Importance Of Drinking Water
Water is the most important nutrient.
Most people consider drinking water to be taken for granted and do not attach much importance to it.
Water accounts for 55% -65% of the adult human body and 70% of a child's body. But water is the most important nutrient. Because while the body is able to exist without food for even 5 weeks it can not exist without water for even 5 days.
Why are the water responsible?
Water is responsible and involved in every activity in the body, including digestion, absorption of food, circulatory system, various excretions outside the body (urine, feces, etc.), all activities carried out inside the cell, Water transfers food to all cells of the body and removes the waste. They also maintain a constant level of temperature in the body. The body loses fluid in the air that we exhale, in sweat, urine, and feces. Since the body is unable to store water, it is necessary to constantly fill the gap. Prevention of fluids from the body creates health problems, including constipation, accumulation of sand and stones in the kidneys, disruptions in various functions and activities in the body, and more.
The kidneys are the main regulators of fluid balance in the body. When the amount of water decreases by 1% of body weight, the process of dehydration and thirst increases. If the water loss reaches 5% of the body weight, the person begins to feel heat, fatigue, pain and will experience a heat stroke.
How many liters of water should be drink a day ?
If you can not rely on thirst alone, the question is how much to drink? Most days of the year, summer and winter, drink 12-15 glasses of liquids a day of all kinds: water, soda, tea, coffee, soup, soft drinks (dietitians!) And more. It is true that fruits and vegetables contain about 90% of their weight, but they are considered to be non-solid foods and are not included in the drinking requirement. It should be remembered that caffeine and spirits have a diuretic effect, and therefore are not good for filling in the fluid. Part of the hangover feeling the next night is due to dehydration. If you drink too much caffeine or alcohol, you will also drink plenty of water (and you can not drink too much coffee and certainly not drink alcohol).
When should I drink?
Thirst is the main menstrual cycle of water consumption, but one should not rely solely on it, as we shall explain below. When the body dries up the blood becomes more concentrated. This concentration stimulates special receptors in the center of the brain (the hypothalamus) that regulates blood temperature and glucose levels. Then the feeling of thirst is created. However, this feeling does not keep up with the increased need for fluids, especially during physical exertion, illness or hot weather. The more strenuous the exercise, or the hotter the weather, the greater the need for fluids, and then thirst can not be relied upon as an exclusive indicator of this need. Strange as it sounds, in the mountains where the air is cool and dry, there is a need for additional fluids. A mountain climber or a man who works hard at heights should double and increase the amount of fluids he drinks. In dry air the body loses more fluid than moist air.
Here are some rules:
A person on a diet, or maintaining a normal weight, must avoid sugar-sweetened beverages as much as possible and prefer sweetened beverages with artificial sweeteners.
A cold drink is preferable to a drink at tap temperature, because it allows for more drinking. Fizzy drinks create a feeling of full stomach and therefore drink them in a smaller amount than non-fizzy beverages. Fresh fruit juices contain a high concentration of sugar, so those who maintain a normal weight will drink a little. I recommend eating fruits and not drinking them.
It is recommended that drinking is a framework for the daily diet.
For those who drink high-sugar, high-sugar drinks in the summer and do not understand why they are fattening, here's my suggestion: If you drink, for example, 3 cans of sweet fermented soda a day, you get about 435 calories. If you drink 3 cans of diet soda, you will get only 3 calories. You saved 432 calories per day, about 7,000 calories in 16 days. You will lose 1 kg of weight in half a month, without any effort.In summary: The center of thirst and the hunger center are adjacent to each other, so thirsty people (especially the fat ones) often interpret thirst as starvation and start eating. The amount of food they eat will then make it easier for them to maintain their weight.
The center of thirst and hunger center are adjacent to one another. Therefore, thirsty people (especially the oils) often interpret thirst - hunger and start eating. If they try to drink a lot, they will find out how much less food they eat and then make it easier to maintain their weight. Number of calories in different beverages:
The soup is considered to be a drink, but it is meant for homemade soup, which has little salt and the layer of fat that has accumulated on its face has been removed after it has cooled down. The prepared soup from the powder contains salt, flour, oil and sugar. Salt is harmful to hypertensive patients, kidney failure or edema. Milk and dairy products are considered as food and not for drinking and therefore can not be included in the amount of drinking required.