Water And Our Health

Water is a prerequisite for good self-esteem. It has no nutritional value, but is a mandatory element for every living organism on Earth. The human body consists of 50-86% water (86% - newborns and 50% in the elderly.) Its content in different parts of the body is as follows: bones - 20-30%, liver - up to 69%, muscles - up to 70%, brain - up to 75%, kidneys - up to 82%, blood - 85%.

A person can survive without food for 50 days if he drinks fresh water during that time, but without it he will survive only 5 days. According to medical research, with a loss of moisture within 6-8% of body weight, there is nausea, if the percentage increases to 10, hallucinations occur, in 12% - the body can not recover without medical help, and in 20% loss death occurs. Why this fluid is so important for health we will find out in the following lines.

The role of water for the body:

• regulates body temperature;
• helps the body absorb nutrients;
• protects vital organs;
• "lubricates" the joints;
• participates in metabolism;
• removes various harmful substances from the body.

About 3% of the invaluable fluid is formed as a result of biochemical processes in the body itself. According to some data, in 60 years a person drinks about 50 tons. By participating in metabolism, water helps to reduce fat accumulation and lose weight. Many of those who want to lose weight believe that the body retains water and try to drink less. Nothing like that, it is a natural diuretic and if you do not take as much as necessary, you will not lose weight.

Research has shown that drinking enough water minimizes back pain, migraines, rheumatic pain; also lowers blood cholesterol and blood pressure, reducing the risk of heart attack. Water is one of the best ways to avoid kidney stones. Because it does not contain fat, salt, cholesterol, caffeine, it is excreted differently.

When do we feel thirsty?

People begin to feel thirsty when the amount of water in the body decreases by 1-2% (0.5-1.0 liters), a 10% decrease leads to irreversible changes, and the fatal 20% is 7-8 liters of fluid. The average person loses about 2-3 liters per day. In hot weather, at high humidity and during sports activities, this amount increases. By breathing alone we lose almost half a liter of water every day.

How much water should we drink per day?

The daily requirement of an adult is 30-40 grams per kilogram of body weight. We get almost 40% of the water we need through food, and the rest we have to take in the form of various drinks. In summer it is 2-2.5 liters, in the hot parts of the world - 3.5-5.0 liters per day, and at an air temperature of 38-40 degrees and low humidity for outdoor workers - 6-6.5 liters of water. For this reason, thirst should not be a guide to whether to drink water or not, this reflex occurs at a later stage and is not an adequate indicator of how much fluid to take.

Water content in staple foods:

• bread - about 50%;
• meat - 58-67%;
• fruits and vegetables - up to 90%.

Providing enough fluid makes the body more resilient and energetic, it is easier to regulate its weight because it improves digestion.

Consequences of dehydration:

• dry skin (may be accompanied by itching);
• fatigue;
• poor concentration;
• headache;
• high blood pressure;
• kidney problems;
• dry cough;
• joint and spinal pain;
• impaired metabolism;
• change in the composition of gastric juice;
• impaired thermoregulation;
• increased salt concentration in the cells.

You can draw your own conclusions about the huge role of water for the body. Each of us must create the conditions for maintaining the invaluable water balance through a proper diet. Of course, the need for water for each person is individual and depends on weight, age, season, health, menu and more.

Drink water and stay healthy!