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Overhydration makes you sick too: it lowers sodium in the blood
Let’s start with the good news: water does wonders for our health. It constitutes 60% of a person’s body weight and is essential for the proper functioning of the internal organs.
Water regulates body temperature, “lubricates” the joints, provides nutrients to cells and hydrates the skin, giving it freshness and radiance.
Even mild dehydration stresses the body, causes nausea and loss of appetite, reduces the ability to concentrate, performs basic physical exertion such as moving groceries or cleaning the house, Melissa Majumdar, a nutritionist and spokeswoman for the United States, told CNN. Academy of Nutrition and Nutrition.
And especially now, when we stay more at home, near the faucet and the refrigerator, we have no good reason to deprive ourselves of the life-giving fluid.
But how much water is enough for our body? Health services
in the United States I recommend
2.7 liters
liquids daily
for women and
3.7 liters for men
However, this amount does not mean just water. Include moist foods like juicy fruits and vegetables, soups, juices, tea, and coffee. Since 20 percent of hydration is through food and 80 percent through fluids, its amount is reduced to 9 glasses for women and 12.5 per day for men.
However, these are general recommendations. Factors such as weight, sports, exercise and weather also need to be taken into account, Majumdar explained.
“If you have a passion for running and lose a lot of fluids when you sweat, especially in hot and humid conditions, you should drink a lot more water than gym athletes once a week,” he says.
Because muscle cells have a higher concentration of water than fat cells,
people with more
muscles need
to drink it
larger amounts
“It is assumed that tough and thin people are more physically active and therefore need more fluids,” explains the specialist.
Other factors include pregnancy, breastfeeding (which increase fluid needs), illness, and extreme temperatures, both high and low.
Although water has no competition as the number one drink in nutritionist recommendations, the daily dose can include milk, tea, coffee. “All liquids except alcohol work,” says the nutritionist. She
considered for
wrong thesis,
that coffee and
the tea is sucked
Additionally
body moisture
and dehydrate, on the contrary. But for alcohol it is clear: it has a diuretic effect and increases the risk of dehydration.
Low-fat, whole milk provides important nutrients like protein, calcium, and vitamin D. Even sweetened cola hydrates, Majumdar says, but he still cautions against avoiding sugary drinks. They have no nutritional value except 100% fruit juice. But it does not contain the fiber of the fruit itself. Experts Recommend
for hydration yes
are consumed
juicy fruits
and vegetables
like watermelon, oranges, grapes, apples, cucumbers, cabbage, lettuce.
Does this mean that it is good to pour 4 kg of liquids a day without measure? No, the researchers respond. Hyperhydration does not provide additional benefits. Athletes who drink too much water are at risk of developing hyponatremia, that is, low levels of sodium in the blood. This condition requires immediate medical attention.
Many people do not get the necessary daily amount of water, said Melissa Majumdar. She advises
to always use
with yourself
small bottle
and make it our “third hand”. If you find it smooth, season the water with a lemon or orange wedge. Replace cocktails with this drink.
You don’t need to measure your glasses, just immediately quench the lightest thirst you feel. Look at your urine – when hydrated, it is pale yellow, not deep orange. Except when you are taking vitamins or certain medications.
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