Did you know that dehydration can cause among other things, headache, fatigue and lack of concentration?
The human body is made up largely of water. The water content of the body decreases with age, from 75% in infants up to 60% in adults.
Although we could live on average up to 50 days without food, without water only we survive a few days, even in cold weather.
Daily water losses
We lose water continuously through the skin and breathing, about 700 mL per day.
Another 100 mL are eliminated in the faeces, about 1.5 liters and 200 mL urine in normal perspiration.
That is, to live and breathe, even in a temperate climate, about 2.5 liters per day are required.
Exercise and increased temperature increase breathability, water loss, and therefore, the need for liquid.
When sick, and in case of diarrhea, loss of water increases considerably.
The effects of dehydration
Dehydration as mentioned can cause headaches, tiredness and lack of concentration.
This problem is common during aging, because the elderly are less sensitive to mild dehydration, they drink less and take longer to rehydrate.
In young adults, a slight dehydration can cause impaired mental function.
Children lose more water through perspiration to maintain an optimum temperature, therefore, it is important to make sure they drink enough in hot weather.
Drinking enough to maintain hydration
We should drink enough to compensate for water loss. Metabolic processes in our bodies produce about 250 mL and 750 mL obtain other food. Therefore, we must procure the remaining 1.5 liters drinking.
Any beverage containing water can contribute to the total required for hydration, including juices, soft drinks, tea, coffee, dilute alcoholic drinks such as beer and water itself. Palatability (quality of being pleasing to the palate) drinks has proved important when fluid needs are high.
Recent research has revealed that the amount of caffeine in a cup of coffee, tea or cola does not have a dehydrating effect, so today experts agree that drinks with a normal caffeine content can contribute to total water needs. However, drinks with 10% alcohol or more, such as most wines, contribute to dehydration and apparent causing fluid loss.
One of the most frequently asked questions is "Water must be answered fattening ?: NO because it contains no calories.
How to manage the water will be according to the needs of each person. There are some times that water can be used in order to combat constipation, then it should be administered on an empty stomach.
If what is sought is to reduce intake to lose weight, you should ideally drink water just before meals to get a sense of satiety, thus, food fibers absorb water, swell and favor both distention stomach as delayed gastric emptying, factors that contribute to satiety, and thus to reduced food intake.
This has the disadvantage that the water leaves the stomach quickly and therefore detente little hard, so soon reappears hunger.
This is the reason why fiber-rich foods, which are prescribed for weight loss, should be taken with plenty of water.
The truth is that water is not fattening but not by very light thins it.
Other Concerns over water
Is the water with gas fattening?
No. Carbon dioxide injected into water to sparkling water is an element which can not extract energy. People who have been prescribed a low salt diet should not drink water with gas as this is rich in sodium (Na).
Why recommend taking more water when a low calorie diet is?
Mainly for three reasons: to keep the skin well hydrated to prevent urine is concentrated and can produce stones (calculi), and to increase the feeling of satiety.
Can I take the amount of water you want, without any limit?
No. Water when taken in very large quantities (more than 5 or 6 liters a day) can cause a dilution of the blood and give serious disorders alteration of potassium or sodium.
The human body is made up largely of water. The water content of the body decreases with age, from 75% in infants up to 60% in adults.
Although we could live on average up to 50 days without food, without water only we survive a few days, even in cold weather.
Daily water losses
We lose water continuously through the skin and breathing, about 700 mL per day.
Another 100 mL are eliminated in the faeces, about 1.5 liters and 200 mL urine in normal perspiration.
That is, to live and breathe, even in a temperate climate, about 2.5 liters per day are required.
Exercise and increased temperature increase breathability, water loss, and therefore, the need for liquid.
When sick, and in case of diarrhea, loss of water increases considerably.
The effects of dehydration
Dehydration as mentioned can cause headaches, tiredness and lack of concentration.
This problem is common during aging, because the elderly are less sensitive to mild dehydration, they drink less and take longer to rehydrate.
In young adults, a slight dehydration can cause impaired mental function.
Children lose more water through perspiration to maintain an optimum temperature, therefore, it is important to make sure they drink enough in hot weather.
Drinking enough to maintain hydration
We should drink enough to compensate for water loss. Metabolic processes in our bodies produce about 250 mL and 750 mL obtain other food. Therefore, we must procure the remaining 1.5 liters drinking.
Any beverage containing water can contribute to the total required for hydration, including juices, soft drinks, tea, coffee, dilute alcoholic drinks such as beer and water itself. Palatability (quality of being pleasing to the palate) drinks has proved important when fluid needs are high.
Recent research has revealed that the amount of caffeine in a cup of coffee, tea or cola does not have a dehydrating effect, so today experts agree that drinks with a normal caffeine content can contribute to total water needs. However, drinks with 10% alcohol or more, such as most wines, contribute to dehydration and apparent causing fluid loss.
One of the most frequently asked questions is "Water must be answered fattening ?: NO because it contains no calories.
How to manage the water will be according to the needs of each person. There are some times that water can be used in order to combat constipation, then it should be administered on an empty stomach.
If what is sought is to reduce intake to lose weight, you should ideally drink water just before meals to get a sense of satiety, thus, food fibers absorb water, swell and favor both distention stomach as delayed gastric emptying, factors that contribute to satiety, and thus to reduced food intake.
This has the disadvantage that the water leaves the stomach quickly and therefore detente little hard, so soon reappears hunger.
This is the reason why fiber-rich foods, which are prescribed for weight loss, should be taken with plenty of water.
The truth is that water is not fattening but not by very light thins it.
Other Concerns over water
Is the water with gas fattening?
No. Carbon dioxide injected into water to sparkling water is an element which can not extract energy. People who have been prescribed a low salt diet should not drink water with gas as this is rich in sodium (Na).
Why recommend taking more water when a low calorie diet is?
Mainly for three reasons: to keep the skin well hydrated to prevent urine is concentrated and can produce stones (calculi), and to increase the feeling of satiety.
Can I take the amount of water you want, without any limit?
No. Water when taken in very large quantities (more than 5 or 6 liters a day) can cause a dilution of the blood and give serious disorders alteration of potassium or sodium.
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