Do not consume water too little or too much
As our body warms up, it sweats and loses water.
Medicana Konya Hospital Nutrition and Dietetics Specialist Merve Sayın stated that the amount of water we drink in summer should be increased in order to increase the water level of our body. In addition, Merve Sayın tea, coffee, fruit juices, herbal and fruit tea, such as some of the liquid drinks from the body will increase the discharge of water to drink just as water, he noted.
Nutrition and Dietetic Specialist Merve Sayın explained the benefits of water and the positive / negative effects on the human body if water is consumed more or less.
It is the most important element after oxygen for human life and is an indispensable part of our diet. When losing 100% of carbohydrates and fat in the human body and 50% of proteins, life is in danger, and only 10% of body water is lost to life. Water accounts for about 50-70% of a person's body weight. Although this ratio varies depending on age, sex, weight, height and the degree of physical activity of the person, it is generally 60% for men, 50% for women and 65-75% for children.
Water, nutrients and drinks are taken into the body. The water taken into the body is absorbed in the digestive system and then passes into the blood. Through the blood circulation, an important part of it comes to the kidneys and is excreted as urine. Some of them are excreted through the skin, respiratory and digestive system.
The daily water requirement of an adult varies between 1-1.5 ml of water per 1 calorie intake. Age, gender, physical activity and seasonal differences also affect this condition. Some of the liquid beverages such as tea, coffee, fruit juices, herbal and fruit teas will increase the discharge of liquid from the body and it is necessary to drink the water as pure water. The intake and discharge of water to the body occurs in a balance. Daily fluid intake should be equal to daily fluid loss to maintain normal fluid volume in the body. When this balance is disturbed, some discomfort occurs.
In hot weather; The body works as a temperature regulator. The point we should pay attention to is the necessity to increase the amount of water we drink in summer. As our body warms up, it sweats and loses water. For this, we need to bring the water level to a sufficient level. The body actively uses water and cannot store it. Therefore, we cannot withstand thirst. The maximum period of time that our bodies can withstand no water is 7 days under the most favorable conditions.
in athletes; the body losing water cannot replace sufficient liquid; by slowing down our metabolism by reacting to it. It tries to prevent the discharge of water. Especially after sports, sweat thrown to replace the water; 15 minutes before exercise and race, 1-1.5 cups, during exercise and race every 10-15 minutes is required to drink 1/2 cup of water.
No liquid beverage completely replaces water.
Benefits of Water to Human Health
It is effective in digestion, absorption and transport of nutrients to cells,
Cells, tissues, organs and systems are responsible for the regular work,
Protects the brain, spinal cord and other organs from external factors,
Moistens body tissues such as mouth, eyes and nose,
Keeps body temperature in balance,
Most of the trace elements that the body needs are met by water,
The skin becomes beautiful,
The immune system is strengthened,
Helps respiration by moistening the air in the lungs,
Accelerates metabolism,
Helps digestion of nutrients and converts them into energy and prevents constipation by providing softening of feces,
Helps the disposal of waste and toxic substances outside the body,
Balances volume and pressure of blood, provides fluidity,
It transports oxygen and nutrients to the cells and ensures the dissolution of the solid substances necessary for the cell to function.
Ensures the balance of muscles,
It plays a role in the removal of edema,
Ensures the lubricity of joints,
It is known to help prevent the formation of cellulite due to its role in regulating the moisture and elasticity of the skin.
When water is consumed less;
The rate of fat in our body increases, when the kidneys do not get enough water, the task of the liver becomes heavier and tries to replace the kidney. It needs to turn the fat tank into energy, disrupts the liver work and slows down the fats. In addition, insufficient water consumption may cause slow metabolism.
Water is consumed a lot;
Consuming more water than necessary can cause poisoning. Excess water in the body; It may cause a decrease in the amount of sodium in the blood (hyponatremia), excessive swelling of the cells by taking excessive water, serious physical problems, brain edema and brain death in severe cases. People who consume excessive water are called 'Potomania'. Potomani generally; Anorexia, alcohol, coffee, smoking and drug consumption is common among people and athletes. Excessive water consumption can cause kidneys to work more than normal and cause mineral loss in the body.
To summarize;
10-12 cups of juice, for dispensing into the day,
Do not wait for thirst to drink water. Keep in mind; our body needs more water than we feel,
15 minutes before each meal for 1-2 glasses of water; Accelerate the formation of this feeling in our brain, which receives saturation message in 20 minutes,
When you come to your workplace every morning, make it a habit for water,
Always keep your table clean and preferably in a glass bottle of water.
Every night before bed to drink a glass of water,
When you wake up in the morning, one of the first things to do should be to drink 1 glass of water,
Always keep the water visible, care should be taken to consume water without feeling thirsty,
In lactating women; water is the most important liquid that increases milk production. Especially ready-made fruit juices with high calorie rates and water instead of gas-making acid drinks should be preferred,
The importance of water increases during pregnancy. The amniotic fluid that the baby is in regenerates every three hours. Since the amniotic amount decreases with insufficient fluid intake, the need for water increases.
44AXX
Liquid I.V. Hydration Multiplier, Electrolyte Powder, Easy Open Packets, Supplement Drink Mix (Passion Fruit) (96)