As is known, water does not provide calories. But does it provide us with vitamins or trace elements? So water per 1000ml contains sodium (50 mgr), calcium (30 mgr), magnesium (10 mgr), copper (0.16 mgr), zinc (0.1 mgr) and fluoride (258 μgr). The nutritional value and taste of water, however, have little to do with the above analyses. For someone who has received recommendations from their doctor for a low-sodium diet, they should know which water to prefer over the total that is circulating.
Just as our planet is made up of 70% water, so too is the planet "human body" made up of 55-70% water. More than half of our body is "inhabited" by this liquid. Specifically, our blood is made up of 95% water, our lungs are made up of 85%, our kidneys are made up of 83% and our heart is made up of 75% water.
The most basic biochemical and non-biochemical functions that water performs in our body are:
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Setting the internal temperature: Our bodies lose water through sweat during physical activity and in hot environments. Sweat keeps our bodies cool, but our body temperature will rise if we don't replace the water we lose. This is because our bodies lose electrolytes and plasma when they are dehydrated.
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Saliva production: Water is the main component of saliva. Saliva also contains small amounts of electrolytes, mucus, and enzymes. It is essential for breaking down solid foods and maintaining the health of our mouths.
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Auxiliary role in digestion: Hydration makes the digestion process run more smoothly throughout the digestive process, from the ingestion of food to its final processing in the lower part of the large intestine.
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Helpful role in disease prevention such as kidney stones (hydration is generally key to kidney function), hypertension and constipation but also in treatment. A key role in the development of diseases such as the flu, the common cold in general. Our respiratory secretions thicken and are difficult to clear from our lungs. Also, since muscles are made up of approximately 80% water, hydration during physical exercise is essential. Water contains electrolytes and minerals that maximize athletic performance. Those of you who watch sports that have timeouts, such as basketball and tennis, will notice that athletes consume quantities of water to avoid dehydration. It has been shown that optimal hydration prevents this from happening and can even reduce the oxidative stress that occurs during high-intensity exercise.
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Helps with cognitive function: Hydration positively affects short-term memory and brain function in general.
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Helps in the absorption of vitamins: Water-soluble vitamins (B complex vitamins & vitamin C) need water to be absorbed.
Q&A's about water
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How much should we drink?
The final amount depends on factors such as age, gender, physical activity, possible illnesses, pregnancy, etc. On average, a man needs 3,7 liters per day and a woman 2,7 liters. These amounts include the total fluids we receive and not only from drinking water. In other words, we usually get 20% of the fluids from these numbers through food and the rest from water (tap or bottled). Also, those who exercise should stay hydrated throughout the exercise. While those who take medication according to the instructions consume corresponding amounts. We must emphasize that the total water intake also depends on the temperature and the season. The requirements are not the same when we talk about winter (especially in humid climates) as the requirements in summer (especially in dry climates). In the first case, the maximum daily consumption can be up to 3 liters for men (total) and 2 for women respectively. This amount increases significantly during the summer months.
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What happens when we don't drink enough water?
It causes various conditions from dehydration to constipation and reduced cognitive function. Also, reduced athletic performance & endurance, increased fatigue, slow recovery from illness, dry mouth, reduced satiety (i.e. many times we may not be sufficiently hydrated but think we are hungry) and low ability to lose weight. In general, water plays a role in weight loss since it regulates many metabolic processes. Attention should be paid to elderly people. Why? Because when we are younger, thirst makes us drink water. Thirst warns that our body is already dehydrated and wants immediate water intake. However, the thirst "alarm" in elderly people does not work the same as when we are younger, so people over 66 years of age should make sure to stay hydrated throughout the day.
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Do coffees and soft drinks replace water?
No. Quite the opposite. Especially drinks that contain sugar (soft drinks, energy drinks, juices, sweetened milks) due to the increased content of substances such as sugar and caffeine, cause our body to have increased needs for fluids. Also, the consumption of tea and coffee must definitely be accompanied by additional consumption of drinking water since they cause increased urination, so our body does not retain the necessary amount of fluids. Alcohol consumption also requires an increase in water consumption since it causes dehydration.
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Which foods contain the most and which the least?
The foods that are richest in water are fruits and vegetables. Both contain at least 80% water. Milk (85%), yogurt (also 80-85%) and fish (depending on the type, it can reach 80%) are also rich in water. On the contrary, olive oil and sugar have no water at all. Honey has about 15%, sugar, while bread consists of almost 50% water. Through a balanced diet, it is possible to ensure 1 liter of water on a daily basis (especially through the Mediterranean diet).
Conclusion
Water is the most vital nutrient for every cell in our body. Without it, there is no life. It regulates the temperature in our body, helps flush out waste (through urination), ensures smooth intestinal function and forms saliva. It is used as a lubricant (in our joints) while participating in all the biochemical processes of our body, ensuring its proper functioning 24/7. It is the most widespread element not only on planet Earth but also in our "personal" planet, our body. Vital functions (such as the brain) rely on the presence of water, both for our development and our survival. As well as for excellent athletic performance. And all this from the consumption of the most economical nutritional good (in the Western world). Make sure to hydrate yourself sufficiently to maintain good health for your immune system.
photo Amelia, https://pixabay.com
