Hydration How much Water Should You Drink?

Planet Earth and the beings that live on it are, to a large extent, water. Including man. We need it to live, but our body constantly loses it and needs to replace it in the same way. How much water should we drink? We try to answer these and other questions that are vital to us.

Between 60 and 70 percent of your body weight is water, the main chemical component of your organism. You need it to live or, more specifically, the cells of your body need it to stay alive and carry out most of the functions.., professor and full professor, respectively, of Human Physiology of the Faculty of Biomedical and Health Sciences of the European University of Madrid.

However, the organism constantly loses water and does not generate or store what it receives. Urine, sweat and breathing itself are the three routes through which we lose water at all times. Therefore, it is necessary to constantly hydrate the body. But how much water does the human being need? "This apparently simple question is complicated," says Dr. Fernández Vaquero. The volume of water that a person must drink is determined by the total sum of water that that person loses through the different routes. As a basic general principle, the volume ingested must equal the losses ». The water needs of each individual depending on circumstances such as age, sex, state of health and physiological condition (pregnancy, lactation ...), the level of physical activity and the environment in which they live (temperature, humidity, altitude ... ).

Although the water you ingest ends up being lost, your own body has the ability to alert you to the need to replenish it through complex physiological mechanisms. The hypothalamus, a part of your brain, is well designed for, among other things,

10 Tips to Perform Well

DRINK 2 TO 3 LITERS DAILY:

Since the body does not store water, you have to replace what you lose every day through urine (1500 ml), feces (150 ml), sweat (350 ml) and respiration (400 ml) ). In total, about 2.5 liters.

DO IT ACCORDING TO YOUR NEEDS:

Men need more water than women, just like athletes do with regard to sedentary people. In addition, some diseases (diarrhea, vomiting, flu ...) involve significant fluid losses.

ALWAYS CARRY A BOTTLE:

This way you will remember to drink throughout the day. A glass of water on an empty stomach will help you eliminate night fluids and one before going to bed will help you stay hydrated at night.

DON'T WAIT TO FEEL THIRST:

When the desire to drink is awakened, we are on the verge of dehydration: 1-2 percent of the total body water has already been lost. If you feel hungry, drink water, because sometimes these two sensations get confused, and hunger is not quenched by drinking, but thirst is.

DRINK WATER ... AND SOMETHING MORE:

It is the healthiest drink and it is caloric, but it can be replaced by herbal teas, juices, broths, coffees or soft drinks. A UCAM study indicates that flavored beverages increase fluid intake by 32 percent.

EAT MORE FRUITS AND VEGETABLES:

These foods are 80-90 percent water and provide around a fifth of what our body needs. They are a healthy way to replenish water supplies.

SAY "NO" TO ALCOHOL:

Alcohol causes dehydration and is not an alternative to water. If you take diuretics, consult your doctor, as these increase urine production and fluid loss.

WITH HEAT, DRINK MORE:

With the rise in temperatures, it is necessary to avoid spending a long time without drinking, especially when playing sports, being outdoors or exposed to the sun.

MONITOR THE ELDERLY:

These are more prone to dehydration and heatstroke because the thermoregulatory mechanism is altered with age and reduces the sensation of thirst.

THE WATER, BETWEEN 10 AND 14 ºC:

At this temperature the water hydrates more; when it is colder it causes a constriction of the arteries and is absorbed worse. One last tip: if you are hypertensive and drink bottled water, go for low sodium.

Header Ads