The importance of water in human health
The importance of water in human health is undeniable.
The European Food Safety Authority (EFSA) recommends an average intake of 2.5 liters of water for men and 2 liters for women per day. Of course, these needs vary depending on a number of factors such as physical activity, ambient temperature, overall health, age group, pregnancy, breastfeeding, etc.
The main warning sign of dehydration is thirst.
The discomfort we feel when we are thirsty occurs when it is already too late. The body is already dehydrated and we are simply called upon to repair the damage. Even mild dehydration can minimize our energy and cause fatigue.
Symptoms of mild dehydration include:
- dry mouth,
- headaches
- poor concentration
But what if, despite not consuming enough water according to scientific recommendations, we don’t often feel thirsty?
First of all, our body has a small ability to self-regulate demand according to supply.
Therefore, in periods when we systematically neglect to hydrate, the feeling of thirst is suppressed.
In addition, the feeling of thirst varies with age, as it becomes increasingly weaker with age. Older adults may have a weaker sense of thirst and, if necessary, should be helped and encouraged to drink regularly.
Children need plenty of fluids, despite their smaller body size, and should be encouraged to drink regularly, especially if they are very active.
Infants get the required fluids from breastfeeding or formula milk, but this will increase when solid foods are introduced. On average, it is estimated that food provides about 20% of your total fluid intake, as many solid foods consist of a high water content.
Typical examples include fruits and vegetables, cow’s and nut milks, e.g. almond, soy, coffee and herbal teas.
An indication of good hydration is colorless or light yellow urine. To avoid dehydration and make sure your body has the fluids it needs, choose water as your fluid source.
A good idea is to:
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Drink a glass of water or other calorie-free or low-calorie beverage (tea, chamomile, coffee, herbs) with each meal and between each meal.
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Drink water before, during, and after exercise.
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Drink water if you feel hungry. Thirst is often confused with hunger.
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Measure your daily water consumption with a bottle (environmentally friendly) and try to increase it if you are not close to the general recommendations.
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Install an application on your mobile phone that reminds you to drink water.
Although unusual, it is possible to drink too much water. When your kidneys are unable to excrete excess water, your blood sodium content becomes diluted (hyponatremia) – which can be dangerous to your health.
In conclusion, a balanced water intake is one of the most basic needs for the well-being and overall health of the human body. We must prioritize this care in order to prevent unpleasant situations, which is facilitated by the good quality of drinking water we have in our country.
