes its critical role in maintaining health and optimal functioning of all organs and systems.

A. The composition of the body and the distribution of water:

Water is present in all tissues and cells of our body. For example, blood, the key transport system of the body, consists of about 92% of the water. The brain, the control center of all functions of the body, contains about 75% of the water, emphasizing its need for cognitive function and transmitting nerve impulses. Even the bones that seem solid and dry contain about 22% of the water, which is necessary for their strength and flexibility.

The distribution of water in the body is uneven. The intracellular fluid located inside the cells is about two -thirds from the total amount of water in the body. The remaining third is represented by extracellular fluid, which surrounds the cell and includes blood plasma, lymph and intercellular fluid. This balance between intra- and extracellular fluid is critical to maintain osmotic pressure and normal functioning of cells.

B. Biological functions of water:

Water is involved in countless biological processes that are necessary for survival and maintenance of health. Here are just some of the most important functions:

Transport of nutrients and oxygen: Water is a universal solvent that tolerates nutrients from food and oxygen from the lungs to the cells of the body. Blood, consisting mainly of water, delivers these vital substances to each cell, providing them with energy and the necessary building blocks.
Removing waste: Water helps to remove metabolism from the body through urine, sweat and feces. The kidneys, using water as a filter, remove toxins and excess electrolytes from the blood, maintaining its purity and optimal balance.
Body temperature regulation: Water has a high heat capacity, which means that it is able to absorb a large amount of heat without a significant change in its own temperature. This process allows the body to effectively adjust body temperature. When we are hot, we sweat, and the evaporation of sweat from the surface of the skin cools the body.
Lubrication of the joints: The synovial fluid that lubricates the joints consists mainly of water. This liquid reduces friction between the bones, providing smooth movements and preventing damage.
Protection of organs and tissues: Water serves as a shock absorber for vital organs, such as the brain and spinal cord. It also protects the fabric from damage and dehydration.
Participation in chemical reactions: Water is an active participant in many chemical reactions necessary for life. For example, hydrolysis, the process of splitting complex molecules into simpler ones, requires the presence of water.

C. Sources of water in the body:

We get water from various sources, including:

Drinks: The most obvious source of water is drinks, such as water, tea, coffee, juices and soda drinks. Water should be the main source of liquid, since it does not contain calories, sugar or other additives.
Food: Many foods contain a significant amount of water. Fruits and vegetables, such as watermelon, cucumber, salad and tomatoes, contain more than 90% of water. Soups, stewed dishes and other dishes prepared with the addition of water also contribute to hydration.
Metabolism: The body produces a small amount of water as a result of metabolic processes, such as oxidation of carbohydrates, fats and proteins.

II. Dehydration: consequences for health and well -being

Dehydration, or dehydration, occurs when the body loses more fluid than it receives. Even a slight dehydration can adversely affect the physical and mental state.

A. The reasons for dehydration:

Dehydration can be caused by various factors, including:

Insufficient fluid consumption: The most common cause of dehydration is just insufficient water use during the day. Many people do not drink enough liquids, especially when they are busy or do not feel thirst.
Intensive physical exercises: During exercise, we lose water with later. If we do not make up for this loss of liquid, we can quickly be destroyed.
High ambient temperature: In hot weather, we sweat more to cool. This can lead to dehydration if we do not drink enough liquid.
Diseases: Some diseases, such as diarrhea, vomiting and fever, can cause dehydration due to fluid loss through the gastrointestinal tract or skin.
Medicines: Some drugs, such as diuretics, can increase urination and lead to dehydration.
Alcohol: Alcohol has a diuretic effect, which means that it makes the body lose more water through urine.

B. Symptoms of dehydration:

Symptoms of dehydration can vary depending on the degree of dehydration. Early symptoms can be mild and inconspicuous, but as dehydration progresses, the symptoms become more serious. General symptoms of dehydration include:

Thirst: This is one of the earliest and obvious signs of dehydration.
Dry mouth and throat: Dehydration can lead to a decrease in saliva production, which causes dry mouth and throat.
Dark urine: The color of urine is a good indicator of the level of hydration. Dark urine indicates that the body is trying to preserve water, which is a sign of dehydration. Normal urine should be pale yellow.
Rare urination: Dehydration can lead to a decrease in urination frequency, as the body tries to preserve water.
Headache: Dehydration can cause headaches, as it affects the volume of blood and pressure in the brain.
Fatigue and weakness: Dehydration can reduce energy level and cause fatigue and weakness.
Dizziness and confusion: In severe cases, dehydration can cause dizziness, confusion, and even fainting.
Constipation: Dehydration can lead to constipation, as the body is trying to extract more water from feces.
Dry skin: Dehydration can lead to dryness and loss of elasticity of the skin.

C. The consequences of dehydration for health:

Even a slight dehydration can adversely affect the physical and mental state. Chronic dehydration can lead to more serious health problems. Here are some of the potential consequences of dehydration:

Reduction in physical performance: Dehydration can reduce physical performance, as it affects the volume of blood, blood pressure and muscle function.
Reducing cognitive function: Dehydration can worsen cognitive function, such as memory, attention and concentration.
Constipation: Dehydration can lead to constipation, as the body is trying to extract more water from feces.
Urinary tract infections: Dehydration can increase the risk of urinary tract infections, since it reduces the volume of urine, which allows bacteria to multiply.
Kidneys: Chronic dehydration can increase the risk of kidney stones, as it concentrates urine and increases the level of minerals that can form stones.
Improving blood pressure: In some cases, dehydration can lead to an increase in blood pressure, since the body tries to preserve water, increasing the volume of blood.
Heart problems: In severe cases, dehydration can lead to heart problems, since it affects the volume of blood and blood pressure.
Thermal blow: Dehydration can increase the risk of a thermal blow, especially during physical exercises in hot weather.

III. Hydration: ways to maintain the optimal fluid level in the body

Maintaining the optimal level of hydration is important for health and well -being. Following a few simple tips, you can provide sufficient fluid consumption during the day.

A. Recommendations for water consumption:

The general rule is to drink about 8 glasses of water per day (about 2 liters). However, the need for water varies depending on various factors, such as age, gender, level of physical activity, climate and general health. People who are engaged in intensive physical exercises live in a hot climate or suffer from certain diseases, may require more fluids.

General recommendations:
- Women: about 2.7 liters of fluid per day.
- Men: about 3.7 liters of liquid per day.
Pregnant and lactating women: They need additional liquid to maintain hydration and milk production. Pregnant women are recommended to drink about 3 liters of fluid per day, and lactating – about 3.8 liters of liquid per day.
Children and adolescents: Their need for liquid varies depending on the age and level of activity. Children should drink at least 6-8 glasses of water per day, and adolescents-8-10 glasses.

B. Tips for increasing fluid consumption:

Carry a bottle of water with you: This will allow you to drink water during the day, wherever you are.
Drink water before, during and after exercise: This will help you compensate for the loss of liquid with later.
Drink water between meals: This will help you stay hydrated during the day.
Replace sweet drinks with water: Sweet drinks, such as carbonated drinks and juices, contain a lot of calories and sugar, and they do not quench thirst as water as water.
Eat products rich in water: Fruits and vegetables, such as watermelon, cucumber and salad, contain a lot of water and can help you stay hydrated.
Install reminders: If you forget to drink water, set reminders on the phone or computer.
Add the taste to the water: If you do not like the taste of ordinary water, add fruits to it, such as lemon, lime or berries. You can also add a cucumber, mint or other herbs.
Tea and herbal teas: Wonderful tea and herbal teas are also good sources of liquid.

C. What drinks are best suited for hydration:

Water: Water is the best choice for hydration, as it does not contain calories, sugar or other additives.
Sports drinks: Sports drinks can be useful during intense physical exercises, as they contain electrolytes that help replenish the loss of liquid and electrolytes with later. However, sports drinks also contain a lot of sugar, so they should be consumed moderately.
Coconut water: Coconut water is a natural drink containing electrolytes that can be useful for hydration. However, coconut water also contains calories, so it should be consumed moderately.
Milk: Milk is a good source of liquid, electrolytes and nutrients.
Juices: Juices can be a good source of liquid and vitamins, but they also contain a lot of sugar, so they should be consumed moderately. Choose 100% fruit juices without adding sugar.
Tea and herbal teas: Wonderful tea and herbal teas are good fluid sources and may contain antioxidants.

D. drinks that should be avoided or consumed moderately:

Sweet drinks: Sweet drinks, such as carbonated drinks, juices and sports drinks, contain a lot of calories and sugar, and they do not satisfy thirst as well as water. The use of a large amount of sweet drinks can lead to an increase in weight, diabetes and other health problems.
Alcohol: Alcohol has a diuretic effect, which means that it makes the body lose more water through urine. The use of alcohol can lead to dehydration, especially if you do not drink enough water to compensate for the loss of liquid.
Caffeine: Caffeine also has a diuretic effect, but its effect is less pronounced than that of alcohol. The use of a large amount of caffeine can lead to dehydration, especially if you do not drink enough water to compensate for the loss of fluid.

IV. Water and specific aspects of health

Water plays a decisive role in maintaining health and well -being, affecting various aspects of the functioning of the body.

A. Water and skin health:

Water is necessary to maintain moisture and elasticity of the skin. Dehydration can lead to dryness, peeling and premature skin aging. Water helps to maintain the skin turgor, that is, its elasticity and elasticity. Sufficient water consumption helps to improve complexion and reduce wrinkles. In addition, water helps to remove toxins from the body, which also positively affects the condition of the skin.

B. Water and digestion:

Water is necessary for healthy digestion. It helps to break down food and facilitates its passage through the digestive tract. Water also helps prevent constipation by softening a chair. Sufficient water consumption is necessary for the normal functioning of the intestine.

C. Water and kidney work:

The kidneys play an important role in filtering blood and removing waste from the body. Water is necessary for the normal functioning of the kidneys. Dehydration can lead to a decrease in the function of the kidneys and an increase in the risk of forming stones in the kidneys. Sufficient water consumption helps to maintain kidney health and prevent the development of kidney diseases.

D. Water and brain:

The brain consists of 75% of water, so water is necessary for its normal operation. Dehydration can lead to a decrease in cognitive function, such as memory, attention and concentration. Sufficient water consumption helps to maintain clarity of the mind and improve cognitive abilities. Water also helps to transport nutrients to the brain.

E. Water and joint health:

The synovial fluid that lubricates the joints consists mainly of water. Water helps maintain mobility and flexibility of the joints. Dehydration can lead to joint pain and stiffness. Sufficient water consumption helps to maintain joint health and prevent the development of joint diseases.

F. Water and weight maintenance:

Water can help maintain a healthy weight. Water can create a feeling of satiety, which can help reduce calorie intake. In addition, water helps to accelerate metabolism. Replacing sweet drinks with water can significantly reduce calories and contribute to weight loss.

V. Water and health in various age groups

The need for water varies depending on age and physiological state. Understanding these differences is important for maintaining the optimal level of hydration throughout life.

A. Water and children’s health:

Children are more susceptible to dehydration than adults, due to a greater relationship of the surface area to the volume and higher metabolism rate. It is important to ensure sufficient water consumption by children, especially during physical exercises and in hot weather. Offer children during the day and avoid sweet drinks.

B. Water and health of the elderly:

Elderly people are also more susceptible to dehydration, since the feeling of thirst and function of the kidneys decreases with age. It is important to encourage elderly people to drink water during the day, even if they do not feel thirst. In addition, some drugs taken by older people can increase the risk of dehydration.

C. Water and pregnancy:

During pregnancy, the need for fluid increases to maintain blood volume and amniotic fluid. Pregnant women are recommended to drink about 3 liters of fluid per day. Dehydration during pregnancy can lead to premature birth and other complications.

D. Water and breastfeeding:

Nursing women also need additional fluid for milk production. Nursing women are recommended to drink about 3.8 liters of fluid per day. Dehydration during breastfeeding can lead to a decrease in milk production.

VI. Water quality: choice of safe and healthy water

Not all water is the same. It is important to choose safe and useful water for drinking.

A. Sources of drinking water:

Water water: Water water in most developed countries undergo strict quality control and is safe for drinking. However, tap water may contain chlorine and other impurities that can affect its taste and smell.
Boldwood: Boiled water is a convenient option, but it can be more expensive than tap water. In addition, the production and transportation of bottled water can have a negative environmental effect. It is important to choose bottled water from reliable manufacturers.
Filtered water: Water filters can remove chlorine, lead and other impurities from tap water, improving its taste and quality. There are many different types of water filters, including jug filters, running filters and filters for the whole house.

B. Factors affecting the quality of water:

Pollution: Water can be polluted by various substances, such as bacteria, viruses, pesticides, heavy metals and industrial waste. Water pollution can pose a serious threat to health.
Water hardness: Water rigidity is determined by the content of minerals, such as calcium and magnesium. Hard water can cause scale formation in pipes and heating devices.
pH water: PH of water is a measure of its acidity or alkalinity. The perfect pH of drinking water should be in the range from 6.5 to 8.5.
Mineral composition: Water may contain various minerals, such as calcium, magnesium, potassium and sodium. These minerals can be healthy, but their excess can be harmful.

C. How to choose safe and useful water:

Check the quality of the tap water: In most developed countries, the quality of tap water is controlled by state bodies. You can get information about the quality of tap water in your region from local authorities.
Use a water filter: If you are worried about the quality of tap water, use a water filter to remove impurities.
Choose bottled water from reliable manufacturers: If you prefer to drink bottled water, choose water from reliable manufacturers who carry out strict quality control.
Check the labels: Check the labels on bottled water to make sure that it does not contain added sugar, flavorings or other artificial ingredients.
Clean and serve water filters regularly: To ensure the effectiveness of water filters, regularly clean and serve them in accordance with the manufacturer’s instructions.

VII. Myths and errors about water and health

There are many myths and misconceptions about water and health. It is important to distinguish facts from fiction in order to make reasonable decisions about your health.

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

Fact: Although 8 glasses of water per day are a good landmark, the need for water varies depending on various factors, such as age, gender, level of physical activity, climate and general health. It is important to listen to your body and drink water when you feel thirsty.

B. Myth: Only water quenches thirst.

Fact: Many drinks, such as tea, coffee, juices and fruits, can also satisfy thirst and contribute to hydration. However, water is the best choice for hydration, as it does not contain calories, sugar or other additives.

C. Myth: If you do not feel thirst, then do not need water.

Fact: A sense of thirst is not always a reliable indicator of the level of hydration. With age, a feeling of thirst can decrease. It is important to drink water during the day, even if you do not feel thirsty, especially during physical exercises and in hot weather.

D. Myth: too much water is harmful to health.

Fact: Excessive water consumption can lead to hyponatremia, a state in which the level of sodium in the blood becomes dangerously low. However, hyponatremia is rare and usually occurs in people who drink a huge amount of water in a short period of time.

E. Myth: Butmed water is more useful than tap.

Fact: Water water in most developed countries undergo strict quality control and is safe for drinking. Boiled water is not necessarily more useful than tap, and it can be more expensive and have a negative environmental effect.

VIII. Water in sports and physical activity

Hydration plays a decisive role in sports and physical activity.

A. The importance of hydration for athletes:

During physical exercises, the body loses water with later. Dehydration can lead to a decrease in physical performance, fatigue, muscle cramps and other health problems. Athletes need to drink enough water before, during and after training and competitions to maintain the optimal level of hydration.

B. Recommendations for hydration for athletes:

Before training: Drink 500-600 ml of water 2-3 hours before training.
During training: Drink 150-350 ml of water every 15-20 minutes during training.
After training: Drink 500-600 ml of water within 2 hours after training.
Consider weather conditions: In hot weather, the need for liquid increases.
Listen to your body: Drink water when you feel thirsty.

C. Sports drinks: when are they necessary?

Sports drinks contain electrolytes, such as sodium and potassium, which help to make up for the loss of electrolytes with later. Sports drinks can be useful during long and intense training, especially in hot weather. However, sports drinks also contain a lot of sugar, so they should be consumed moderately. Water remains the best choice for hydration in most cases.

IX. Water and travel

During travel, it is important to pay attention to the level of hydration, especially in flights and in a hot climate.

A. Hydratation during flights:

During flights, the air in the cabin of the aircraft is very dry, which can lead to dehydration. It is important to drink water throughout the flight to maintain the optimal level of hydration. Avoid drinking alcohol and caffeine, as they can enhance dehydration.

B. Hydratation in hot climates:

In a hot climate, the body loses more water with later. It is important to drink enough water during the day to maintain the optimal level of hydration. Avoid physical exercises at the hottest time of the day and wear light and breathable clothes.

C. Hydratation tips during travel:

Carry a bottle of water with you: This will allow you to drink water during the day, wherever you are.
Drink water often: Drink water during the day, even if you do not feel thirst.
Avoid alcohol and caffeine: Alcohol and caffeine can enhance dehydration.
Eat products rich in water: Fruits and vegetables, such as watermelon, cucumber and salad, contain a lot of water and can help you stay hydrated.
Follow the color of urine: The color of urine is a good indicator of the level of hydration. Normal urine should be pale yellow.

X. Water and a healthy lifestyle: integration into everyday routine

The integration of sufficient water consumption into everyday routine is a key component of a healthy lifestyle.

A. Creating a habit of drinking water:

Install reminders: Use reminders on a phone or computer to remind yourself of the need to drink water during the day.
Make water available: Keep a bottle of water on the desktop, in the car and at home, so that it is always at hand.
Drink water before meals: This will help you feel more well -fed and eat less.
Drink water after eating: This will help digestion.
Drink water while watching TV: Replace sweet drinks with water while watching TV.
Make tasty water: Add fruits, cucumbers or grass to water to make it more tasty.

B. Monitoring of the level of hydration:

Follow the color of urine: The color of urine is a good indicator of the level of hydration. Normal urine should be pale yellow. Dark urine indicates that the body is trying to preserve water, which is a sign of dehydration.
Pay attention to the symptoms of dehydration: If you experience thirst, dry mouth, headache or fatigue, this can be a sign of dehydration.
Check the skin turgor: Ure the skin on the back of the hand. If the skin slowly returns to its original position, this may be a sign of dehydration.

C. Examples of healthy habits associated with water:

Start a day with a glass of water: This will help you wake up and accelerate metabolism.
Drink water between meals: This will help you stay hydrated during the day.
Carry a bottle of water with you: This will allow you to drink water during the day, wherever you are.
Drink water before, during and after exercise: This will help you compensate for the loss of liquid with later.
Replace sweet drinks with water: This will help you reduce calorie intake and improve hydration.
Make tasty water: Add fruits, cucumbers or grass to water to make it more tasty.
Install reminders: Use reminders on a phone or computer to remind yourself of the need to drink water during the day.

Understanding the role of water in maintaining life functions and well -being, as well as integrating sufficient water consumption into everyday routine, are key components of a healthy lifestyle. Following these recommendations, you can provide optimal hydration and maintain health and well -being throughout life.

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

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