The importance and benefits of water for health! What should be the daily water consumption?
Water is a must for our bodies. There are 85% water in the brain, 80% in the blood and 70% in the muscles. The benefits of water do not stop counting. In addition to preventing kidney stone formation, it also reduces the risk of colon cancer by 45%. During the day, sweating, exhale, urine to lose about 10 glasses of water indicating that Dietician Dilara Ismailoglu, stresses the need to drink more than 8 glasses of water per day and the benefits of water as follows: Everyone needs to drink 8 glasses of water per day. Normally, we spend 2000 calories a day. For every 15 calories burned, we lose one tablespoon of water through the digestion and through the metabolism. This replaces an average of 8 glasses of water per day. That's how we get back the water we lost from our daily activities.
If you are doing body exercises or doing sports, you should drink more water every day. Other drinks do not replace water. Don't think that you can meet your water needs with tea and caffeinated drinks. These drinks are diuretic, they cause water loss in the body. When there is a need for excess water in a healthy body and this situation is not resolved, the amount of fluid in the blood is reduced, some hormones act and transmit the situation to the brain. When we do not quench our thirst, our tongue and throat dry, our tonsils are slightly swollen. The rate of salt in our body increases and the antidiuretic hormone is secreted. This hormone, controlled by the kidneys, tries to keep water in the body.
The importance and benefits of water for health! What should be the daily water consumption?
Category: Nutrition and Diet , Healthy Living Print
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benefits and importance of water Water is a must for our bodies. There are 85% water in the brain, 80% in the blood and 70% in the muscles. The benefits of water do not stop counting. In addition to preventing kidney stone formation, it also reduces the risk of colon cancer by 45%. During the day, sweating, exhale, urine to lose about 10 glasses of water indicating that Dietician Dilara Ismailoglu, stresses the need to drink more than 8 glasses of water per day and the benefits of water as follows: Everyone needs to drink 8 glasses of water per day. Normally, we spend 2000 calories a day. For every 15 calories burned, we lose one tablespoon of water through the digestion and through the metabolism. This replaces an average of 8 glasses of water per day. That's how we get back the water we lost from our daily activities.
If you are doing body exercises or doing sports, you should drink more water every day. Other drinks do not replace water. Don't think that you can meet your water needs with tea and caffeinated drinks. These drinks are diuretic, they cause water loss in the body. When there is a need for excess water in a healthy body and this situation is not resolved, the amount of fluid in the blood is reduced, some hormones act and transmit the situation to the brain. When we do not quench our thirst, our tongue and throat dry, our tonsils are slightly swollen. The rate of salt in our body increases and the antidiuretic hormone is secreted. This hormone, controlled by the kidneys, tries to keep water in the body.
Benefits of water
Beautifies the skin
Adjusts body temperature
Provides the removal of harmful substances accumulated in the body
Carries nutrients and oxygen to cells
Supports joints
Prevents constipation
Reduces the burden of kidney and liver by removing some toxins
Helps dissolve vitamins, minerals and other nutrients
Duties and benefits of water in the body:
It dissolves, digests and absorbs the food we eat.
Adjusts body temperature. It affects the body's cooling by providing sweating and evaporation in the body, especially in hot weather.
It allows the disposal of waste materials from the body.
It carries the substances needed by the cells to the cell.
It helps to dissolve the solids needed for the cells to function.
Provides blood circulation.
It protects the brain, spinal cord and similar organs from external factors.
It has the task of transporting nutrients and hormones to the places it needs in the body.
Adjusts the body's heat balance.
Drinking enough water ensures that the metabolism in the body works regularly.
It helps to reduce the feeling of hunger.
It plays a role in the removal of waste materials from the body due to the energy deficit created during slimming and the burning of fats.
Leaves skin healthy & supple
Benefits of water: Prevent stress acne with water
Although water protects the skin from acne, drinking water generally does not provide relief from chronic acne. Acne is a problem with genetics and hormones. It occurs as a result of the closing of the pores. However, water can prevent the formation of acne caused by stress, hormone balance in the body allows to return to normal. Stress hormone production is accelerated if your body is markedly dehydrated at a time when you have skin problems due to hormone imbalance. This is harmful for acne.
Drinking plenty of water also moisturizes dry skin. Under normal conditions, drinking water does not moisten the skin. For the skin to benefit directly from water, it is necessary to apply moisturizer after the bath when the skin is wet. When the body is completely dehydrated, the skin dries and begins to crack. The dehydration of the body can also make the existing purple rings become more pronounced. When the cells in the lower part of the skin become dehydrated, the eyes appear to have escaped into the pit.
Benefits of water: 30 minutes before meals for water
Start the day with 1 glass of water every day. Put a pitcher of water where you can see that reminds you to consume water. Always have a bottle of water with you in your car. Especially in winter, water consumption is very low. To increase the antioxidant content of water, you can ensure that it is particularly protective against the flu. For this, you can add lemon, ginger and fresh mint. Thus, those who do not like the taste of water can be easier to drink. Do not wait for thirst to drink water. 3.7 lt for men, 2.7 lt for women should be liquid intake. Water taken 30 or 15 minutes before meals has accelerated metabolism and creates a volume in the stomach to prevent excess nutrient intake in the name of benefits can not be ignored.
Benefits of water: Don't wait to thirst to drink water
A healthy person loses about 2.5 liters of fluid, 1.5 liters through urine, close to 1 liter through breathing, sweating and joint movements. Nearly 20% of the lost liquid is covered by what we eat throughout the day. The water content of some fruits and vegetables such as watermelon and tomato is close to 90%. After the food for the remaining 2 liters of water we have lost when we replace the liquid. In this case, we do not experience intense thirst, and the color of our urine becomes clear and light yellow.
Thirst, dark urine; It is an indication that your water consumption is insufficient and that your body is starting to dehydrate, that is, there is not the amount of water needed to function properly. Therefore, water should be drunk before the feeling of thirst. Especially as you get older, the body's capacity to sense dehydration decreases and sends less stimulation to the brain so that the desire to thirst occurs too late. Elderly people should pay attention to water consumption for this reason.
Benefits of water: Constipation
Water is the best remedy for constipation. During the lack of water, the body draws water from its internal tissues, causing the stool to harden, thereby causing constipation. If enough water is consumed, bowel function is normal and constipation is prevented. Fatigue, attention difficulties and memory disorders may also occur in those who drink less water. Even a small decrease of 2% in body fluid causes slight fatigue, slight deterioration in near memory, difficulty concentrating and focusing on the task. As with everything else, drinking too much water can be harmful.
In case of excessive water consumption, an intense loss of electrolyte occurs in the body. This causes serious health problems by disturbing the balance of intracellular and extracellular fluids. In case of excessive sweating, drinking water is not enough to complete the minerals lost, especially sodium. Losing excess sodium causes life-threatening hyponatremia. In addition, drinking too much water during meals can dilute stomach acid and cause digestive problems.
Excessive water consumption is also dangerous
Too much thirst may be a sign of some discomfort. These include diabetes and absorption problems of the large intestine. In the presence of these conditions, a physician should be consulted. People with heart disease, high blood pressure disease and edema should not exaggerate the amount of water they drink. Fluids above the daily intake can be life-threatening. If the water is healthy, drinking water can have harmful effects. Drinking too much water will lead to excessive water discharge, leading to loss of more minerals from the body and thus to electrolyte imbalance.
When excessive water is drunk, the blood is irrigated and increases in volume, which places an extra burden on the circulatory system, vessels and especially the heart. Kidneys trying to relieve the circulatory system by throwing excess water are also tired because they have to work excessively. The concentration of minerals inside and outside the cells also varies. In order to achieve sodium balance, fluid transfer from the blood to the cells begins, causing the cells to swell and make edema. If this swelling occurs in the brain, a series of discomforts leading to headache, hypertension, cerebral hemorrhage and death due to increased pressure will occur.
How can you tell how much fluid your child needs?
In particular, if your child does not consume enough fluids by mouth or does not take enough fluids due to insufficient thirst? The easiest way to do this is to keep track of how much urine the child produces. Babies wet their diapers at least 4-8 times a day, and children urinate 4-8 times a day. However, you can calculate how much fluid your child needs to take and monitor the hydration during the day to ensure the hydration.
Fluids may vary depending on the child's age, size, activity level and medical history. The simplest method for determining fluid needs is Holiday-Segar Calculation. This method is based on the weight of the child. Accordingly, it is 100 ml per kg of body weight for the first 10 kg of weight, 50 ml per kg of body weight for the next 10 kg, and 20 ml per kg of body weight for each weight above 20 kg. For example, 1000 ml for a 10 kg child, 1250 ml for a 15 kg child, 1600 ml for a 25 kg child.
70-80% of the total liquid intake is supplied from drinking water and other beverages, and the rest is supplied through food. The main source of fluid for children is primarily water, as in adults. Fruit and vegetable juices along with water, beverages such as milk, buttermilk, kefir, homemade lemonades, fruit and herbal teas, soups, vegetables and fruits are other important sources of liquid intake. Water; carbohydrate, protein, fat, vitamins and minerals together with an important nutrient. However, many children do not drink enough water to suit their age or activity level.
Especially on school days less water can be drunk compared to the weekend. Here, reasons such as lack of access to water or not to use school toilets can play a role. It is important that the child is able to reach sufficient water throughout the day and at school, for example by adding water to the lunch box or by encouraging the use of water dispensers in schools by parents and teachers, and taking interesting water flasks and drinking water to help children drink more water.
Water drinking habit should be gained at an early age
Because children have a larger surface area than body mass ratio compared to adults, they lose more water by evaporation. Sweating abilities and kidney functions are less developed. During games or exercises in warm environments, they are less tolerant of heat than adults, produce more metabolic heat than their weight, are less susceptible to thirst, and may not realize that they need more water. Although studies in this field show that children develop dehydration at a similar rate as adults, it is more important for adults to take adequate fluid because the body temperature of children increases faster than adults.
Children playing in warm weather and exercising are not only encouraged to drink water, they need to be monitored. As a result of physical activity in hot weather, children can easily develop dehydration, which is not only serious but also life-threatening.
Generally, mild dehydration is manifested by symptoms such as frequent thirst and yellow urine, while more severe dehydration causes symptoms such as dryness of the skin, mouth and tongue, dehydration of the eyes, graying skin color, flushing of the skin, temperature and laxity, lack of tears, and decrease in urine output .
Failure to hydrate adversely affects the child's mental performance and learning ability. It causes weakness, dizziness, headaches and fatigue formation as well as reduced ability to pay attention and concentration. When thirst is felt, mental performance factors such as memory, attention and concentration are reduced by 10%. Thirst is usually felt when 0.8-2% of body weight is lost by dehydration. This ratio is equivalent to 1-2 glasses of water (300ml) for a 10-year-old child weighing 30 kg.
In the meantime, drinking water has an immediate warning and revitalization effect. In pilot school studies on drinking water, teachers reported that meeting water needs contributes to an efficient learning environment and helps to instill good habits. It can also cause health problems such as dehydration, urinary tract infection , bedwetting and constipation in children. 1% of boys and 3% of girls experience urinary tract infection in the first 10 years of life. Good hydration is important in the prevention of urinary tract infections.
The fluid requirement of children varies with age. As milk intake decreases, water taken with drinks becomes increasingly important. Breast milk is the best source of liquid at the age of 0-1. From the 6th month onwards, water and complementary nutrients (formula, fruit, vegetable juice) are the source of liquid in support of breast milk. After 1 year, the best source of liquid is water.
The recommended daily fluid intake for hydration by age groups is as follows:
0.9 liters for 1-3 years,
1.2 liters for 4-8 years,
1.6 liters for girls aged 9-13 years, 1.8 liters for boys,
It is 1.8 liters for girls aged 14-18 and 2.6 liters for boys.
These amounts should be increased for children with vomiting, diarrhea, excessive sweating, exposure to very high temperatures and exercising. Beverages such as milk, buttermilk, kefir to be consumed as liquid other than water also support bone health with calcium contents. Fresh vegetables and fruits, as well as vegetable and fruit juices derived from them, are also good sources of liquid. However, the point that should be considered in fruit juices is that fruit juices contain important vitamins and minerals and they contain high levels of sugar. Consuming juice rather than eating the fruit itself causes both more calories and less satisfaction.
In addition, some juices are acidic and can damage teeth when consumed with sugary drinks such as soda. Therefore, the fruits themselves should be consumed rather than their water, since they will support the intake of liquids in food. Acidic beverages, which are popular because of their taste, may seem more appealing to children, but never replace water. This group of drinks with high caffeine content is also harmful to teeth with high acid contents and they prepare the ground for childhood obesity due to their high calories.
According to a study, 15% of preschool children receive almost half of their recommended daily energy intake from sugary drinks. These drinks are nutritionally deprived and reduce appetite, preventing mealtime children from eating nutrients. In addition, sugary drinks do not cause thirst as much as water can cause children to drink less. Homemade lemonades can be used as an alternative to these acidic beverages, especially in hot weather. For children who don't like the taste of water, squeezing lemon into the water or adding fruit and vegetables are the applications that make the water more attractive.
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