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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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