Water is a vital component of human survival. It is the most abundant component of the human being since it represents between 50-60% of our body weight.
Water is the necessary medium for all reactions to take place inside the body and it transports the mineral salts (sodium, potassium, calcium, magnesium, fluorine, iron etc.) that the cells need for their proper functioning.
How much water should we drink?
Firstly, you would like to know that lack of water in the body is related to fatigue or headache. Therefore, it is essential and advisable to drink water always.
You may have heard that, to purify toxins and maintain the proper functioning of the body, it is necessary to drink between 2 and 2.5 liters of water a day. But is this recommendation true or is it another of the erroneous beliefs that you have preconceived?
To find out, you must look at your physiology and you will see that your body loses around 2.5 liters per day. These losses occur through urine (1,500 ml), feces (150 ml), sweat (350 ml) and respiration (400 ml). Therefore, to keep the body well hydrated and guarantee a correct balance, there is no better way than to provide your body with the amount of water it loses daily.
The body is not only hydrated through the water you consume, but also through the food you eat. Fruits and vegetables contain approximately 90% water , so if you take them in the recommended amounts, you can ingest almost 1 liter of water through them. In addition, the body is capable of generating between 200 ml and 300 ml of water daily when it metabolizes nutrients from food.
If you do the calculations, you will see that it is only necessary to ingest 1.5 liters to balance the losses of water and maintain the adequate level of hydration. In addition, this contribution of liquids does not necessarily have to be just water, we can drink other types of drinks such as broths, infusions or juices.
Yes, it is true that these water needs can increase depending on the fluid losses suffered by each person, the type of diet, the physical activity carried out, the climate, age, some specific situations (such as pregnancy or lactation ) and the state of health, and therefore we need to ingest more than 1.5 liters to maintain proper hydration.
This article will help you to appreciate the importance of proper hydration and the benefits of drinking water for the functioning of our entire body and include drinking water, always in its proper measure, as one more of the habits to follow for achieve a healthy lifestyle.
Benefits of taking more water
Benefits of drinking more water are numerous, as keeping the body well hydrated is very beneficial for your health. Some of them are listed below:
1. Improves kidney function:
When the body is well hydrated, the kidneys more easily eliminate waste substances through the urine. In addition, the water helps to dilute the salts and minerals that cause the appearance of kidney stones and urine infections.
2. Helps control appetite:
Drinking water before meals makes you feel fuller, so you'll eat less, which can help you if you want to control the calories in your diet.
3. Improves the appearance of the skin:
Water helps hydrate the skin and gives it firmness and elasticity so that it looks young and radiant. In addition, it helps purify and cleanse the body of toxins, thus slowing down skin aging and improving dermatological problems such as acne or dry skin.
4. Digestion and absorption of nutrients:
When you take more water, it favors intestinal movements that move the food bolus along the digestive tract, improving intestinal transit. In the opposite case, the intestine is drier, which worsens the passage of nutrients and causes greater constipation .
5. It is essential for the circulatory system:
Since water helps transport nutrients and all organic substances. Several studies claim that drinking an adequate amount of water daily can help reduce the risk of cardiovascular disease.
6. It plays a fundamental role in the brain:
Like "brain" foods, proper hydration is essential for the brain to function optimally. Lack of water is related to fatigue, tiredness or headaches, so it is essential to provide water to the body to improve cognitive capacity and promote memory and concentration.
7. Helps regulate body temperature through evaporation through the skin:
Our body cools. Thanks to the evaporation of sweat, but if we do not provide the necessary amount of water that we lose through sweating, we can become dehydrated and put our health at risk. So you have to hydrate well before doing any sports activity, as well as during and after physical exercise.
8. Helps maintain a healthy weight:
Drinking water can also help with weight loss. Various scientific studies have found a connection between water consumption and the loss of a few kilos. The reason is because water simply helps people feel full and as a result they consume fewer calories. Also, when you're thirsty, your body can mistake it for hunger, causing you to eat more food. On the other hand, drinking water instead of soft drinks, juices and other beverages represents a lower consumption of calories.
9. Keeps muscles and joints hydrated:
Lack of water is related to the dreaded cramps, so hydration in sports, and the benefits of drinking water before, during and after exercise can help prevent them as well as take care of the joints. 10.
10. Increase productivity:
A glass of water may be just what you need to focus on work. Research has shown that even mild dehydration can have negative effects on maintaining concentration, attention, and memory. Also, the more water you drink, the more often you'll have to take bathroom breaks. Those brisk walks to the bathroom will also help keep you on your toes.
Ways to take more water?
Know these tips to increase your fluid intake and take advantage of the benefits of water:
• Drink a glass of water at every snack and meal.
• You can select your best drink to help you take more water, you can add fruit slices or a few drops of lemon and orange, although neither will be better than plain water.
• Eat more fruits and vegetables. Its high water content will increase your hydration. About 20% of our fluid intake comes from food.
• Always carry a thermos with water and fill it from your home filter, so you won't have to spend more.
• Invest in a sturdy water tank that ensures the product stored is of good quality and is kept in good condition.
• Water filter installed at your office or home will prove effective.
• Install a purifier and alkalizer. These innovative products clean the water, removing bacteria and improving its taste and color. Without a doubt, they are a great complement to your home installations.