Water is the most important fuel for our survival. However, although we do not realize the importance of water most of the time, we only think of drinking water when we are thirsty. Although the most basic indicator of water deficiency in the body is thirst, the basis of complaints such as distraction and headache is not meeting our daily needs. The proportion of water in our body is between 45 and 70 percent, depending on age and gender. First of all, water is necessary for cleaning our body and maintaining the function of organs. Water is also effective in transporting nutrients and oxygen to cells and regulating body temperature. Therefore, one should not wait to be thirsty to drink water. Because not meeting the need for water brings along various problems.
The percentage of water in our body decreases as we age, starting from the day we were born. The feeling of thirst is a physiological response to a 1-2 percent decrease in the amount of water our body has. However, many problems such as weakness, fatigue, headache and distraction can be experienced during the day due to thirst. Excessive water loss is defined as 'dehydration'. If 10 percent of the water in our body is lost, there is a life-threatening danger. In order to avoid these problems, it is necessary to pay attention to regular water consumption.
Calculation of daily water consumption
One of the most confusing questions about water is "How much water should I drink per day?" is coming. The daily water requirement varies according to the weight, physical activity and health status of the person. On average, 30-35 ml of water consumption per kilogram meets the daily need of the person. However, on average, consuming 8-12 glasses of water a day can meet your water needs. At the same time, water needs can be tracked by checking your urine color. If your urine color is dark, you may interpret that you are not drinking enough water, while if your urine is clear, it means your fluid balance is normal.
Benefits of Water
1. It is the most basic nutritional source of the skin
Consumption of sufficient amount of water helps to protect the elastic structure of the skin. It makes the skin shiny and smooth. For this reason, visible reductions in skin wrinkles are detected in people who consume water regularly. Because water not only cleans our body from the inside, but also keeps our skin moist and alive.
2. Increases breast milk
Water consumption is even more important for pregnant women and women who have just given birth. During and after pregnancy, water consumption should be 2.5-3 liters on average. Consumption of sufficient amount of water during pregnancy supports the elimination of edema in the body, ideal weight gain and prevention of skin problems. In the postpartum period, the most natural milk-forming substance is water and it increases breast milk. circulation is required. The operation of this circulation is possible with sufficient water consumption. People who do not have a regular and balanced diet, use excessive amounts of drugs, have a sedentary lifestyle or have a high stress load may experience more edema problems in their bodies when they do not consume enough water.
4. It is effective on metabolism
Water; It is also very effective on weight management, accelerating metabolism, appetite control and feeling of fullness. Those who have weight problems should pay attention to their daily water consumption while paying attention to their nutrition. The data obtained from the new studies show that sufficient water consumption can accelerate the metabolism by 24-30% in 1-1.5 hours and benefit calorie expenditure.
5. Necessary for the functioning of the intestines
The regular and active functioning of our intestines depends on adequate fiber and fiber intake, physical activity and adequate water consumption. The absence of one of these three conditions may adversely affect the system. Especially those who have intestinal problems should pay more attention to water consumption.
6. Support in the fight against diseases
Water has an indispensable importance to fight and purify the body from toxins. It is beneficial for the prevention of hypertension, especially by urinary system infections, prevention of kidney stone formation and cleaning of bacteria causing infection. However, water; It cleans the respiratory tract, is very effective on allergies and colds. Therefore, it helps to reduce the susceptibility to many diseases that may occur and helps to maintain the internal balance of the body.
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