Photo by Andres Ayrton
Water: Essential for Life
Water is essential for life as we know it. Although it doesn't receive the same attention as green tea, antioxidants, or the latest diets, water plays a much more critical role in our day-to-day lives and in our bodies. Our bodies are composed of about 60% water, and every system depends on water. Whether it's transporting nutrients to cells, regulating body temperature, or eliminating waste, water is at the base of all these vital processes. Therefore, it is essential to keep our body well hydrated to ensure that all these functions are carried out efficiently.
Unexpected Sources of Water
Although water is the best source of hydration, it is not the only one. Fruits and vegetables are an excellent source of water and also offer other nutritional benefits. For example, watermelon is 90% water, so it ranks highest on the list. Other fruits with a high water content include oranges, grapefruit, and melons such as cantaloupe and honeydew. Consuming these fruits not only helps you hydrate but also provides you with essential vitamins and minerals.
Vegetables, although not as full of water as fruits, can also provide a nutrient-rich source of water. Opt for celery, cucumbers, tomatoes, green peppers, and romaine lettuce.
There are many hidden sources of water in our diet. If you want to take advantage of these foods, opt for oatmeal, yogurt, soup, and smoothies. In addition to water and milk, juices and sports drinks are also hydrating - you can reduce the sugar content by diluting them with water.
How Much Water Should We Drink?
Proper hydration is essential for our overall health. However, the amount of water we should consume can vary based on a number of factors, including age, sex, weight, level of physical activity, and overall health.
Parents should ensure that children and teenagers hydrate adequately throughout the day. The American Academy of Pediatrics recommends that children consume enough fluids before starting any exercise and continue to drink during physical activity. During exercise, the AAP suggests consuming approximately 118-236 milliliters of water every 20 minutes for children aged 9-12, and approximately 354-473 milliliters every 20 minutes for teenagers.
Athletes should take precautions to avoid dehydration. It is recommended to consume 473 milliliters one hour before exercise, 118-236 milliliters every 15 minutes during exercise, and another 473 milliliters one hour after exercise. Amounts can vary based on personal response, heat index, and type of activity.
In general, a good rule to follow is to drink at least 8 glasses of water per day. However, this is just a general recommendation and individual water needs can vary.
Other Healthy Drinks
In addition to water, there are other drinks that can contribute to our hydration. Milk is a top choice for recharging. It is an excellent source of calcium and other essential nutrients, making it a good choice for children and adults alike.
Juices and sports drinks are also hydrating. However, many of these drinks can contain large amounts of sugar. One way to reduce the sugar content is by diluting them with water.
Coffee and tea, although long considered to be dehydrating, actually contribute to our total fluid intake. Their diuretic effect does not negate the benefits of hydration.
Alcohol, on the other hand, is a powerful dehydrant. If you choose to consume alcohol, try to maintain at least a one-to-one ratio with water to help prevent dehydration.
Signs of Dehydration
Dehydration occurs when a person loses enough fluids so that the body no longer has enough fluids to perform its normal functions. It is important to be aware of the signs of dehydration so that we can take immediate measures for rehydration.
Symptoms of dehydration can vary based on its severity. In the early stages, you may only feel intense thirst. As dehydration progresses, other symptoms can include dry mouth, fatigue, dizziness, rapid heartbeats, and rapid breathing.
In severe cases of dehydration, you may notice dry and inelastic skin, confusion, lethargy, and even shock. These are signs that dehydration is severe enough to affect organ function and require immediate medical care.
To prevent dehydration, it is important to drink enough water throughout the day, especially during physical exercise or on hot days. Also, it is important to remember that certain drinks, such as alcohol, can contribute to dehydration and should be consumed in moderation.
Surces: Original article.