The importance of fluid for the body we tend to be underestimated. Meanwhile, with the help of ordinary water, you can improve your mood and mood and recharge your energy.
At work you are only a couple of hours, but already feel tired and want to take a nap. Attention is distracted, and you can not concentrate. Time goes by, and with it irritability grows. If you are familiar with this condition, then your body lacks water resources.
In addition to these symptoms, a lack of fluid can manifest itself as headache, constipation, shortness of breath and even weight gain. According to the research, on average we lose 1-2 liters every day (4-8 glasses), so it is necessary to fill these waste. Only 25% of us provide ourselves with water as much as the body needs, which consists of 2/3 of the water. And it regulates vital processes: it controls temperature, absorbs nutrients, dissolves solid elements, provides sweating, eliminating toxins. When we lose more fluids than we absorb (which can occur as a result of the disease), a dehydration mechanism is triggered, and this is a serious health threat.Consumption of salty foods makes you thirsty, but does not provoke the process of dehydration. Salt usually helps the body to conserve water, which is why it is one of the important ingredients in the fight against dehydration.
In essence, blood is a liquid, so lack of water affects the decrease in circulation and pressure. The higher the level of dehydration, the more often you get tired and irritated, and your susceptibility to distraction and headaches increases.
A lowered level of life-giving liquid makes your skin dry, because the body spends the required amount for daily functions, and the skin gets leftovers. You can gain weight because the feeling of hunger during dehydration is often false. And a person, instead of drinking water, eats something, since with a lack of water it is very easy to confuse the feeling of thirst with a feeling of hunger. Drink a glass of water when you feel that you are hungry. If after 15 minutes you still feel hungry, then it's really time for you to have a snack.
The problem is that we drink only when we feel an obvious thirst, but by this time we have already lost at least half a liter of water. That is why it is important that the body regularly receives liquid without waiting for a thirst. Drinks containing caffeine, such as coffee, tea, coca-cola, because of their diuretic properties are not included in the calculation of the liquid you are consuming.During illness
Dehydration quite quickly occurs with frequent vomiting, diarrhea, fever. It can threaten health if the body does not receive the required amount of liquid, as well as salts and minerals that are washed out with water. A fast or weak pulse, rapid breathing, cold hands and feet, blue lips indicate severe dehydration, the treatment of which requires hospital stay and intravenous administration of solutions.While playing sports
Depending on how vigorous your workouts are, you can lose up to one and a half liters of sweat per hour, so you need to drink water before, during, and after exercise. If you are dehydrated during training, this can lead to muscle spasms and fatigue. All you need in this case is to drink mineral water without gas every 30-45 minutes during training.In hot weather
In hot climates and reasonable physical activity (for example, playing tennis), the body can lose one to two liters of fluid. But if the temperature has reached 30-40 degrees, you can lose a liter in an hour, just walking.Diuretics
Alcohol and caffeine-containing beverages (tea, coffee, coca-cola) are diuretics that are able, together with their own volume, to remove additional fluid from the body. It is not necessary to exclude these drinks, it is enough to know the measure and to use one additional glass of water for each cup of tea and coffee.When the air in the room is too dry
Heating, air conditioning make the air in the room dry. Place a cup with water next to the battery, which will gradually evaporate, moistening the air. At work, air dries equipment - computers, faxes, printers. Keep a cup of water around you and drink every hour. Flowers in pots, bouquets in vases, aquariums moisturize the room air a little, but the most effective way to maintain the humidity level in the room is electric humidifiers. On the plane, keep a bottle of water with you and drink every hour.Leaders in water content
Try to keep these products always in your refrigerator, and consume them when you need to replenish the liquid in the body.
|Products |||water content,%|
|Courgettes, lettuce, watercress||95|
|Asparagus, broccoli, cabbage, carrots, grapefruit, mushrooms, oranges, melons, peaches, spinach, strawberries||90|
|Apples, kiwi, pears, pineapples, plums, raspberries, tofu, yogurt||85|
Breakfast. Instead of tea or coffee, drink a glass of warm water, squeezing a lemon into it. And then start an ordinary breakfast. You can add to it fruit juice, for example grapefruit, or eat a portion of melon (water content in it - 90%).
The middle of the morning. Drink a glass of water or eat an apple or pear - they contain 85% of the liquid.
Dinner. Drink a glass of water one hour before lunch. Very useful is a home-made vegetable soup that will provide the body with water and well-digested nutrients.
Afternoon. A glass of water after lunch will help save energy. Herbal tea instead of caffeinated beverages.
Dinner. Green salad and tomatoes contain a lot of liquid, include them in the evening meal.
Before bedtime. When we sleep, we also lose water. Drink a warm lemon drink or soothing herbal tea. Drink better an hour before sleep, so as not to get up in the toilet during the night.Symptoms of dehydration
- Apathy and low attention.
- Dark yellow urine.
- Reduction of trips to the toilet.
- Dryness in the mouth.
- Unpleasant odor from the mouth.
- Plaque on the tongue.
- Pale skin.
- Increased temperature.
- Tea ceremony
- Start the morning with a glass of milk