Many people believe they are sufficiently hydrated, but in reality a large proportion of them do not consume the necessary amount of fluids during the day.
Dehydration occurs when the body loses more fluids – through sweat, urine, and even breathing – than it takes in.
The human body is made up of about 70 percent water, so its deficiency can have serious health consequences. If dehydration continues for a long time without treatment, in severe cases it can even become fatal.
According to the National Health Service recommendations, adults should aim to consume around 2 to 2.5 litres of fluids a day. This includes not only water, but also fruit juices, milk, tea and coffee.
Foods also help with hydration
Some fruits and vegetables have a very high water content and contribute to hydrating the body. For example:
cucumber
tomatoes
the celery
melon and watermelon
pineapple
However, some of them also contain sugar, so they should be consumed in moderation.
Why hydration is so important
Water is essential for almost every process in the body. It:
transports oxygen and nutrients to cells
helps remove metabolic waste through the kidneys
regulates body temperature through sweating
lubricates joints and tissues
helps normal blood function and circulation
Even mild dehydration – about 1-2 percent – can affect blood pressure, concentration, and energy.
A study from Liverpool John Moores University, published in the Journal of Applied Physiology, showed that people who drank less than 1.5 liters of fluid a day reacted more strongly to stress. They were observed to have a more than 50 percent increase in the stress hormone, Cortisol.
How much water should you actually drink?
There is no single correct number for everyone. The amount needed depends on:
ambient temperature
physical activity level
health condition
A person who does intense physical activity or works outdoors in the summer may need much more water than someone who stays in the office during the winter.
Experts recommend starting the day with a glass of water and drinking small amounts throughout the day.
When electrolytes are needed
People who exercise for more than an hour may need electrolytes – minerals such as potassium, magnesium, calcium and sodium – which are lost through sweat. For normal daily activities, they are usually obtained sufficiently through food.
Signs indicating dehydration
The most common symptom is thirst, but there are other obvious signs:
dark yellow urine with a stronger odor
less frequent urination
fatigue and dizziness
dry mouth and lips
eyes that seem sunken in
feeling weak or having difficulty concentrating
In some cases, even the feeling of hunger can actually be a signal of thirst.
Risk of dehydration
Dehydration can increase the risk of:
urinary tract infections
kidney problems
heart disease
mood disorders
The elderly are particularly at risk.
Can you drink too much water?
Even drinking too much water can be dangerous. This condition is called Hyponatremia and occurs when the level of salts in the blood drops too low. Symptoms include:
Turmoil
nausea and vomiting
headache
in severe cases, crises and serious complications
Which water is better?
Tap water, mineral water, and sparkling water hydrate the body in almost the same way. The main differences are:
Sparkling water contains carbon dioxide and can cause bloating.
Mineral water contains natural minerals such as calcium and magnesium.
Tap water is usually safe, but in some places it may contain traces of heavy metals or microplastics.
Using a water filter can help reduce these substances.
Ultimately, experts emphasize that the best way to stay hydrated is to drink water regularly throughout the day and listen to the signals your body sends you. /GazetaExpress/
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