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10 nutrients that meet the body's need for water

What are the nutrients that eliminate the body's fluid need and thirst, and what should be considered to replace the lost fluid on hot summer days?

Sweating and fluid loss due to the increase in air temperatures in the summer months makes you feel more thirsty. In order for every organ in the body to function properly, replacing the lost fluid and regular water consumption is of great importance. After a few hours of drinking water, the electrolyte balance may deteriorate, causing problems such as weakness and fatigue. Not only fluid intake and water consumption, but also the regular availability of certain nutrients at the tables meets the body's need for water. Nutrition and Dietitian Specialist Berna Ertuğ gave information about the nutrients that meet the need for fluid and thirst:

Cucumber: Cucumber contains 95 percent water in its content. Therefore, it is a very useful vegetable in terms of replacing the liquid lost in summer heat. It is also rich in vitamins A and C.

Melon: Melon regulates blood pressure, relieves constipation and keeps satiety with its 90% water content, a good source of potassium and vitamin C.

Tomato: Tomato, thanks to the content of lycopene strengthens the immune system and prevents slowing circulation. With its 95% water content, it saves cells from water loss. In addition, the amount of lycopene in tomato increases more when cooked and broken. Therefore, consumption of tomato juice in summer is quite beneficial for body health.

Strawberry: Very rich in vitamin C strawberries, contains more than 90 percent water content. It prevents cardiovascular diseases and helps to fight infections. Keeps it full for a long time thanks to its fiber structure

Photo: Pixabay

Yogurt: Yogurt contains 80 percent water. It is also an intestinal regulator with beneficial bacteria. It has a refreshing feature. Very useful for bones, teeth, muscles and nerve conduction.

Watermelon: The water content of watermelon is 92 percent. It is also a very rich fruit in terms of beta-carotene, lycopene and vitamin C. Contains B vitamins to help maintain energy during the day. It accelerates blood circulation and prevents the increase of cholesterol levels by keeping harmful substances away from your veins. However, it should be remembered that watermelon, which is consumed most during the summer months and gives coolness, contains a high amount of sugar.

Pepper: Pepper contains plenty of vitamins A and C. Again, the amount of water in the content is more than 90 percent. With the vitamins it contains, it ensures the healthy functioning of the cells.

Zucchini: Zucchini stands out with its rich water content. It is one of the vegetables that contain more than 90 percent water in its structure. Therefore, instead of consuming heavy food in the summer heat, many meal options can be prepared with pumpkin.

Lettuce: Lettuce has an average of 95 percent water. In this respect, consuming lettuce in the summer significantly prevents the body's loss of water. Lettuce, which is also very rich in vitamin C, contains more water.

Lemon: Lemon, which contains more than 90 percent water, can be consumed in the form of sugar-free lemonade in summer.

WATER BREAKS BODY BALANCE

It is vital to maintain water levels in the human body. Even when there is a 2 percent reduction in water in the body, changes in acid balance occur. A 7 percent change can lead to fatigue and fatigue in the human body, or even hallucinations. A change of 10 percent may result in death of kidney function and termination.
LOST WATER SHOULD BE PLACED

The body sometimes needs more fluid. Activities such as hot weather, movement, consumption of excess protein and salty foods, sweating and urination cause the body's need for water. In addition, in feverish diseases that increase body temperature, problems such as respiratory tract and diarrhea, water is lost through the intestine. While the total amount of water lost during the day reaches 2.5 liters, many people are unconscious and unconsciously leaving their body dehydrated. In order for the cells to perform their vital activities and thus complete the functions of the body, the body's water balance must be maintained.
TEA COFFEE DOES NOT REPLACE WATER

The body needs to drink at least 2-2.5 liters of water a day to get enough liquid. Water should be consumed without losing the body resistance and feeling the thirst. Especially in the summer, consuming a large amount of acidic beverages, the amount of tea and coffee to drink too much, can lead to frequent urination and fluid loss. For this reason, healthy drinks such as freshly squeezed fruit juices, homemade lemonade, buttermilk and mineral water should be preferred besides water.
DO NOT stay hydrated while doing the exercise!

Water consumption should be taken into consideration while exercising in summer. 15 minutes before starting the exercise 1-1.5 cups, while exercising 10-15 minutes intervals should drink half a glass of water. In addition, nutrients that meet the body's water needs can be included in the nutrition program in hot weather.


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What happens to our body when dehydrated

Dehydration is a chemical reaction in which water loss occurs. Dehydration reactions are a subgroup of elimination reactions. Dehydration occurs when water is lost in the body. What happens to our bodies when we are dehydrated? How does lack of water affect your body?

It means losing more than the water you drink and having difficulty in fulfilling your body's basic needs.
Dehydration

Keeping your body temperature constant, like removing waste from your body.
Water sweats, tears from your body, every time you go to the toilet and even breathe some amount is thrown.
How does water deficiency affect your body?

More than half of your body is made up of water, so its deficiency affects you differently. If you have moderate water deficiency, you will feel tired and have a headache. Your mode changes and you have difficulty concentrating.
What is Dehydration?

Dehydration occurs as a result of not losing too much water or liquid in the body. If the body loses more than the fluid it receives, it will result in dehydration.
Dehydration treatment

Light or little dehydration is easy to treat. However, if Dehydration reaches excessive or high levels, it requires immediate medical attention and may be life-threatening.
SUSMAK MEANS DEHISDRATION?

Yeah, but don't panic. As long as you feel the need to drink water and meet this need, there is no problem. However, in older adults, the need to drink water can occur longer. So it will help you to acquire the habit of drinking water.

WHO HOW MUCH WATER DRINK?
If you have diarrhea and vomiting, you should drink slightly more than 4 liters of water. Because children are small, they need more water than adults. The process of eliminating the water needs of the elderly should be kept under control as the feelings of drinking water will diminish over time. Pregnant women and nursing mothers should drink more water than usual.

SYMPTOMS IN CHILDREN
Babies and young children cannot tell you what changes are in their bodies, but if they don't urinate for more than 3 hours, if their mouth is dry and sticky, if their tears do not flow when they cry, if their eyes and cheeks seem to sink, they're dehydrated if they breathe faster or faster.

ADULT SYMPTOMS
If you feel thirsty and your network is dry, you urinate less than 4 times a day and this urine is dark and smells heavily.

If you are unconscious, if your pulse is faster or slower than normal, you are dizzy and feeling depressed you are dehydrated.

SHOULD I DRINK 8 CUPS DAY?
There is never any scientific research behind this rule. You need to decide how much you should drink by listening to your body. So if you do not know if you check your urine if the color is dark, but if the color is light yellow is no problem.

WHAT WILL THE ELECTROLITES BE?
The electrolytes are mainly salt. They consist of a combination of sodium, potassium and calcium, but they form components from your nerves to your bones. If you don't drink enough water, it's rare to go to the toilet. This means that your body is trying to balance the electrolytes.

DO I NEED SPORT DRINKS?
Almost none. It is basically a combination of water, sugar and salt and is designed for top athletes and marathon runners.

When you do sports, you need more water than your daily needs, the main goal is to burn calories. If you do not exercise more than 1 hour a day does not make sense.

ORAL REHIDRATION SOLUTIONS
If your water deficiency is moderate and above and you do not have diarrhea and vomiting, drinking water will provide you with what you need.

Water, sugar and salt mixed solutions are actually more suitable for children with diarrhea and vomiting

When should you call your doctor?
If you show signs of serious water deficiency, you should call immediately.

Diarrhea lasting more than 24 hours
Head period, confusion and fainting
If you don't have energy
Black or bloody stool
Shortness of breath and pulse height

EMERGENCY TREATMENT IN DEHYDRATION
You can best treat severe dehydration by going to the hospital. Doctors will give you the appropriate salts and water in your veins as a serum because you can't take that much water or salt by mouth.

DO I DRINK TOO MUCH?

You can drink, but this is not a situation that happens too much.
If you have drunk more water than your kidneys can handle, then you will experience something called hyponatremia. This means that your sodium levels will drop too low and your cells will swell. Fatal, but very rare.

TIPS ON HEALTHY WATER REMOVAL
If you can't remember whether you drink enough water, put things in your daily life to remind you. Fill your thermos with water in the morning. Set an alarm for water at each meal or to remind your phone to drink water every hour. Some people think it's useful to carry a bottle with you, and you always get hungry for water first because people mix open and thirst.


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Importance of Water Consumption in Summer

With the approach of the summer months, when the hot weather shows itself, you start to feel that you are thirsty while you spend time outside. This is normal, which means that your body needs more water because it is exposed to heat, but it is a matter to be aware of.

The human body has a certain temperature and needs cooling when the body gets too hot. First, the blood vessels expand to provide blood flow to the skin. This allows excessive heat to spread throughout the body. Then sweating begins. Evaporation of sweat cools the skin, which helps to cool the whole body. However, the problem is that excessive sweating leads to dehydration.

Especially in the summer, while working, doing sports, excessive sweating by drinking plenty of water you can eliminate the fluid lost by the body. If you do not drink enough water, your body may become dehydrated and the body will be dehydrated with hot air. In addition, water consumption should not be provided with carboy water or pet bottles, but with healthy water treated with water treatment devices.

What is Dehydration?
Dehydration is the loss of water and salt that the body needs. Our body needs water to maintain our blood volume, to ensure that other body fluids work properly and to maintain our blood pressure. It is useless to drink water from pet bottles and untreated water because our body needs water. However, our body is not dehydrated by drinking purified water, ie healthy water, and our body becomes healthy with the minerals contained in healthy water.

Symptoms of Dehydration
Signs and symptoms of dehydration change gradually and include.

Increased thirst
Headache, dizziness
Dry skin,
Fatigue
Cramps in the limbs
Dark urine and less urination

How much water should be consumed?
The water consumption rate of people varies from person to person depending on their working environment or sports. However, each individual must drink at least 8 glasses of water per day. In the summer, hot weather should not cause dehydration in the human body, but even if there is no thirst, water should still be drunk.

For healthy and clean water consumption, water must be drunk from the treatment device. The water treatment systems to be owned at home and in the workplace will meet the water consumption in summer in a healthy way.


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IMPORTANCE OF WATER

Water is the most important element for human life after breath.
A person can live for weeks without food, but without water, only for a few days. With 10% reduction in body water, life begins to be in danger. When 20% is lost, it results in death.

The water in the human body varies between 45-70%. The tasks of water in the body are quite high. Food digestion, absorption, control of body temperature, ensuring the lubricity of the joints are the main ones.

Adult people drink an average of 1 liter of food and 1.2 liters of water with food. Since 85-90% of the nutrients such as vegetables and fruits are water, some of the liquid intake is met from these foods. Each person 1 calorie food for 1 gr. should take water. For example, a male fed 2,000 calories on average 2 kg. should take liquid. The human body averages 500 per day via the skin, 300 by lungs, 1500 by urine from the kidneys and 200 ml from the intestines. loses water. These amounts vary according to climatic conditions, disease and sports.

1% decrease in water density in the body causes thirst for us. When the body loses excess water, physical performance decreases, concentration decreases, dizziness occurs. Further losses include dizziness, vomiting, muscle spasm and excessive fatigue.

The cleaning of the water to be used is an important issue. If there is water that we do not know how it comes from, it should be boiled for 3-5 minutes. Otherwise, the microbes in the water can cause serious illness. Closed waters are safer in this sense and should be preferred. Especially if you are a child who drinks water, you need to be more sensitive. The risk of getting sick is higher because they are more open to the microbe.

Some people may not like to drink water alone. These people should definitely prefer a liquid that will taste. This liquid can be drinks such as clear tea, lemonade, herbal teas. Calorie and nutritional value is important in these beverages. For instance, it is inconvenient to drink 1.5 liters of acidic beverages a day to meet the liquid needs. Or ready-made juices are very sugary and painted. Consuming them also causes unnecessary weight gain. No liquid consumed performs the functions of water in the body. The most ideal liquid for us is water. Water is always easier to reach. Small sips can be started and gradually increased.

Abundant consumption of vegetables and fruits is also a good alternative. For example, 95% of watermelon is water. It is both easy and economical to be present at the tables. It is also beneficial to have other vegetables and fruits.

Consumption of buttermilk is especially useful in the summer when blood pressure does not fall. It's okay if it's a little salty. However, excess salt does more harm than good. 2-3 glasses a day is enough. We meet both our calcium needs and liquid needs.

For all these reasons, the daily fluid requirement must be completed. Let us not forget that water is health…



DO NOT WAIT FOR THIRST TO DRINK WATER

Experts that the reduction in the amount of water in the body threatens health, water should not wait to drink, he said.

Experts, the reduction in the amount of water in the body (dehydration) affects the concentration capacity of a person, reduces energy and normal health of the organs by preventing the functioning of the drews attention to the attention. In order to sustain vital activities, experts noted that the water lost from the body must be replaced during the day and that the best method for this is to drink water.

Loss of water, other drinks, solid nutrients and nutrients in the body of water that consists of burning experts tried to put into place, "People, solid food they eat during the day, while obtaining 4 cups of water in the body during the combustion of nutrients in the body of about a glass of water occurs. Water and other beverages help to meet the remaining needs. In order to sustain the vital activities, the lost water must be put in place during the day.

Although the earliest sign of dehydration is dryness of the mouth and throat, many people do not realize these findings, experts, such a threat to stay under the threat of thirst, before waking up to drink enough water suggests. Experts share the following views on dehydration: "Another important finding is nausea and vomiting. Headache, constant feeling of warmth, dry lips and tongue, sparse or less urination, darkening of urine color, dry skin, pain in the joints and muscles, Other health problems if the body's water needs are not met are inadequate calorie formation, persistent digestive system problems, fatigue, feeling of dizziness and muscle cramps.

ALWAYS FOR WATER ANYWHERE

Maintaining the balance of water in the body, which makes up more than half of our weight, is of great importance for our health. Experts, the best choice to replace the lost water is drinking water, the specified size of water should be drunk during the day, he said. In addition, experts, a meal with a bowl of soup to start and at least one glass of water should be drunk during the meal. Another point that should be considered is the loss of water in the body during physical activity, hence the need for water to increase the experts, "Therefore, to start the physical activity by drinking water and maintaining the activity of water, water balance in the body is important in terms of deterioration. The water loss of the body must be kept with the person in the car, on the train, on the airplane, in short, on all journeys. It is advisable to drink water or hot water flavored with lemon in order to quickly recover the body's lost water during the journey.


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Why Does a Bodybuilder Need More Water?

Very simple. Water is the source of life The… human body ¾ is water. It is needed even in the smallest metabolic events. If you have an intensive training program, the simplest thing you can do for your body; Drink more WATER…
1. You don't drink enough

Soda or coffee never replaces water because many substances, such as caffeine, cause more water to be removed from the body.
2. Provides the elimination of toxins from the body

Water allows toxins and other metabolic wastes to be discharged from the body. If you are taking a high amount of protein, there is a high amount of nitrogen in the body. If you eat too much food to gain weight; your kidneys need more water to perform their tasks.
3. Lets you burn fat

If you don't drink enough water, your kidneys cannot work properly. If your kidneys do not work enough, the kidney will have to do some of the tasks of the liver. The less the liver does its own work, the less fat means to burn. Drinking water can also prevent you from feeling hunger.
4. Gives health to your skin

Drinking water makes your cells healthier, in other words, your skin is softer and smoother and of better quality.
5. Water protects internal organs

If you eat over 4000 kcal per day, you should drink more water to keep your internal organs healthy and regular.
6. If you consume a lot of salt

If you consume a lot of salt, this can be a problem for you. High values ​​of sodium input can disrupt the body's water balance. Reduce salt intake or for more water.
7. Water makes the supplements more useful

The supplements (eg creatine) cause water retention in muscle cells and you need lots of water to function for many products. If you have an intensive training program, you need essential vitamins, and many vitamins need water to work in the body.


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The Importance of Water Before World Water Day

Expecting to be thirsty for drinking water, water and tea needs to meet with coffee and tea are among the major health mistakes.
Many people forget to drink water in the hustle and bustle of daily life and the high tempo of business life. However, waiting to be thirsty to drink water, and the need to drink water with tea and coffee are among the important health mistakes by experts. Inadequate fluid intake during the day can cause many discomforts in the body. Memorial Ankara Hospital Department of Internal Medicine. Dr. Serpil Kılınç gave information about the importance of water for human health before Mart 22 March World Water Day ”.

Drink enough water to stay healthy

All living things need water to maintain their life functions. 60-70% of our body is water. It has important tasks in balancing body temperature, cleaning toxins, moisturizing the skin, digestion and circulatory system of internal organs, especially kidneys, dissolving vitamins and minerals, and regular functioning of metabolism. When water is consumed sufficiently, it makes the skin smoother, softer, brighter and more supple. It is involved in saliva and stomach secretion and takes part in the digestion of nutrients. Water increases milk production in lactating women. Water is required for the immune system to function. This feature helps in staying fit and vigorous. Provides lubricity of joints. It helps to protect against various diseases such as kidney stones, urinary tract infections and constipation. As water consumption decreases, the amount of fat stored in the body begins to increase and weight gain occurs.

An average of 1, 5-2, 5 liters of water should be consumed per day.

Although it is known that water forms the basis of life, many people are still unaware of the basic role played by water in almost every organ and functioning of the human body. When total body water is lacking, the body automatically indicates the lack of water and indicates the need to consume water. When the body water is low and the loss cannot be compensated, hid dehydration ”or“ fluid loss gelir occurs. Diarrhea, urine, sweating, such as excessive fluid losses and occurs in cases where the need for this fluid loss can not be met. When there is water loss, a warning is sent to the thirst center in the brain. Generally, when thirst occurs, it is important that everyone receives the appropriate amount of water according to their needs instead of drinking water.
The serious lack of water can go into a coma.

When water is consumed less; Complications such as decrease in skin elasticity, headache, dizziness, nausea, low blood pressure may be seen. Despite these findings, fatal consequences may occur if the required water is not taken.

Do not say “I am consuming a lot of tea and coffee, so I cannot be thirsty”

Two-thirds of the body's main substance, water, is taken through drinking, and the rest is taken by food. However, the consumption of tea, coffee and other beverages is not sufficient to meet the body's water needs. These drinks increase the excretion of fluid from the body due to its diuretic properties and do not contain the beneficial minerals in the water.
Excess water consumption can cause water poisoning

Excessive water consumption is also harmful for the body. Consuming excess water can cause fluid electrolyte imbalance. In particular, the amount of water that should be taken daily by asking the doctors of heart and kidney patients should be adjusted.

To increase water consumption;

1- Every morning when you get up for 1 glass of water.
2- Always keep your table clean and preferably in a glass bottle of water.
3- Tiny papers that remind you to drink water during the day will help you at home, at school and at work.
4- Make sure to drink a glass of water every night before going to bed.
5- It is very useful to have a small bottle of water in your bag in case of an emergency.


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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.


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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.

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Less water makes you sick

Many people forget to drink water in the hustle and bustle of daily life and the high tempo of business life. However, waiting for thirst to drink water, water and tea needs to meet with experts are among the major health mistakes. Inadequate fluid intake during the day can cause many discomforts in the body.

Upset. Dr. Serpil Kilinc, '' 22 March World Water Day '' before the information about the importance of water for human health.
Drink enough water to stay healthy

All living things need water to maintain their life functions. 60-70% of our body is water. It has important tasks in balancing body temperature, cleaning toxins, moisturizing the skin, digestion and circulatory system of internal organs, especially kidneys, dissolving vitamins and minerals, and regular functioning of metabolism. When water is consumed sufficiently, it makes the skin smoother, softer, brighter and more supple. It is involved in saliva and stomach secretion and takes part in the digestion of nutrients. Water increases milk production in lactating women. Water is required for the immune system to function. With this feature it helps in staying fit and vigorous. Provides lubricity of joints. It helps to protect against various diseases such as kidney stones, urinary tract infections and constipation. As water consumption decreases, the amount of fat stored in the body begins to increase and weight gain occurs.

An average of 1, 5-2, 5 liters of water should be consumed per day.

Although it is known that water forms the basis of life, many people are still unaware of the basic role played by water in almost every organ and functioning of the human body. When total body water is lacking, the body automatically indicates the lack of water and indicates the need to consume water. When the body water is low and the loss cannot be compensated, dehydration occurs. Diarrhea, urine, sweating, such as excessive fluid losses and occurs in cases where the need for this fluid loss can not be met. When there is water loss, a warning is sent to the thirst center in the brain. Generally, when thirst occurs, it is important that everyone receives the appropriate amount of water according to their needs instead of drinking water.

The serious lack of water can go into a coma.

When water is consumed less; Complications such as decrease in skin elasticity, headache, dizziness, nausea, low blood pressure may be seen. Despite these findings, fatal consequences may occur if the required water is not taken.

Don't say '' I'm consuming a lot of tea and coffee, so I'm not thirsty ''

Two-thirds of the body's main substance, water, is taken through drinking, and the rest is taken by food. However, the consumption of tea, coffee and other beverages is not sufficient to meet the body's water needs. These drinks increase the excretion of fluid from the body due to its diuretic properties and do not contain the beneficial minerals in the water.

Excess water consumption can cause water poisoning

Excessive water consumption is also harmful for the body. Consuming excess water can cause fluid electrolyte imbalance. In particular, the amount of water that should be taken daily by asking the doctors of heart and kidney patients should be adjusted.

To increase water consumption;

1- Every morning when you get up for 1 glass of water.

2- Always keep your table clean and preferably in a glass bottle of water.

3- Tiny papers that remind you to drink water during the day will help you at home, at school and at work.

4- Make sure to drink a glass of water every night before going to bed.

5- It is very useful to have a small bottle of water in your bag in case of an emergency.


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Benefits of Drinking Sufficient Water

Although most of us sometimes forget to drink a glass of water during the day, the place and importance of water in our lives is extremely great.

Why is it important to drink enough water?

In order to function properly, our cells and organs require sufficient water. The body needs water at points such as lubricity of joints, protection of spinal cord and other sensitive tissues, and regulation of body temperature. Although needed water; Although water is supplied from foods with high water content, such as vegetables and fruits, the majority of the water we drink is required. The water taken during the day is lost and refreshed by sweating, urinating and even breathing. Renewed and absorbed water plays a key role in performing the functions of the body.
How much water should we drink in a day?

The recommended amount of water for one day varies from person to person, how active or how much sweating they are. But there is a general consensus about the amount needed for health. According to the findings of the Institute of Medicine, 13 glasses (3 liters) of water are required for a man and 9 glasses (2.2 liters) of water for a woman.
So, what are the benefits of drinking water?

Ensures the body's fluid balance: a large part of our body is made up of water and drink enough water; to transfer the nutrients received, to provide heat balance, to help digestion of nutrients in many areas such as taking the role of the fluid balance of our body provides.

Helps in weight control: Many studies show a strong link between the amount of water consumed and weight loss. Because drinking water increases the sense of saturation and accelerates metabolism. Therefore, accelerating metabolism burns more calories.

Makes skin cleaner and healthier: Some toxins in the body cause blackheads and pimples. Drinking water eliminates these toxins and reduces the formation of acne.

Helps the kidneys to function: The kidneys drain the blood daily and dispose of waste as urine. It also requires sufficient liquid to perform this process.

Helps prevent headache: In some individuals, loss of water can cause headaches and migraines. According to research, drinking water in these individuals helps prevent headaches.

It helps the muscles to collect energy: When the muscles cannot collect enough water, they become tired. Hence, you need to provide enough water to the body to provide extra energy.

A few small tips to get enough water;

• To consume liquids such as water, buttermilk, mineral water next to each meal.
• Consume more fruits and vegetables
• Always keep a bottle of water in the bag, in the car, on the desk


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Does tea and coffee replace water?

2-2.5 liters of water should be consumed daily for the body to receive sufficient amount of fluid, Berna Ertuğ said, "Without losing the body resistance, the feeling of thirst should be consumed without water.

Dietitian Berna Ertuğ, cucumbers, melons, tomatoes, strawberries, yogurt, watermelon, pepper, zucchini, lettuce and lemon are the nutrients that satisfy the body's water needs, he said.

Dietician Berna Ertuğ from the Department of Nutrition and Diet at Memorial Antalya Hospital gave information about the nutrients that eliminate the need for fluid and thirst.

"Thirst disrupts body balance"

Stating that the protection of water in the human body is vital, Ertuğ said, "Even when there is a 2 percent reduction in water in the body, changes in acid balance occur. A 7 percent change can lead to fatigue and weakness, or even hallucinations in the human body. In some cases, the body needs more fluids, hot weather, movement, consumption of excess protein and salty foods, sweating, and urination cause the body's need for water to increase. water is lost through the intestine, such as the respiratory tract and diarrhea, while the total amount of water lost during the day reaches 2.5 liters, and many people consciously and unconsciously dehydrate the body. cue you to protect the body's water balance is necessary in order to complete their functions, "he said.

"Tea and coffee do not replace water"

2-2.5 liters of water should be consumed daily for the body to get enough amount of fluid, Berna Ertuğ said, "Without losing the body resistance, the feeling of thirst should be consumed without water. Especially in summer, consuming large amounts of acidic beverages, the amount of tea and coffee to be more frequent, It may cause urine and fluid loss.Therefore, healthy drinks such as freshly squeezed fruit juices, homemade lemonade, buttermilk and mineral water should be preferred besides water.It should be paid attention to water consumption while exercising in summer. 1.5 cups, and 10-15 minutes during exercise, half a glass of water should be drunk.

Thirst-removing nutrients

In the summer months to eliminate thirst recommended to eat 10 nutrients Ertug, "Cucumber, contains 95 percent water content. Therefore, it is a very useful vegetable in terms of replacing the liquid lost in summer heat. In addition, A and C vitamins are rich in content. With its 90% water content, it is a good source of potassium and vitamin C. It regulates blood pressure, relieves constipation and keeps satiety.Tomato, thanks to lycopene in its content, strengthens the immune system and prevents circulation to slow down. In addition, the amount of lycopene in tomato increases more when cooked and shredded.Therefore, consumption of tomato juice in summer is quite beneficial for body health.Strawberry, which is very rich in vitamin C It prevents cardiovascular diseases and helps to fight infections. Keeps it full for a long time thanks to its fiber structure Yogurt has 80 percent water. It is also an intestinal regulator with beneficial bacteria. It has a refreshing property and is very useful for bones, teeth, muscles and nerve conductions. Watermelon has a water content of 92 percent. It is also a very rich fruit in terms of beta-carotene, lycopene and vitamin C. Contains B vitamins to help maintain energy during the day. It accelerates blood circulation and prevents the increase of cholesterol levels by keeping harmful substances away from your veins. However, it should be remembered that watermelon, which is consumed most during the summer months and gives coolness, contains a high amount of sugar. Pepper contains plenty of vitamins A and C. Again, the amount of water in the content is more than 90 percent. With the vitamins it contains, it ensures the healthy functioning of the cells. Zucchini stands out with its rich water content. It is one of the vegetables that contain more than 90 percent water in its structure. Therefore, instead of consuming heavy food in the summer heat, many meal options can be prepared with pumpkin. Lettuce has an average of 95 percent water. In this respect, consuming lettuce in the summer significantly prevents the body's loss of water. Lettuce, which is also very rich in vitamin C, contains more water. Lemon, which contains more than 90 percent water in the lemon, can be consumed in the form of sugar-free lemonade in the summer.


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WHY IS WATER SO IMPORTANT?

You know that water is the most important element for human life after oxygen. While you can survive for weeks without eating, you must know that we can only cope with thirst for a few days.

Passing Without Looking
EVERYTHING ABOUT EARLY MENOPAUSE
RESCUE FROM STRESS WITH THIS FOOD, UPGRADE ENERGY!

Have you ever thought about why?

We have an organism based on water molecules. 92 percent of the blood, 22 percent of the bones, 75 percent of the brain and muscles are water. In order to remove toxins and maintain the heat balance of the body, we lose 2.5 liters of water per day, 1.5 liters in urine, 500 ml through the skin and 300 ml through the respiratory and intestinal tract.

Although water is among the indispensables of life, the main problem is the inability to develop a culture of drinking water. It should not be forgotten that no liquid beverage can completely replace the water. While beverages such as tea, coffee, juice, herbal and fruit tea are indispensable treats of working life, some have a diuretic effect. It is necessary to drink water as water, since it will not meet the body's need for liquid and will even increase fluid excretion.
Miraculous Effects of Water

ACTIVE AMOUNT: Drinking plenty of water, accelerates metabolism. Drinking water, especially 15-30 minutes before meals, has a great contribution to accelerating metabolism.

FAT FAT: Supports kidney function and allows the liver to complete the task of fat destruction. The liver converts stored fats into energy that the body can use. The kidneys cannot function well if there is not enough water. In this case, the liver takes over their duties and begins to burn less fat.

SLIMMING: Drinking plenty of water increases the secretion of saliva and stomach and plays a role in digestion. It helps you stay full with the feeling of bloating in the stomach, regulates digestion and prevents constipation. It plays a role in all digestive steps and accelerates weight loss.

YOUNG AMOUNT: Provides self-renewal of cells, delays aging.

PROTECTS THE HEART: Provides fluidity of blood and reduces the load on the heart and vessels.

Good posture disorder: drinking plenty of water, even against the hernia is thought to have a great contribution.

SMOOTHES SKIN: Helps skin stay full, smooth and youthful. Prevents skin dryness

NO PROBLEMS OF CONSTITUTION: When enough water is consumed, the intestines work normally. Water provides softening of feces and prevents constipation.

It stops edema and fatigue: The best way to prevent edema in the body, especially in the hands, feet and legs, is to drink plenty of water. Various medications and herbal products used to remove edema are temporary methods.

Prevents sagging after weight loss: Prevents sagging on the body after losing weight and maintains the elasticity of the skin.

PROTECTS HEALTHY WEIGHT: Drinking enough water prevents excessive nutrient intake and helps to maintain weight.
Golden Rule: Drink Water

The proportion of body water in adults is 60 percent. The water rate of the athletes should be five percent higher than the standard persons. It is very important to drink enough water (at least 500 ml) to replace the water lost during exercise and restore balance in the body. However, drinking too much water may cause toxic poisoning in the body. Therefore, if you do not do sports, on average, stay limited to three liters of water per day. Remember, you take liquids from other foods you eat during the day.

Thirst is felt. Physical performance is reduced. Fatigue increases, concentration decreases. Dizziness, feeling of fatigue increases even more. Muscle spasm, cramps, excessive fatigue and decreased renal function occurs.


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How should we decide how much water to drink per day?

We hear a lot of claims that drinking a few liters of water per day is good for health, increases energy, beautifies the skin, facilitates weight loss, and even prevents cancer.

In recent years, water consumption has increased in the UK and the USA. People are advised to carry water with them and drink 8 glasses of water during the day.

However, there is no scientific data to confirm this amount. So, what's the source of this information? A misinterpretation of a recommendation probably dating back many years.

In a 1945 statement by a government agency on food research in the United States, people were advised to consume equal amounts of fluids per day.

Accordingly, for example, women who need to take 2,000 calories per day should consume 2 liters, men who should consume 2,500 calories should drink 2.5 liters of water. In addition, water and other beverages included in fruits and vegetables were included in this amount.

Trust a sense of thirst

Water, which constitutes two thirds of our body weight, is important in terms of transport of nutrients and waste materials, regulation of body temperature, lubricity and buffer function in joints and many chemical reactions in the body.

Through sweating, urination and breathing, our bodies constantly lose water. It is necessary to take sufficient fluid to prevent excessive fluid loss and maintain fluid balance.

When we lose 1-2 percent of the body's water, symptoms of excessive fluid loss begin to show up, and these symptoms become severe until fluid is re-taken, and in rare cases may go to death.

Some people argue that when we begin to feel thirst, excessive water loss has begun, but experts say that when we eliminate the feeling of thirst, we don't need to take more of the water we drink.

In other words, human fluid intake control is one of the most advanced features developed through evolution. When water loss begins in a healthy body, the brain immediately activates the feeling of thirst, allowing water to be drunk. It also secretes a hormone and sends a message to the kidneys, allowing the urine to condense and maintain water in the body.

In short, when we listen to our bodies, we know when to drink water.

On the other hand, even though water is the healthiest option because it does not contain calories, tea, coffee, and even alcoholic beverages serve to meet the need for water (although caffeine has a mild diuretic effect).

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Claims about water

Although the body does not feel thirsty, there is not much evidence that drinking water has other benefits than preventing excessive fluid loss.

However, there are some studies suggesting that preventing fluid loss at an early stage strengthens some brain functions such as problem solving.

Professor Barbara Rolls, UCL University in London, claims that more weight can be lost through drinking.

"The belief in losing weight by filling the stomach with water before eating does not have much ground; water is already draining from the stomach rapidly. But if the food you eat contains more water, such as soup, it will remain in the stomach for longer."

Another claim is that water improves the skin… However, it is known that there is no reliable research to prove this.

Is excess water harmful?

There is no harm in drinking 8 glasses of water a day. However, the belief that the body needs to drink more water than it signals can sometimes lead to dangerous situations.

Severe problems can occur when excessive water consumption reduces the level of sodium in the blood. This causes swelling due to excessive water transport to the brain and lungs to maintain sodium levels.

It is known that at least 15 athletes have lost their lives in sports competitions over the last 10 years. It is stated that consuming more water than our own thirst mechanism can cause.

How much water?

Experts say that a person can lose up to two liters of water per sweat in the hottest desert environment.

For this reason, it is stated that the suggestions that we always carry half a liter of water with us in case of excessive water loss during our short trips in cities are not meaningful.

The National Health Service in the UK recommends daily water consumption of 6-8 glasses. This includes skimmed milk, sugar-free drinks, tea and coffee.

However, the risk of dehydration is higher in the elderly since the thirst mechanism loses its sensitivity after 60 years of age. Therefore, fluid consumption should be observed more carefully in the elderly.

In addition, it should be noted that the amount of water to be consumed per day varies according to the age, sex, weight, environment and physical activity level of the person. The rule of 8 glasses of water per day is therefore a simplified statement.


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Daily Water Requirement Calculator

Enter the weight in kilograms of the person you want to calculate the daily water requirement in the calculation tool below, select the gender and activity type during the day and press the calculate button.

Daily Water Need Calculation Tool
* Required fields.

1. * Weight:.......... kg (Ex. 69)
2. * Gender:
Woman
Male
3. * Activity Format:

What is that?

It is a colorless, odorless and tasteless substance consisting of two hydrogen and one oxygen atom, which is a liquid at natural temperature.
What percentage of the human body consists of water?

The weight of the human body is approximately 60% for men and 55% for women.
What are the benefits of water?

Drinking enough water brings some benefits for the body. When taken in sufficient amounts, the symptoms of fatigue are reduced, mood improves, headaches and migraines are treated, good for digestion and constipation, helps to lose weight, removes harmful toxins from the body, regulates body temperature, makes the skin look young and alive, good smell of the mouth and reduces the effects of alcohol.
What are the times when drinking water is beneficial?

After waking up every morning, drinking 2 glasses of water will activate your internal organs and prepare you for the day. Drinking 1 cup approximately 30 minutes before each meal activates your digestive system and allows you to lose weight by consuming less calories in meals. Drinking 1 cup before entering the bathroom will help lower your blood pressure. Drinking 1 glass of water before going to sleep reduces the risk of heart attack and stroke.
How many liters of water to drink per day?

If you're wondering how much water I should drink, the daily need varies according to criteria such as lifestyle, climate, weight and gender of the geography. For example, a pregnant or breastfeeding woman needs more water than other women. However, in order to obtain an approximate result, it is sufficient to know the person's gender, daily activity type and weight. In the light of these data, approximate daily needs of a person can be calculated by using special formulas.




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Why we drink less water: Inadequate water intake damages the body

Water is the main component of your vital organs such as your brain, liver and heart. It is a vital fluid for the gaps between your bones and even your cells. Therefore, not drinking enough water can cause a variety of damage from your skin to the basic organs of the body.

Remember that about 60 percent of our bodies are made up of water and that organs may need water. The body loses water through sweating, urine, and even breathing. In order for the vital activities to continue, the lost water must be replaced. Everyone's water needs vary according to weight and mobility. The amount of drinking water per kilo should be 30-40 ml. Failure to meet the daily enough water needs causes many problems from the kidneys to the skin. No water can have fatal consequences. Acıbadem Bakırköy Hospital Nutrition and

Diet Expert Ayça Güleryüz, warned how important it is to drink water.
Balances blood pressure

90 percent of the blood is water. Drinking water directly affects blood volume and blood pressure. In case of insufficient water, blood pressure balance cannot be adjusted and may cause an increase in blood pressure.
Three-quarters of the brain is water

75 percent of the brain consists of water. Mild levels of thirst can cause deterioration in mood and cognitive functions. While the concentration decreases as a result of thirst, the performance of cognitive function such as short-term memory decreases significantly. As hand-eye motor coordination can be impaired, it is difficult to perform delicate or detailed work and security weakness may occur.
Water against asthma attacks

When water consumption is reduced, the airways are restricted by the body to minimize water loss, potentially causing asthma and allergies to worsen. Adequate water consumption is important for the removal of microbes in our body in a short time. Water consumption is crucial, especially in cases of high fever and diarrhea.
Cramps can be seen

Sweating is an important cooling mechanism for the body. Helps cool skin On the other hand, as we sweat, we lose salt and some minerals. If sweat losses are not compensated by fluid intake, regulation of body temperature cannot be achieved, and blood pressure to muscles can be reduced and muscle cramps and muscle contractions can be observed.
Grimacing

The intestines also need water to function properly. If you consume less water, digestive problems and constipation can become a problem. Insufficient water consumption can cause heartburn. Thirst can create an extremely acidic stomach that can promote the development of ulcers.
Kidney stone paving the ground

The kidneys need water for filtration of waste from the bloodstream and for urinary excretion. The kidneys dilute and dispose of harmful wastes (urea, creatinine, uric acid) that occur every day in our body. People who take less fluid than their daily needs can easily develop urinary tract inflammation and stones because urine flow will slow down. Insufficient water consumption can lead to renal failure in the long term.
For flexible skin

About 30 percent of our skin is water. Water is necessary to maintain skin moisture and give the skin cells the necessary nutrients. It renews the skin texture and increases its elasticity. This helps to delay the appearance of aging, such as wrinkles and fine lines. When less water is consumed, skin disorders and wrinkles are encountered earlier.
Important even for your joints

The cartilage in the joints and discs of the spine contains about 80 percent water. When drinking water is sufficient, cartilages work better and the well-lubricated spine can move more easily. Friction on the smoother spine is less affected. When thirst increases, it can cause degeneration and damage, causing severe pain.
Extends the duration of migraine attacks

Thirst can also cause headaches. Some observational studies say that drinking insufficient water can prolong migraine durations. We attribute the cause of the headache during the day to stress, fatigue, insomnia or illness. However, if you often suffer from headaches during the day and the unrelenting headaches turn into migraine, the main reason for this is that you do not drink water.


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In winter to immersed in water

Most people think that they should drink plenty of water in summer and in winter they don't need it much. Contrary to popular belief, the body doesn't make any difference in summer and winter, it needs water at the same rate in every season. Drinking water relaxes and moisturizes the cold-drying skin; it also helps to control weight, which can become more difficult in winter. Anadolu Health Center Nutrition and Diet Specialist Ece Köprülü told about the requirements of drinking water in winter.

When was the last time you drank blood? The answer to this question is different for everyone, of course, but when you say k drinking water to blood birçok, the image that comes to the mind of many people probably belongs to the summer months. It is a fact that water consumption increases because the body sweats more in summer compared to all other seasons. What if we tell you that in the summer or in the winter it makes no difference to the body and that it needs water at the same rate in all seasons?

Before coming to the necessity of consuming water in winter, let's look at the importance of water for the body. Water is essential for all functions of the body. Even though its consumption seems to be ordinary, drinking water is vital for our lives and health. Considering that 60 percent of the body is water, water is really an essential drink that should be consumed; All systems of the body are connected to water. First of all, it is the only liquid that enables the digestion, absorption and transport of nutrients to the cells. Therefore, it is effective in the operation of the digestive and excretory system in general. However, since it provides a moist environment to the ears, nose and throat, the water consumed regularly every day helps strengthen the immune system and thus protects against diseases. It has a preventive effect especially in upper respiratory infections, influenza infections and urinary tract infections. Some kind of natural medicine for water. When sufficient water is not consumed, especially liver and kidney functions may be impaired; which in the long run makes us have to deal with serious illnesses.

However, especially during the transition periods of the season, the body becomes more tired and immunity weakens more easily. In order to prevent this and keep your daily energy high, you must consume water.

Consume as much water in summer as in winter

What is possible not to drink water in a scorching summer, especially in hot summers? Even those who say, içmek I never think of drinking water koş run into water in such periods. In winter, when we do not sweat much, drinking water often does not occur to us. However, for the body, it doesn't make any difference in summer or winter, it needs water at the same rate. So, how to adjust the amount of water consumption? On a normal day, if we move too much or not, the person needs to consume at least 8-10 glasses of water. This ratio actually varies from person to person; for example, a 30-year-old, 160 cm tall woman weighing 50 kilograms should consume 8 glasses of water per day; A 40-year-old man, 190 cm tall and weighing 90 kilograms is recommended to consume 12 glasses of water per day. On average, consuming 2-3 liters of water per day is essential for the overall health of individuals. However, it should be remembered that consuming more than 5 liters of water per day and not urinating at the appropriate rate can have extremely dangerous consequences.

For even more radiant skin in winter…

Dryness is a major problem for many skin types. Especially in the winter months ... Many skin experts, the first place in skin care is to moisturize. In winter, with the cooling of the air indoors, the air conditioner or other heaters become hotter, so there are many changes in body temperature. When it suddenly enters the heat from cold air, the skin loses its moisture and begins to dry and even crack as a result of excessive drying. Therefore, maintaining water consumption in winter as well as in summer is a point that those who take care of their skin should not forget. Either we should take water in the place we go, or we should carry a bottle of water with us.

The fact that the moisture balance of the skin deteriorates and wrinkles more quickly in people who do not drink enough water is proven by various experiments. So drinking water is indispensable for the beauty of the skin. As we get older and come across with external factors, the skin becomes worn out over time, losing its elasticity and examining it; this is a very normal process. However, before protecting the skin with cosmetic materials, it is necessary to give importance to water consumption in order to make it healthier. An unhealthy-looking skin is a skin that has lost moisture and becomes dull. Such skin will certainly wrinkle faster and look older. Therefore, instead of relying on cosmetic materials alone and exposing our skin to tons of chemicals, it is a much healthier way to take care to regulate our daily water consumption first.

Does drinking water support weight control?

Water is a panacea. In addition to rejuvenating and rejuvenating the skin, it is also an important support in maintaining weight balance. Water is a calorie-free beverage that is effective in weight loss and preservation programs because it creates a feeling of saturation when drunk. As soon as you wake up in the morning, a glass of water on an empty stomach awakens the metabolism that sleeps during the night and activates the inactive intestines during the night to clean it. One or two glasses of water, which is drunk 30 minutes before meals, gives us a feeling of satiety, which helps us eat less. You may feel hungry when you do not drink water between meals; this is called “emotional hunger.. With this feeling, you can direct yourself to a snack. However, if you drink a large glass of water instead, you will know that your stomach is full and only your body is thirsty. This pure drink, which is also effective in the study of metabolism, makes the digestive system work. By doing this, it also helps the intestines to function regularly; thus preventing a possible constipation. Various toxic and acidic wastes are produced by oxidation in the body during digestion. In particular, these harmful wastes accumulated in the kidneys are thrown from the body thanks to water.

In addition, water plays a critical role in balancing body temperature. In winter, in cold weather the body narrows the diameter of the vessels to prevent heat loss. As a result, blood flow from deep tissues to the skin surface decreases; therefore the body gets more cold. If we do not drink enough water, we will slow down the blood circulation even further, thus drinking a small amount of water lowers the body temperature. In order to prevent heat loss, it is very important that we consume the amount of water required for our body.

Recommended for those who do not like to drink water…

People who don't like to consume water can make the water drink more enjoyable by putting fresh fruits and vegetables such as lemon, cinnamon, mint leaves, apple and grapefruit in the jug where the water is located. Since these are more remarkable in terms of their color, especially when taken into consideration, they will attract one's attention and encourage him to drink more water.

Can I have tea and coffee instead of water?

For some, with no liquid consumption, water consumption is equivalent. Many of us turn to drinks such as tea, coffee and cola when we are thirsty. However, drinks such as tea and coffee do not meet the body's water needs. However, they meet the daily fluid need. To explain this issue in a little more detail; water, a beverage containing natural minerals in itself. The calorie value is zero and the drink is closest to the body's pH (acid-base balance). If we consider that 60 percent of the body is water, we can say that all of its systems are connected to water. Therefore, more acidic beverages such as tea and coffee do not provide the same effect to the body. The amount of water a person should take daily is different from the amount of liquid. It is the amount of water taken from tea, coffee, soup, vegetables and salads. The amount of water is taken from pure drinking water. Especially when we consume soups with high content of coffee and tea or salt, the body meets the need for liquid and actually holds the existing water. Because we don't drink enough water while consuming them, there is not enough water in the body to remove salt or acidic waste. For this reason, the swelling of the body occurs more edema formation. For these reasons, beverages such as tea and coffee should never be replaced with water, and we should drink as much water as we consume.


35AXX
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Frequently Asked Questions About Water

How much water should we drink a day?

Water is lost from our body through digestion, sweating and breathing. As a basic principle we can say the following: The amount of water lost must be replaced.

We should take at least 1/36 of our body weight in approximately one day. For example, 72 kg. The water requirement of a person weighing at least 2 liters per day. Even if we assume that part of this need is taken through various foods, an adult should drink at least 1.5 liters of water per day. This amount is the minimum recommended for adults by nutritionists.
What is the importance of water in human life?

Water is vital in human life. Water is not only an object necessary for life but actually life itself. It is the place where the first life began, and the nature that surrounds us is a very valuable element that has no substitutes for the life of the mother and creatures. In the case of abundance, its value is incomprehensible, whereas in its absence, it is synonymous with death.

Indeed, 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 per day to be supplied with food.

Water has very important functions in the human body. The main ones are as follows:

a) Water is a biological solvent and, with its role as solvent, provides both the transport and dissolution of vitamins and minerals in the body,
b) Water plays a very important role in regulating body temperature,
c) Undertakes a basic task in moisturizing the skin, removing toxins and cleansing the body,
d) Facilitates the functioning of the kidneys,
e) Ensures the proper functioning of many organs as it is a lubricant.
The Role of Water in our Body - In summary;

75% of the brain water / moderate dehydration can cause headache and dizziness.
Water is necessary for breathing.
Regulates body temperature.
It carries nutrients and oxygen to all cells.
92% of the blood is water.
Moisturizes oxygen to breathe.
Their vital organs serve as choirs and pillows.
Helps convert food into energy.
Helps absorption of nutrients.
Removes waste.
22% of the bones are water.
75% of the muscles are water.
It relaxes the joints, the pillows.

Effects of water on human body

To meet the body's daily loss of water, experts say that a normal person should drink 6-8 glasses of water per day. [2] It is stated that the results of water loss as a percentage of body weight may be:

1%: feeling of thirst, deterioration of heat scheme, decreased performance
2%: heat increase, increased thirst sensation
3%: thoroughly deterioration of body heat order, feeling of excessive thirst,
4%: 20-30% decrease in physical performance
5%: headache, fatigue
6%: weakness, tremor
7%: fainting if physical activity persists
10%: loss of consciousness
11%: possible death


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How much water does your body need?

'8-10 glasses of water per day' sentence is engraved in your brain, although the fact that the need for water varies from person to person, and in fact, the cause of many health problems did you know that our body to leave without water?

Hospital Derindere Internal Medicine Specialist We talked with Ergün Kasapoğlu about the importance of water in our bodies…

55-75% of your body weight is water

Water accounts for about 83% of blood, 73% of muscles, 25% of body fat, and 22% of bones.
The first sign that you don't meet your fluid needs is thirst!
Thirst is one of the first warning signals you may be dehydrated; but it is not the only signal. Other early symptoms include fatigue, reddened skin, faster breathing, increased pulse rate, and difficulty exercising. Less common symptoms are weakness and dizziness. If you think you are dehydrated, sit in a cool place and meet your fluid needs by consuming slowly. Drinking fluids at a time can stimulate urination, causing your body to retain less water.

'For at least 8 glasses of water per day' Is it true? Is that wrong?

Although there is no evidence to support this, you should not ignore the need to drink water. Men should consume approximately 2.5-3 liters of water per day and women should consume 2-2.5 liters of water; however, this requirement also includes water from all food and beverages. Unless most people are exposed to heat for a long time or are not very active, the amount of fluid consumed daily is sufficient.

20% of your water needs from food

People receive about 20% of their water needs from food during the day. 84% of apples, 74% of bananas and 91% of broccoli are water. Even foods that you consider not to contain water contain about 30% water. For example, 30% of a simple bagel is 55% of ground beef.

Exercising in hot and humid weather increases your water requirement

Therefore, do not exercise outdoors when the weather is very hot and humid. If you need to exercise, take longer breaks, reduce your training intensity and wear suitable for your sport. Take a break from sports to drink water every 20 minutes on average.
Your body determines your water needs.

• Age: Children lose fluid more easily than adults. Therefore, they need plenty of fluids. Older people may need more fluids because they tend to lose their sense of thirst and because of health problems.
• Gender: Men need more fluids than women. Especially pregnant women should have more fluid consumption.
• Weight: Heavier people need more water.
• Health: People with diabetes, cystic fibrosis, and kidney disease have more fluid needs than other people.
• Environment: You need more fluids in extreme hot, cold or humid weather conditions and high altitudes.

Adults lose about 10 glasses of water a day.

Your body, which has lost water while performing functions such as breathing, sweating and urinating, compensates for this loss with food and drinks.
The color of your urine indicates your need for water.

An easy way to monitor your fluid loss level is to check the color of your urine. If your urine is dark, you are dehydrated. Consume enough fluid to keep your urine lighter. Other practical ways to monitor your fluid status include considering your body weight (losing weight when you lose water) and sweating (the more you sweat, the more water you lose).

You can also meet your water needs with sodium-containing beverages

Sodium is one of the electrolytes that your body loses during exercise, and your body needs it. That's why sports drinks are usually rich in sodium. Alcoholic beverages and snacks can also trigger thirst and help keep liquids. But too much salt can increase your blood pressure and in some people can worsen heart disease.

Fluid consumption does not only quench your thirst!

Every cell, tissue and organ in your body has water. Fluid consumption helps to transport nutrients, get rid of toxins, keep your temperature at the right level, lubricate joints, moisturize your skin and many other things.


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IMPORTANCE OF WATER IN SPORT, HOW MUCH WATER SHOULD WE CONSUME?

Most of us don't give enough attention to water. Usually we focus on calories and we don't fall on it because water has no calorie value. We all realize that water is vital to our lives. Does this change when it comes to sports? No. The importance of water in sports is great. When it comes to sports, water is the most important compound for our health and performance. As athletes, this is even more critical for us because we consume more resources.

Duties of Water

Water plays a role in cellular activities, removing toxin substances from the body, increasing oxygen to the blood, regulating body temperature, being used in digestion and fat metabolism.
To Burn Fat For Water

Water is also of great importance for burning fat. The kidneys need water to remove harmful substances from the body. If there is not enough water, the kidneys cannot perform this task properly, so the liver comes into play. Our liver is responsible for turning stored fat into energy that can be used for the brain and body. But because it helps the kidneys can not perform this task effectively. Therefore, paying attention to our water intake is also very important for us to burn fat .
How do we know that we drink enough water?

Water intake varies depending on the person, temperature, clothing and activity. In a study, it was found that there was a performance loss of up to 19% in water loss of 3% in anaerobic muscle strength. [1] So we have to replace the lost water. The easiest way we can use to understand that we drink enough water is to follow our urine color. A light yellow urine indicates that we have had enough water. If this color is dark yellow, it means that we should drink more water. At the same time, dry mouth, dizziness, feeling weak, heat stroke, muscle spasms are indications that we are dehydrated, and we should drink water before taking these precautions.
Suggestions for drinking enough water

Having a bottle of water with us during the day will make it easier for us to drink enough water. Since caffeinated drinks will cause water loss, we should not consume it to quench our thirst. We can keep a bottle of water with us and drink with small sips during the training. Isotonic sports drink (with similar content to salt and sugar concentration in the body) can be used in long, strenuous and fluid loss trainings, matches and competitions beyond 1 hour [2]. These beverages also contain 3% carbohydrate and sodium, thus helping to prevent mineral loss.
Isotonic beverage sample:

- 250 ml concentrated orange juice

- 750 ml of water

- 1 teaspoon of salt

Starting to drink water 2 hours before the training will prevent us from starting without training will reduce water loss.

During Ramadan:
While fasting during Ramadan, water has the same importance for us. Therefore, we should not reduce our daily water intake. We should consume 3-4 liters of water (depending on the person) from iftar to sahur, especially if we are doing intensive training.


32AXX
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