WATER (Health Fitness)
WATER Health Fitness
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| Water Health Fitness |
How much water should you drink a day? You know that it is very important to drink plenty of fluids when the outside temperature rises. No matter what the thermometer says, being hydrated is a daily necessity. Unfortunately, many of us do not have enough to drink, especially adults. Dr. Julian Sefter says, "Older people do not have thirst in childhood. It can be a problem. Kidney specialists and associate professors at Harvard Medical School. Health Fitness Benefits of drinking water The body works properly every system in the body. Harvard Medical School Special Health Report 6-Week Plan for Health Eating Water has many important functions: Cells take in nutrients and oxygen to your cells Removing bacteria from your bladder Dig helps digestion Avoid Constipation Normalize blood pressure Heart stabilizing heart rate Cushioning joints Protecting organs and tissues Temperature Regulating body temperature Elect Maintaining electrolyte (sodium) balance. Health Fitness
Giving your body enough fluids to complete those tasks means you are boiling. If you do not drink enough water every day, you run the risk of dehydration. Warning signs include dehydration, low blood pressure, dizziness, confusion or dark urine. So how much water should you drink? Most people need four to five cups of water every day. How much water should you drink a day? Generally four to five cups a day is the standard for healthy people. If you have certain health conditions such as thyroid disease or kidney, liver or heart problems, it is possible to take more water; Or if you are taking non-steroidal anti-inflammatory drugs (NSAIDs), opioid pain medications and some antidepressants such as water retention. How much water should you consume per day if you fall into that category? One-size-fits-all is not the answer. Dr. Sefter should take water in person, and if you do not know the exact amount, you should check with your doctor. But the water needs of a healthy person also vary, especially if you are losing water through sweat because you are exercising or because you are on a hot day. If you are wondering how much water you should drink in those cases, talk to your doctor, but the general rule for healthy people is to drink two to three cups of water per hour, or if you sweat a lot. Are coming. Health Fitness
Tips to prevent dehydration It's not just water that keeps you hydrated. All drinks with water contribute to your daily needs. It is a myth that people who drink caffeinated beverages or alcohol are dehydrated because they make you urinate. They do, but during the day, the water coming from these drinks provides a net positive contribution to total fluid consumption. Of course, there are many reasons why water is still a good choice. Remember, sugary drinks can cause weight gain and bloating, which can increase your risk of developing diseases such as diabetes. Too much caffeine can shock you or make you sleepy. And, alcohol should be limited to one drink per day for women and 1-2 drinks per day for men. To overcome dehydration, drink fluids slowly throughout the day. The easiest way to do this is to take a drink with every meal, as well as socially or with medicine. Be aware that you can also get fluids from aquatic foods such as salads, fruits and apples.
MORE BENEFITS OF WATER Health Fitness
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| Benefits Of Water Health Fitness |
1. Helps to increase physical performance If you are not hydrated, your physical performance may be affected. Dehydration can have a noticeable effect if it is less than 2% of your body water. However, it is not uncommon for athletes to lose up to 6-10% of their water weight through sweat. It can change body temperature control, reduce motivation and increase fatigue. This makes the exercise more difficult both physically and mentally. This is not surprising when you consider that muscles are 80% water. If you exercise vigorously and with sweat, then being hydrated will help you in your overall performance. Health Fitness 2. Significantly affects energy levels and brain function Your brain is greatly affected by your hydration state. Studies show that mild dehydration can impair many aspects of brain function, such as weight loss of 1 to 3%. A similar study was conducted on several young people in the same research team. They found that 1.6% of fluid loss in working memory was detrimental and increased feelings of anxiety and fatigue For a person who weighs 150% pounds (68 kg), 1–3% fluid loss equals approximately 1.5–4.5 pounds (0.5–2 kg) body weight. This is easily done through regular daily activities, only during exercise or high heat. Numerous other studies from children to adults have shown that mild dehydration can impair mood, memory and brain function. 3. May help prevent and treat headaches Dehydration can trigger headaches and migraines in some people Research has shown that headache is one of the most common symptoms of dehydration. Furthermore, some studies have shown that drinking water often relieves headaches in people who suffer from headaches. A study of 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day significantly improved migraine-specific quality of life, according to a scoring system for migraine symptoms. In addition, 47% of men drank more water and reported an improvement in headache, while only 25% of men in the control group reported this effect. However, not all studies agree, and in the absence of high-quality studies, the researchers concluded that further research is needed to ensure that increased hydration improves headache symptoms and relieves headaches. Health Fitness
4. Can relieve constipation Constipation is a common problem that makes it difficult to cross stools and stools. It is recommended to increase fluid intake as part of the treatment protocol and there is some evidence to back it up. Low water intake appears to be a risk factor for constipation in both small and large individuals Increasing hydration can help reduce constipation. Mineral water is a particularly beneficial drink for those with constipation. Studies show that mineral water, which is high in magnesium and sodium, improves the frequency and consistency of bowel movements in people with constipation. 5. May help in treating kidney stones Urinary stones are painful flakes of mineral crystals that form in the urinary system. The most common form is kidney stones, There is limited evidence of water retention in those who have had kidney stones in the past. Excess fluid intake increases the amount of urine passing through the kidneys. This reduces the density of the minerals, so they are less likely to crystallize and form flakes. Water can help prevent stones from forming early, but studies are needed to confirm this. 6. Helps prevent hangovers Hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it loses more water than you take in. This can cause you to become dehydrated Although dehydration is not a major cause of hangovers, it can cause symptoms such as thirst, fatigue, headaches and dry mouth. Good ways to reduce hangovers are to drink a glass of water between drinks and at least a large glass of water before going to bed. Health Fitness 7. May help with weight loss Drinking of water can help you lose weight. Because water increases satisfaction and increases your metabolic rate. Some evidence suggests that increasing your water consumption can help you lose weight by slightly increasing your metabolism, allowing you to burn calories every day. A 2013 study of 50 young overweight women found that they drank 16.9 ounces (500 ml) of water 3 times daily before meals 3 times a day for 8 weeks compared to previous study measurements of body weight. Time is also important. Drinking water half an hour before a meal is very effective. This will make you feel more full as you eat fewer calories. In one study, dieters drank 16.9 ounces (0.5 liters) of water before a meal and lost 44% more weight over a 12-week period than those who did not drink water before a meal. Health Fitness