"We are 60% water." Surely you have heard that phrase several times throughout your life. The recommendations of health experts is that we must hydrate ourselves correctly with the intake of water on a daily basis. Not only drinking, but also consuming foods that contain this liquid. It is vital for our body. We can go several days without eating, but not without drinking water.
Recently, the role of this substance in our health has been questioned. Why are there people who are counting that it dehydrates? Is it true that we should consume drinks indicated for rehydration? What is the difference?
Not only is it essential for the proper functioning of the body, but it is essential for hydration; without it we could not hydrate ourselves, so any statement contrary to this idea is false. No, water does not dehydrate.
Water is a vital part of keeping the body's organs and systems functioning properly. Even for the skin, which is actually an organ. When your skin is dehydrated, it can become pale, dry, and cracked. The sebaceous glands in the skin will begin to produce excess oils and sebum to make up for the lack of hydration, leading to acne and oily skin. To rectify the overproduction of oil in the skin, it is important to consume enough water throughout the day.
Benefits of drinking water daily
We know that it is essential in our day to day, but we do not know all the advantages it brings. Below we try to convince you to drink more daily to take care of the body.
Helps maximize physical performance
If you don't stay hydrated, your physical performance can suffer. This is very important during intense exercise or high temperatures.
Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it is not uncommon for athletes to lose 6-10% of their weight in water through sweat. This can lead to impaired control of body temperature, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.
Proper hydration has been shown to prevent this from happening and can even reduce the oxidative stress that occurs during high-intensity exercise. This is not surprising when you consider that muscle is approximately 80% water.
Improves energy levels and brain function
Your brain is strongly influenced by your state of hydration. Science shows that even mild dehydration, such as losing 1-3% of body weight, can affect many aspects of brain function.
A fluid loss of 1 to 3% is equivalent to approximately 0,5 to 2 kg of body weight loss for a person weighing 68 kg. This can easily occur through normal daily activities, let alone during exercise or high temperatures.
Water prevents and treats headaches
Dehydration can trigger headaches and migraines in some people. Science has shown that a headache is one of the most common symptoms of dehydration. Additionally, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.
However, not all studies agree, and researchers have concluded that due to a lack of high-quality studies, more research is needed to confirm how increased hydration can help improve headache symptoms and decrease the frequency of headache.
Helps relieve constipation
Constipation is a common problem characterized by infrequent bowel movements and difficulty having a bowel movement. Increased fluid intake is recommended as part of the treatment protocol, and there is some evidence to support this.
Low water intake seems to be a risk factor for constipation in both young and old people. Mineral water can be an especially beneficial drink for those who suffer from constipation.
Studies have shown that mineral water rich in magnesium and sodium improves the frequency and consistency of bowel movements in people with constipation.
Treat kidney stones
Urinary stones are painful clumps of mineral crystals that form in the urinary system. The most common form is kidney stones, which form in the kidneys.
There is limited evidence that drinking water can help prevent a recurrence in people who have previously had kidney stones. A higher fluid intake increases the volume of urine that passes through the kidneys. This dilutes the concentration of minerals, making them less likely to crystallize and clump.
Water may also help prevent initial stone formation, but studies are required to confirm this.
Drinking water helps prevent hangovers
A hangover refers to the unpleasant symptoms that are experienced after drinking alcohol. Alcohol is a diuretic, so it causes you to lose more water than you take in. And this can lead to dehydration.
Although dehydration is not the main cause of a hangover, it can cause symptoms such as thirst, fatigue, headache, and dry mouth. A good way to reduce a hangover is to drink a glass of water between alcoholic drinks and drink at least one large glass of water before bed.
Promotes weight loss
Drinking lots of water can help you lose weight. This is because water can increase satiety and increase your metabolic rate. Some studies suggest that increasing your water intake may promote weight loss by slightly increasing your metabolism, which may increase the number of calories you burn on a daily basis.
The timing is also important. Drinking water half an hour before meals is the most effective. It can make you feel fuller so you eat fewer calories.
How much should you drink a day?
The daily rule of four to six glasses is for healthy people. It's possible to drink too much water if you have certain conditions, such as thyroid disease or kidney, liver, or heart problems; or if you are taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain relievers, and some antidepressants.
If you want to know the daily amount without going into any anomaly, the truth is that there is no single answer for everyone. Water intake should be individualized and you should consult a doctor if you are unsure of the right amount for you. Also, the water needs of a healthy person will vary, especially if you lose water through sweat from exercise or being outside on a hot day.
The amount of water you should drink on these occasions is personal and if you have any doubts, it is best to discuss it with a doctor. As a general rule for healthy people, drink two to three cups of water per hour it is perfect.
Should we drink isotonic drinks?
As we said before, it is possible that in certain cases, some athletes need drinks that replenish electrolytes after an intense workout. Electrolytes are molecules that contain free ions, many minerals, and help regulate many processes in the body, including nerve and muscle function, hydration, blood pH, blood pressure, and the healing of damaged tissue. These are obtained naturally through many foods and are generally not a concern for people who stick to a routine of moderate, casual exercise.
Why are they called hydration drinks and water bottles don't have this mark? We believe that it is not essential to remind the population that H2O is the basis of hydration. As in an apple we will not find a brand of "nutritional food". It's obvious. However, this slogan usually appears in sports drinks because they refer to the intake of electrolytes, micronutrients or sodium.
Ideally, drink small amounts of water every 10 to 15 minutes during exercise. This helps immediately replace water lost through perspiration. To exercise lasting more than 60 minutes, other nutrients should be included, preferably with a carbohydrate content from 5 to 7%. This allows the body to absorb carbohydrates at a rapid rate, providing quick fuel and helping to replenish electrolytes to the body.
However, if you have diabetes or other blood sugar conditions, consult a doctor before drinking sports drinks to replenish electrolytes. Keep in mind that you can still consume water when exercising for more than 60 minutes, but fluids with electrolytes become more important once you pass the hour mark.