You eat to provide energy. But your body needs more than just energy and nutrients from food, it also needs water to survive, and your body needs a healthy amount of water to function properly. While everyone's healthy diet may look different, the hydration needs are the same. Without a doubt, your body will be at its healthiest when you are properly hydrated.
While important, the reasons for needing to be hydrated or How much Water Should I drink a Day may not be well understood by many. Reading material of this article, you will learn:
·
How much water is recommended per day
·
How water works in your body
·
Why you need to drink water
·
How to get and stay hydrateda
·
How to Identify Dehydration
After reading it, I hope you will have a new appreciation for water.
How much Water is Recommended per Day
Drinking
enough water helps the body to easily perform various functions, such as
helping to dissolve vitamins, carbohydrates and proteins; promote the smooth
occurrence of enzymatic reactions, so that nutrients in the body can penetrate
cells and detoxify; make the immune system stronger, Make you look radiant and
feel good overall; the body's ability to regulate temperature and build muscle
and burn fat is also related to water consumption.
So how
much water is recommended for every individual to drink in a day? The average
adult loses 1.5 to 2 liters of water a day through breathing, digesting food
and sweating, even during periods of inactivity. The human body must replenish
this 1.5 to 2 liters of water. Athletes and residents of hot regions need to
drink more water to stay hydrated.
Whether
you are healthy or not, age, weight and lifestyle all affect how much water we
should drink. Diet also plays an important role. For example, vegetarians and
people who eat a lot of fruits and vegetables can supplement a lot of water
requirements through the food they eat.
How
much water should I drink a day?
A healthy adult needs about 35 milliliters of water per kilogram of body weight per day, at least according to general guidelines from scientific organisations.
A 50kg person needs 1.7 liters of water
A 60kg person needs 2.1 liters of water
A 70kg person needs 2.4 liters of water
A 80kg person needs 2.8 liters of water.
How make Rule of thumb: The heavier you are, the more water you need to drink. No one seems to have said anything about drinking too much water?
In fact, drinking too much water is as bad as not drinking enough water. The recommended daily water intake here reflects the amount that the human kidneys and heart can handle.
Age, diet, activity level and climate are also factors in determining how much water you should drink each day.
A kid who's been bouncing around all afternoon needs more water than a nerd who spends his days in bed enjoying the wizarding world. No matter how thirsty a child is, the daily recommended water intake for a healthy child is about 1.1 liters.
Older
people are less thirsty and drink less water overall, leading to cardiovascular
problems and a weakened immune system. Ideally, you should drink 1.5 liters of
water per day to avoid potentially life-threatening dehydration.
How Water Works in Your Body
Water promotes countless physiological processes, including
digestion, waste removal, and protection and How much Water Should I drink a Day will
definitely disturb this whole process. The role that water plays in your body
can be difficult to see because it is everywhere, all the time. But let's break
down how healthy hydration keeps your body functioning properly.
Your mouth is the first stop in your digestive tract and where water works in your body, starting with saliva. Saliva is secreted into the mouth by the salivary glands, but the main component is water. Saliva can break down food into smaller pieces and start digesting it.
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Water is a good solvent, which means that substances, especially food and its nutrients, dissolve and break down more easily in water. So it's no surprise that water plays a role in this part of digestion, as it's a combination of water and food that can help with fast and efficient digestion and How much Water Should I drink a Day will keep abnormal digesion .
When the water mixes with the food you eat, it continues through your stomach and toward the small intestine, where most of the water you drink is absorbed. The lining of the small intestine is covered with tiny finger-like protrusions called villi that increase the surface area of the small intestine and maximize water absorption.
Water absorbed in the small intestine enters the bloodstream and
is transported throughout the body. Therefore, drinking plenty of water can
help maintain healthy blood circulation.
Sometimes waste builds up in the blood and needs to be removed.
This brings us to the next step in our normal hydration journey: your kidneys.
The kidneys filter waste and toxins from the blood and remove
unwanted substances from the body through urine. That's why maintaining a healthy
hydration level is so important, especially if you're not feeling well.
Another way to remove toxins is through normal bowel
movements. Not Drinking Enough Water can cause constipation.
Drinking Enough Water also help relieve constipation and softens the stool and
helps to push it through the colon.
The skin is your body's last stop for moisture, as sweating is
another water-based bodily function. Sweat is made up of water, minerals,
electrolytes, and various compounds that the body wants to get rid of. Hydration
gives your body enough fluid to flush out waste products.
In addition to expelling waste, sweating also helps maintain
normal body temperature. How does sweat help you cool down? When water passes
through the pores, the moisture accumulated on your skin leaves your body.
Cooling occurs when the water evaporates (changes from a liquid to a gas). This
is because sweating requires energy (body heat in this case) to convert liquid
water into its gaseous state, water vapor. This process keeps you comfortable
and cool only when you are aware of Not Enough Drinking Water philosophy.
Why do you need to hydrate healthily?
Once you understand how your body uses water, you can see how
important water is. Every bodily function depends on water. Proper hydration
helps your body maintain harmony, a balance between biological mechanisms.
Without this balance, your body cannot stay healthy.
An example from a 2013 British Science Journal article underscores
this argument. Researchers have found that up to 60 percent of children arrive
at school dehydrated, and lack of fluidity early in the morning can make
learning difficult in the classroom. When your body is not properly hydrated,
concentration and cognitive abilities decline.
But the confusion caused by dehydration is not permanent. The
researchers concluded that drinking an extra glass of water during the school
day can enhance motor skills and visual focus.
Not Drinking Enough Water is a philosophy and staying hydrated helps
your body function at its best:
Proper hydration can maintain beautiful, healthy skin.
Moisture aids wound repair, reduces wrinkles, and maintains skin
plumpness and elasticity.
When your body is well hydrated, immune function and antibacterial
capabilities are boosted.
Healthy hydration helps protect delicate bones, brain, spine and
other vital organs. Spinal fluid, fluid between joints, and the spaces around
organs are mostly composed of water. This fluid acts as a cushion and barrier
to protect your body from damage caused by impacts.
How to Get Proper Hydration and calculate How much Water Should I drink a Day
As you can see, water is part of all bodily functions. That's why
proper hydration is so important. Drinking plenty of water can help your health
and make your body happy. But what is healthy moisture? How to get proper
hydration?
There are various recommendations for daily water intake. The
general recommended amount of water varies, but one thing is consistent:
drinking water is the best way to stay hydrated. While juices, sodas, tea, and
coffee all contain water, regular drinking water is the most effective form of
hydration.
Why only need water? Fruit juices and sodas are high in sugar, and
if you're dehydrated, these can upset your stomach and wreak havoc on a healthy
diet. Sports drinks may be good for hydration, but only if you're exercising
vigorously and sweating profusely. It may be more helpful to drink plenty of
water before strenuous exercise, followed by a snack like fruit or low-fat
fruit cereal.
With all of the water recommendations, you can start with a simple
goal: adults should drink about eight 8-ounce glasses (about 236 milliliters)
of water a day. Drinking water regularly, as well as before exercise, can keep
your body happy. If you have a hard time remembering to drink, keep a reusable
water bottle with you. Make a note of how much water you need each day and keep
track of how much you drink when you drink it.
Don't forget fruits and vegetables that are full of natural
moisture. Apples, grapes, melons, cucumbers, lettuce, and celery are sources of
water in the diet. Not only are these whole foods a healthy choice, they also
help you stay properly hydrated.
If you like to drink some flavored beverages, adding fruits and
vegetables to a glass of cold water may be a good way to properly hydrate you.
Berries, mint, and cucumber work well together to bring some extra flavor to a
simple glass of water without the extra sugar. Start substituting infusion teas
for sugary beverages and give your taste buds a taste of something more
exciting.
How to Recognize Dehydration or Not Drinking Enough Water?
It's easy to forget to drink water when you're busy; but the body
can warn you of dehydration with several symptoms. Thirst is the most obvious
indicator, but it often comes too late. Mild dehydration can happen before you
feel thirsty enough that your body has to fix it.
Other symptoms of dehydration or Not Drinking Enough Water include
fatigue, difficulty concentrating, and headaches. These conditions can be mild,
so it's important to be aware of abnormalities in your body. If these symptoms
spread, start with a good glass of water and continue to drink for the rest of
the day.
To really know if you're drinking enough water, go to the toilet. The color of your urine is a direct indicator of your hydration status. Dark urine can let you know you need to drink more water, and if it's a light color, reward yourself with the fact that you're well hydrated.
All water is the same, right?
If your drinking water comes from a
government water system, you may notice the smell of chlorine. Safe
concentrations of chlorine are often added to tap water as a means of disinfection
and to prevent bacteria from contaminating the water source. If you want to get
rid of the odor of chlorine in your tap water, there are easy and economical
ways to do it.
Activated carbon filters can effectively remove chlorine from
drinking water. This can be attached to a home faucet, or a water bottle
filter. Installing an aerator on the faucet can also help reduce the smell of
chlorine.
Principal of Life: Always
Keep Hydrated and Stay Away from Not
Drinking Enough
Water
Water can be said to be the basis of life and the most abundant
component in the human body. Body fluids account for about 70% of human body
weight and are necessary to maintain normal physiological functions. As long as
15% of the water is lost, life is at risk. According to the research of
physiologists, human beings can live for about 4 weeks without food, but if
they do not drink water at all, they can only endure at most 3 days at room temperature,
which shows the importance of water for human survival.
Lack of water in the body or Not Drinking Enough Water can
cause various problems such as tissue damage and pain
In addition, water is a lubricant for joints throughout the body
and a buffer for the nervous system. During different periods of life, water
regulation mechanisms are constantly changing. When there is sufficient water
in the body, the soft tissues of the joints, capillaries, digestive system,
etc. can work effectively; but when there is a lack of water in the body, the
human body will sacrifice the normal state of some parts to protect other
tissues and organs. Working properly, this can lead to various health problems
such as tissue damage, pain, and, in severe cases, many diseases and symptoms.
9 symptoms and diseases that are most likely to be caused when the
human body is dehydrated or follow the habit of Not Drinking Enough
Water
Here are 8 diseases and symptoms that are most likely to occur
when the human body is dehydrated:
1. Not Drinking
Enough Water Causes Coronary Heart Disease.
In the state of water shortage in the human body, cells of many
tissues and organs will appear abnormal. Among them, brain cells and heart are
the most damaged. The body has to use the emergency water supply mechanism to
satisfy those more important active cells. The heart gradually loses its
function due to lack of water and shows signs of heart failure. This process
initially manifests as spasm in a smaller artery and then a blockage. If not relieved,
the initial spasm can lead to pain and even coronary heart disease.
2. The Formation
of Constipation and the Deterioration of Metabolic Function:
All kinds of garbage and wastes in the human body are excreted
from the intestines. If the body lacks water for a long time, the peristalsis
ability of the intestines will decrease, and constipation will occur, which is
not conducive to the discharge of wastes.
In addition, drinking less water can also affect metabolic
function. One of the functions of vitamin B is sugar metabolism. If the water
intake is insufficient, vitamin B cannot function normally in the body, which
may cause obesity. In addition, vitamin C is a good antioxidant, if the water
intake is insufficient, it will also affect the antioxidant function of the
body.
3. Not Drinking
Enough Water Causes joint pain:
The connection point between joints is cartilage. Although it is
called bone, it is mainly composed of water. If you do not drink water for a
long time or suffer from severe water shortage, the growth or recovery speed of
cartilage tissue will be slowed down, lack of cartilage support, and joints
Pain due to constant friction.
4. Induce Asthma
and Allergies:
When the body is dehydrated, the immune system will produce a
large amount of histamine, which will make the body signal thirst and readjust
the water supply and demand in the body; once histamine enters the lungs, the
small bronchi will spasm and contract abnormally, and the respiratory tract
will become Narrowing, making it difficult for air to flow in and out, causing
breathing difficulties or wheezing.
In addition, clinical medical studies have found that drinking a
lot of water can help improve allergy symptoms. This shows that the long-term
lack of water in the body is one of the main reasons for allergies.
5. Causes Skin
Deterioration:
The elasticity of the skin depends on moisture to support the
skin. The skin will become loose if it lacks water, and the resilience will
become smaller. If the skin lacks elasticity for a long time, it will sag and
sag. In a more serious situation, the heat dissipation of the skin will be
affected. Heat cannot escape through the skin, and the skin becomes red.
6. Not Drinking
Enough Water Causes Chapped Lips and Dry Eyes:
Without the moisturization of saliva and tears, lips and eyes will
become very dry. In addition, the tongue is also an important observation
indicator. A normal tongue looks pink and moist. When dehydrated, the tongue
becomes dry, distinct and whitish in color.
7. Feeling Tired:
Insufficient water or Not Drinking Enough Water in
the body, the flow of blood and circulation in the body gradually stagnates,
and the various organs of the body, especially the brain, will feel tired if
there is no blood supply to the brain. If the brain lacks oxygen or nutrition
for a long time, people's memory and intelligence will be affected. .
8. The appearance
of bitterness and bad breath:
If the intake of water is too low or follow the habit of Not
Drinking Enough Water, the saliva in the mouth will also decrease, and the
phenomenon of dry mouth will occur, which will naturally make the cleaning
function of the oral cavity worse, and the bacteria in the oral cavity will begin
to ferment. There is an odor and a bitter taste in the mouth.
9. Easy to Cramp:
When we exercise and sweat, we also remove electrolytes from our
body, especially sodium ions. When the body is losing a lot of water without
replenishing it, many organs will rush for the remaining water in the body, the
circulatory system will give priority to obtaining water, and muscle tissue
often has to be "standby". If the muscle tissue does not have enough
water and sodium ions, it will easily cause the muscles to contract
involuntarily, resulting in cramps and cramps.
How to Properly
Hydrate?
Faced with the possible symptoms of insufficient water or Not Drinking Enough Water, the best solution is to drink enough water, at least 2,000 to 2,500cc a day, and those with high blood pressure should drink 2,500 to 3,000cc a day, but if it is kidney disease The patient's water intake should be controlled.
Recommendations
Keep it your life aim to Stay Away from the Habit Not Drinking Enough Water. When drinking water, it is recommended to focus on pure water. 2,000c.c. of water a day should be divided into several times. It is recommended that the best time to drink water is after getting up in the morning to help eliminate toxins accumulated in the body at night. At night, the body's circulation slows down, so it is necessary to reduce water intake. It is best not to drink water within 1 hour before going to bed.
Question and Answer Session
We drink a lot of coffee, baahuu tea and green tea in water every day. Is it enough for two liters of water?
When a substance is mixed with water, it is less likely to reach the whole tissue. Because they try to process the substances, but they can't process them. In other words, he just goes in and out of tea and coffee. It is not absorbed into the tissues and becomes a nutrient. So drink only clean water. Other than that, I shouldn't just drink coffee or tea all day because I drink fluids well. It's only through digestion. This means that it is not getting the fluid it needs.
Is it Good to Drink water with lemon?
Lemons reduce excess fat in our blood. In addition, it contains a lot of vitamin C, which helps to improve immunity. Therefore, it is recommended to drink a small amount of lemon water a day. Generally, you should only drink clean water.
People use a lot of filters in tap water. Is the tap water we use for our household unsafe?
Organizations analyze water, especially in all food production areas. It is relatively good for water testing. In general, water should not be treated too much or too often. Water contains a certain amount of minerals. This means that when you filter, those minerals are taken away. In general, do not be polarized. For example, recently there was a lot of noise about kangen water. That cannabis water is too alkaline. Because we eat a lot of meat and consume a lot of fat, it's okay to drink alkaline water, but if we eat it regularly, it will have a negative effect on the immune system. In other words, the resistance will be weak. That's why we need to be friends with a certain amount of bacteria.
People argue a lot on one side often. Do you have to drink water before meals or afterwards?
Our esophagus pushes food into the stomach little by little after eating. In the stomach, he should process the food that is coming in little by little and give it to the small intestine in small portions. In fact, our stomach acid is very strong. When the food from the esophagus is digested by the stomach, a lot of liquid is added to it, and the food is concentrated in the stomach without even concentrating in the esophagus, and the strong stomach acid is neutralized by the liquid. I ate a cup of food and then drank something liquid. So there is no food in his stomach. It is poured into the small intestine and squeezed into the esophagus. It means you don't know what to do. So drinking water before meals prepares the stomach. In a sense, they are secreting, cleaning, and preparing. So drinking water before meals helps the food to enter the stomach little by little and digest properly. In general, it is better to drink liquids before meals, because drinking liquids with food can greatly impair digestion.
Is it right to drink water on an empty stomach? Do you drink cold or hot water?
In general, drink water at a temperature close to body temperature. Too cold water can upset the gut. Just keep it at room temperature. Drinking water in the morning not only prepares the digestive tract for food, but also has the advantage of quickly removing excess toxins from the body and cleansing the kidneys to prevent bile thickening.
How many hours before going to bed do you have to drink water?
Drinking fluids too late increases the load on the kidneys. Drink plenty of fluids in the morning, before lunch or between meals.
People drink water immediately after exercise. Is he right?
During exercise, water and minerals are excreted through sweat, so it is better to drink water to replenish it. It also improves metabolism and increases exercise efficiency. But be careful not to drink too much at once and always make it habit to drink it in sip order.
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ReplyDeleteat least 8 glass of water which is round 2 liter
DeleteIf you have any doubt, please let me know
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