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Water. It is among the most essential components for all living organisms. The water content of an adult human body can reach up to 60%. It is necessary for metabolic processes, for distributing nutrients and eliminating waste products throughout the body, and for preserving body temperature and blood flow. It helps with digestion, keeps you from becoming constipated, eases joint pain, keeps your heart rate steady, and shields important tissues and organs.
We run the risk of becoming dehydrated if we don’t have enough of it. In addition to other uncomfortable symptoms, dehydration can cause weariness, cramping in the muscles, and thirst. We can experience cognitive decline. We may become nauseous, suffer from moderate constipation and dizziness, or develop kidney stones.
Getting enough water every day is vital to keeping your body working efficiently. When you’re experiencing diarrhea or vomiting, being physically active, living in a warmer area, or having a fever, your body need extra water. It’s simple to forget to take those sips of water until you start to feel queasy, or to go about your day without considering how much water you’ve had to drink. Water, however, is essential to keeping your body hydrated and healthy, particularly during the summer heat.
What’s the Need for Water?
The recommended daily intake of water is not a one-size-fits-all formula, say medical professionals. The amount of water you should consume each day varies depending on your body type, medical problems, prescription drugs, and other elements. Some people may be able to drink too much water due to diseases like thyroid disease or difficulties with the kidneys, liver, or heart, while some antidepressants and non-steroidal anti-inflammatory medicines (NSAIDs) cause people to retain water.
The recommended daily intake of plain water for adults and children is not set in stone, yet there are broad guidelines for both genders. As a general guideline, men should consume an average of 3.7 liters of water each day, while women should consume roughly 2.7 liters. You can also calculate how many ounces you should drink each day by dividing your body weight in pounds by two. In any case, you shouldn’t have to make an effort to drink water; it should just be a regular part of your day.
How to Maintain Hydration
Staying hydrated is essential to your summertime health and safety. The secret to drinking enough water? Adhere to these simple guidelines:
Sip lots and plenty of water!
Age, sex, pregnancy, and breastfeeding-related differences in daily fluid intake are noted by the Centers for Disease Control and Prevention. To begin, have a cup of water as soon as you get up in the morning or a glass right before bed. After every meal, sip one more glass. After working out, sip one or two cups. Drink water gradually throughout the day to prevent dehydration.
Recognize dehydration symptoms.
Does your skin feel sensitive, itchy, irritated, or dry? It indicates a possible dehydration. Do you have a headache, feel lightheaded or exhausted? These are also indications. Other symptoms include cramping in the muscles, breathing quickly, fainting, and not peeing or peeing very dark yellow. The easy fix if you’re feeling any of these symptoms is to stay out of the heat and stay hydrated. Small over-the-counter alternatives that balance salt and electrolytes with dehydration include Pedialyte and Hydralyte. Make a 911 call if you are very dehydrated.
Examine your urine.
The color of your pee is an excellent indicator of your level of hydration. If your pee is the color of straw, you are properly hydrated; if it is darker, you need to drink more water. You may be somewhat to severely dehydrated if your skin is a dark yellow or amber tint. Naturally, this could be impacted by additional drugs and medical conditions. Speak with your healthcare practitioner if the color of your pee worries you.
Steer clear of caffeine, sugary drinks, and/or alcohol.
Unusual fact
certain beverages dehydrate you more than others! Coffee, sugar-filled sodas, beer, wine, hard liquor, sweet tea, lemonade, energy drinks, smoothies, and flavored milk are among the beverages that are at fault. They include a lot of sodium, sugar, and other chemicals that dehydrate your tissues. For every dehydrating drink you have, think about switching out a few of these or rehydrating with more water.
Take a look at probiotics
Both beneficial and harmful microorganisms live in our bodies. They reside in our skin, stomach, and mouth. Probiotics are live microorganisms that can aid your body’s bacteria. You can find them in yogurt, other cultured foods, and pills. Consuming probiotics can strengthen your defenses against illness, enhance your body’s ability to digest and absorb food and nutrients, including water. Probiotics also aid in the treatment of diarrhea and other disorders linked to dehydration.
Read More: Fiber Feast: Nourishing Your Body with Fiber-Rich Foods
