WATER AND HUMAN HEALTH
THE EFFECTS OF WATER ON HUMAN HEALTH
WATER AND HUMAN BODY
The second most important requirement for human health after oxygen is water. Water is a general solvent and carrier, so water is the basis of all biological processes in the human body.
Water also helps to regulate body temperature.
It is vital for humans to maintain a certain level of body temperature
Think about your life, you can live 6 weeks without eating, but you can not live more than a week without drinking water. When people lose 10% of their body water, their lives are in danger, and when they lose 20%, death is inevitable. The average human body contains about 38-46 liters of water. 92% of the blood, 22% of the bones, 75% of the brain and muscles are water.
THE IMPORTANCE OF WATER IN HUMAN LIFE
The human body is largely composed of water. The proportion of water in our bodies varies throughout our life. While 75% of the body weight of a newborn baby consists of water, this rate is 70% in children, 60% in adults and 50% in the elderly. An adult person needs 2-3 liters of water a day, some of which is supplied from food.
Water has very important functions in the human body. These functions can be listed as follows:
• Water is a biological solvent and with its role as a solvent, it provides both the transport and dissolution of vitamins and minerals in the body.
• Water plays a very important role in regulating body temperature.
• It plays a fundamental role in moisturizing the skin, removing toxins and cleansing the body.
• Facilitates the operation of the kidneys.
• As a lubricant, it ensures the proper functioning of many organs.
• Water helps to regulate the natural functions of the muscles at the time of contraction by maintaining the balance of the muscles.
• Allows the body to be free from harmful substances.
• It reduces digestive complaints by facilitating digestion and provides maximum nutrients.
• Without oxygen, no substance can burn, the food is also burned in the body.
• It provides the transport of oxygen and nutrients to the cells and also the removal of waste products from the kidneys.
• Maintains the moisture balance of body tissues such as mouth, eyes and nose.
• It provides the immune system to work efficiently.
• When enough water is not taken from the outside, the cells keep the water in their bodies and produce edema. Therefore, it has an important role in preventing edema in the body.
IS EVERYBODY NEED WATER DIFFERENT?
The water content of the human body varies according to age, sex, height, body weight and physical activity. The children's body has a high proportion of water, and as the age gets older, water is replaced by adipose tissue. Therefore, water needs to consume more as the age progresses.
WHAT IS THE SPORTSMAN'S WATER NEED?
The rate of water in the body of athletes is 5 percent higher than standard persons. 70% of his muscles are water. The energy required for movement occurs in an environment where water is so dense.
Water should be increased depending on the exercise. Adequate water consumption is essential to replace the water lost during exercise and to restore body water balance. Water consumption can be either after exercise or before or even during the exercise to prepare the body for dehydration (sipping water at 15 minute intervals).
Thirst indicates that the amount of fluid in our body is reduced. It is necessary to take care to drink water before the feeling of thirst occurs. Failure to do so may result in irreversible problems.
These problems include the inability of the muscles to work in full efficiency.
HOW SHOULD THE LIQUID PURCHASE BE IN SPORTS?
It is known that athletes who maintain fluid balance during exercise achieve optimal exercise performance and progressive dehydration (decrease in the amount of fluid in the body) adversely affects performance. In addition, for athletes, dehydration increases the risk of life-threatening hot exhaustion and heat stroke. In athletes, 2-3% fluid losses (aerobic capacity decreases 10-20%) performance is affected, 4-5% loss can reduce performance by 20-30%.
Together with sweat, the most lost minerals are sodium and potassium. Losses vary according to ambient temperature, hydration, exercise intensity and duration.
Athletes should start exercising with sufficient fluid in their bodies. While 400-600 ml fluid consumption is recommended 2-3 hours before the exercise, this application provides the optimal fluid balance before the exercise and gives the athlete the time required for excretion of excess liquid in the urine.
It is recommended that athlete's drinks provide the athlete with the minerals he has lost in small amounts of carbohydrates and sweat during exercise. It is appropriate to use sports drinks in competitions and training sessions lasting 1 hour or more. It is recommended that athlete drinks used during exercise contain 4-8% carbohydrates.
HOW MUCH WATER SHOULD WE DRINK?
The need for water varies according to the person. 1.5 ml per calorie spent by the body in infants and children. water is required (average 1-1.5 liters). Adult individuals need an average of two to three liters of water. It is recommended that a healthy woman drink 10 glasses of water a day, and a man 14 glasses of water. Pregnant women, athletes working hard and athletes need an average of three to three and a half liters of fluid.
IS THE WATER NEEDED MEET ANOTHER ELSE ?
In our daily lives, we buy liquids mostly with drinks such as tea, coffee and soft drinks. However, these caffeine-containing drinks have a diuretic effect (excretion of excess fluid from the body). In the same way, tea, cola and instant coffee should be drunk with water. Since the best solvent is pure, pure and natural beverage water, 3/4 of the daily liquid requirement should be preferred as water. Especially in summer, it is necessary to give more importance to water. Soup, buttermilk, compote, fresh vegetables and fruits on average 750 ml. our liquid requirement can be met, the remaining liquid need must be met as water.
CAN MORE WATER BE HARMFUL?
Drinking too much water may cause toxic poisoning in the body. Drinking excess water can also be a symptom of diabetes. If you drink too much and too much water and urinate frequently, you should have diabetes screening done at a health institution.
WHAT CIRCUMSTANCES INFLUENCE WATER REQUIREMENT?
• In very hot and cold weather (to maintain normal body temperature),
• Intensive exercise and heavy work,
• On long journeys,
• Women during pregnancy and lactation,
• In case of illness,
• Vomiting, febrile diseases and diarrhea,
• Nutrition with high dietary fiber requires more fluids.
WHAT ARE THE WAYS TO INCREASE WATER CONSUMPTION?
• Take a water break during the day instead of a coffee break. Have 1 cup and water in a jug on your desk, at the bedside.
• Complete your meals and snacks with water, milk, buttermilk, freshly squeezed juice or start your meals with soup.
• Keep water with you during your travels.
DO NOT WAIT FOR THIRST TO DRINK WATER!
In order to sustain vital activities, the water lost from the body must be taken during the day. It is a great mistake to wait for a "water feeling" to drink water. Because the human brain cannot perceive the lack of water from the body sufficiently. Therefore, it is important to drink one glass of water per hour.
16AXX
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