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Benefits of drinking water and how much is enough?

But how much to drink? How long? Bottled or faucet? Is 8 drinks a day a good goal or is it a fabrication?

It’s absolutely true that water is good for you – and important for every part of your body. Every system in our body needs it.

Benefits of drinking water and how much is enough?  - Photo 2.

Water helps our body:

– Regulate body temperature

– Carry oxygen and nutrients to cells

– Joint cushion

– Wash bacteria from the bladder

– Keep you regular and free from constipation

– Balance electrolytes

– Keep your heart rate steady

– Protects tissues and organs

– Keep blood pressure in the normal range

You are considered well-hydrated when you have sufficiently hydrated your body for all of this to happen. When you are dehydrated or dehydrated, the systems cannot function properly.

Other benefits of healthy water levels are reduced cravings, better physical performance with exercise, higher energy levels, and optimal brain function.

Drinking enough water can lead to better brain function. Studies show that brain function can be impaired with even mild dehydration with a 1-3% loss of body weight.

Mild fluid loss in the range of 1-3% can cause fatigue, anxiety, trouble remembering, impaired concentration, and headaches. For a person weighing about 68kg, the amount of fluid loss from 1-3% is equivalent to 0.6 to 2kg.

mineral-water

CDC offers tips to help us drink more water:

– Carry a water bottle with you and refill it throughout the day.

Freeze some water bottles safely in the freezer. Carry it with you to drink ice cold water throughout the day.

– Choose water instead of sugary drinks.

Choose to drink water when eating out. You will save money and reduce calories.

– Serve water during meals.

– Add a little lemon or lime to your water. This can help improve taste and help you drink more water than usual.

Make sure your child is well hydrated too.

Dehydration can take “sneaky”

Seniors may be at additional risk of dehydration for a number of reasons. They are more likely to take medications that contribute to dehydration.

In particular, certain medications for blood pressure, heart disease, and kidney conditions are diuretics – meaning they increase the amount of water and salt that is passed out of the body through urination, which can lead to – you guessed it. there – dehydration. Therefore, if you have elderly people in your home, you should learn more about the elderly and dehydration.

How much water should I drink?

The National Academies of Sciences, Engineering, and Medicine defines a daily fluid intake as:

About 15.5 cups (3.7 liters) of fluid per day for men

About 11.5 cups (2.7 liters) of fluid per day for women

These recommendations include liquids from water, other beverages, and foods. About 20 percent of daily fluid intake typically comes from food and the remainder from beverages.

Foods with high water content are great tools in your hydration toolkit. For example, one cup of watermelon contains more than half a cup of water. The other helpful bonus of drinking watermelon juice is that it’s also packed with vitamin A, vitamin C, and magnesium, at just 46 calories per cup.

Watermelon_mint_juice-500x375

(Photo: My Weekend Kitchen)

The food with the highest water content is stomach cucumber. Cup is 96% water! This makes them amazingly low in calories too. Toss them into your salad or slice and dip them in hummus or salsa.

Tomatoes are only one percentage point inferior to cucumbers in terms of water content. With 95% water, they are another great choice and a good source of vitamin A.

Other foods with high water content are spinach (93%), mushrooms (92%), broccoli (90%), Brussels sprouts (88%), oranges (86 percent), apples (85). percent) and blueberries (84 percent). These foods are also full of vitamins and fiber and low in calories. Perfect to eat!

Symptoms to know if your body needs more water.

Some symptoms to watch out for:

Symptoms of mild to moderate dehydration

+ Thirsty

+ Muscle cramps

+ Not urinating often

+ Dark yellow urine

+ Headache

+ Dry mouth

+ Dry and cool skin

– Symptoms of severe dehydration

+ Feeling faint or really fainting

+ Dizziness

+ Confused

+ Sleepy

+ Irritability

+ Fast, shallow breathing

+ Heart beats arrhythmia

+ Dark yellow urine

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