How do I know that I drink enough water?
Water, our source of life, is the most abundant component in our bodies.
Approximately 50% of the total body weight in women,
in men, it forms 60. The water in our bodies every day
changing, renewing itself. Change of body water to the climate
and the physiological state of the individual. Temperate climate
living, immobilized individuals every day the body contains water
5-10% while renewing; long-term strenuous exercise in hot weather
For those who do so, the rate of change may go up to 25% per day. Therefore
water requirement of those who live in hot climate and do intensive activities
probably more. Meeting the water needs
is essential for. Because all the cells needed for life
Biochemical reactions take place in body water. Human
While the body can be tolerated to remain without food for a long time, water
if not, it will be severely depleted within hours.
Human water need for drinking water, drinks, mainly vegetables and fruits
food and metabolism as a result of water.
Daily drinking water with 1.5-2 liters, average of food and drinks 1
liters of water are provided. Also nutrients in the body for the formation of energy
when used, they decompose to carbon dioxide and water. Here
The resulting water is known as metabolic water. 300 milliliters per day
metabolic water occurs.
Saline and High Protein Nutrition Increases Fluid Needs
The amount of water lost per day is at least 2500 milliliters. This water 1400
milliliters with urine, 200 milliliters with stool, 400 milliliters
500 milliliters are excreted through the lungs and skin. Water loss is great
also depends on the degree of sweating. Sweating, such as high temperature
environmental conditions and exercise level. More
sweaters need more fluid. Urine is the fluid taken
amount of water and other ways.
Therefore, the daily amount of urine when fluid intake is insufficient
decreases and the urine color becomes darker. High salty and high
In protein-fed, kidney urine condensation
capacity decreases, so the daily fluid requirement increases.
Getting enough water Important
The European Food Safety Authority
reported that they drank less than necessary. Yet it is appropriate
loss of body water
dehydration table. Inadequate fluid intake
life may seem simple
It affects the quality negatively and triggers the occurrence of serious diseases.
Permanent dehydration impaired cardiovascular function, kidney
failure, urinary tract infection, constipation, weakness, fatigue,
It is associated with headache, nausea and general weakness.
In addition, chronically low levels of fluid
low-level urine
metabolites undergo crystallization. Crystallization in urine,
is the process that leads to the formation of stones in the kidneys. However
fluid intake is as small as 1-2% of body weight.
attention and cognitive focus.
a gradual decrease in their capabilities. At the same time fatigue
and headache symptoms.
How do I know that I have enough water?
Evaluation of hydration status
There are some methods used. Plasma osmolality, plasma volume,
bioelectrical impedance measurements with liquid regulating hormones
complex measurement methods. However, the cost of these methods
high and impractical. However, the hydration status
The most commonly used practical measurement for the determination of body
weight measurement and evaluation of urine color.
Fluid intake measured in the morning of an individual well protected energy balance
body weight value should be constant and
fluctuations should be below 1%. Normal urine color is light Yellow.
If the elderly contain insufficient water
The elderly are at risk of dehydration. in old age
decrease in thirst and kidney function;
side effects such as nausea
reception. Frequent urination and less in the body
total body water is reduced as a result of fluid retention. Seniors Day
should consume at least 2 liters of liquid;
water should be provided. Enough fluid in the elderly group
fresh fruit juices, milk,
Buttermilk and soups are suitable liquid sources for the elderly. Coffee,
drinks containing caffeine such as tea, cola
prefer herbal teas instead of consumed too often because it prevents
It should be.
How much water should you drink daily?
European Food Safety Authority for children aged 1-3 years 1100-1300
milliliters, 1600 milliliters between 4-8 years, for adult women
recommends consuming 2 liters per day, 2.5 liters of water for men.
Exercise or hot environment exposure will increase the need for water
It should be remembered. Also during pregnancy and lactation fluid
requirement will increase. Daily fluid requirement in pregnancy 300
milliliters, 700 ml of spout is recommended to be added. Water
need water, buttermilk, fruit juice, tea, coffee, mineral water, such as non-alcohol
by consuming beverages or with water contained in foods.
affordable. Caffeine-containing drinks have a urinating effect
increase in daily water requirement.
Expected. But moderate intake of caffeinated drinks dehydration
It does not have any effect on. 5 cups of tea per day
up to 2 cups of black tea or coffee can be consumed easily.
Carbonated and non-carbonated drinks containing sugar, body weight
increase and adverse effects on the development of chronic diseases
should not be preferred.
43AXX
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