Everyone knows water is vital, since the body is not able to store water, it is important to hydrate throughout the day to stay in shape and avoid experiencing many Symptoms linked to dehydration. Our body is made up of 60% water, that is to say, 60% of the body weight is made up of water molecules.
The latter is not only vital but plays a key role in the communication of the body’s cells with each other, to maintain the temperature of vital organs (thermoregulation) or to eliminate toxins. But then, how do you know if you’re dehydrated? What are the alternatives to after if you don’t drink enough? We’ll tell you everything in this article.
Why Do You Need To Drink Water And Stay Hydrated? Symptoms Of Dehydration
Dehydration is caused by a deficiency of water and minerals, indeed, minerals (magnesium, sodium, potassium calcium) play a key role in the process of absorption of water molecules by the body.
Throughout the day, your body becomes dehydrated through urine, sweat, and stools. It is recommended to drink 2 liters of water per day or more in context generating a greater need (e.g. taking diuretics medications, extreme heat, dry air, diarrhea, vomiting, etc). It is essential to hydrate throughout the day to maintain fluid balance.
How do you know if you’re well-hydrated
First of all, it is important to know how to identify the symptoms of dehydration which include:
- Fatigue
- Headaches
- Irritability
- Body ache
- Decrease concentration
Your body communicates through these Symptoms to indicate dehydration. However, without going too far as to feel symptoms of dehydration, a good way to know if you are properly hydrated is through urine colorimetry. The test is simple, the more colored and darker the urine, the more likely you are to be dehydrated. If your urine is clear or even transparent, you’re well hydrated.
What Are The Health Benefits Of Hydration
Dehydration hinders human performance, it causes Fatigue, lack of endurance, bad mood, and reduced concentration. In this sense, drinking water will allow the body to eliminate waste and toxins, help regulate our body temperature, and provide essential minerals for the proper functioning of our body. It also provides good hydration to the skin.
The benefits of hydration on our health are numerous, water acts on the:
➡️For The Brain
The brain is made up of 85% water. Thus, staying well hydrated promotes thinking and memory while improving concentration skills.
➡️For Muscles
The water inside and outside the muscles helps them function well by providing them with the nutrients they need. Water also helps eliminate toxic acids that accumulate during physical exercise.
➡️For Joints
Good hydration helps lubricate joints, thereby, reducing friction and the risk of bone diseases such as arthritis.
➡️For The Digestive System
Water combined with fibers facilitates the digestive process by breaking down organic wastes before they pass through the digestive tract.
➡️Kidneys
The kidneys help eliminate toxins by using water to filter impurities and convert them into urine.
➡️The Heart
Staying well hydrated helps the heart transport oxygen and other essential nutrients more efficiently, reducing strains on the heart which regulates the flow of blood throughout the body.
➡️The Skin
Good hydration is essential to maintaining healthy skin, poor hydration prevents the skin from getting rid of toxins that cause irritation and clogged pores.
➡️The Weight
Drinking water regularly stimulates metabolism, thereby strengthening the body’s ability to burn fats.
What Are The Hydration Recommendations
Water is essential at all ages, however, needs may vary depending on the period of life. Indeed, water needs are greater in adulthood, during pregnancy, among athletes, and even among seniors.
It is therefore appropriate to adapt water intake according to each situation to maintain optimal hydration. However, it is possible to base yourself on the recommended intake which makes it possible to compensate for water losses. In adults, these daily water losses are estimated at 2.5 liters.
Thus, the following daily water intakes are recommended:
👉 0.75 liters of water from food for men and 0.6 liters for women
👉 1.75 liters of water from drinks for men and 1.6 liters for women
Overall, to be healthy, a person should drink 6-8; glasses of water per day. These intakes should be increased in certain situations (pregnancy, breastfeeding, diarrhea, vomiting, physical activity). Insufficient water intake can lead to a decline in sports performance or even a drop in blood pressure, the appearance of nausea, Intense fatigue, and great thirst.
These Symptoms are a warning of dehydration, which, in extreme cases, can be life-threatening. Depending on the drink you consume, it will hydrate you more or less. The science of hydration and research around it has made it possible to drastically reduce mortality around the world.
Through different forms of awareness and health education on the complication of dehydration either as a silent destroyer or an instant killing mechanism. Indeed dehydration has for a long time been the leading cause of mortality around the world, and symptomatic of many of the diseases causing severe diarrhea (e.g cholera)
Also Check:- The Ultimate Hydration Hacks For Dry Hair
Final Thoughts
So as we have seen, it is essential to hydrate to preserve our health and cognitive ability. There are many tips you can implement daily to strive to drink more and better. You should therefore not wait until you are thirsty to drink, infact, this feeling is already a sign of slight dehydration.
Some people have trouble drinking enough, so it can be good to establish a routine. For example, drink a glass of water when you get up, then a glass of water when you arrive at work, followed by a glass of water before your meal.
To do this, you can schedule regular alarm clocks on your phone. In addition, the simple act of using a straw allows you to drink more and more often, so do not hesitate to equip yourself with reusable stainless steel, you can also use a bottle that you like. It will make hydration more pleasant. Choose it in stainless steel with designs that attract you.
