The Amount of Water We Drink in Summer Should Be Increased Expert Merve Sayın stated that the amount of water we drink in summer should be increased in order to bring the water level of our body to a sufficient level. Merve Sayın also pointed out that it is necessary to drink water just as water, as some of the liquid drinks such as tea, coffee, fruit juices, herbal and fruit teas will increase the excretion of fluid from the body.
Nutrition and Dietetics Specialist Merve Sayın explains the benefits of water. He explained the positive/negative effects on the human body if consumed in little or too much.
It is the most important element for human life after oxygen and is an indispensable part of our nutrition. When the human body loses 100% of the carbohydrates and fat and 50% of the proteins, its life is in danger, while losing only 10% of the body water is life-threatening. Approximately 50-70% of a person's body weight consists of water. Although this rate varies depending on age, gender, weight, height and the degree of physical activity of the person, it is generally 60% in men, 50% in women and 65-75% in children. As age progresses, the fat rate in the body increases and the water rate decreases.
It is taken into the body with water, food and drinks. Water taken into the body passes into the blood after being absorbed in the digestive system. It comes to the kidneys through the bloodstream and a significant part of it is excreted out of the body as urine. Some of it is used and excreted from the body through the skin, respiratory and digestive systems.
The daily water need of an adult varies approximately between 1-1.5 ml of water for every 1 calorie taken into the body. Age, gender, physical activity and seasonal differences also affect this situation. Since some liquid drinks such as tea, coffee, fruit juices, herbal and fruit teas will increase fluid excretion from the body, it is necessary to drink water only as water. The intake and excretion of water into the body occurs in balance. In order to maintain normal fluid volume in the body, daily fluid intake must be equal to daily fluid loss. When this balance is disrupted, some discomfort occurs.
In hot weather; The body works as a temperature regulator. The point we should pay attention to is the need to increase the amount of water we drink in summer. As our body heats up, it sweats and loses water. B. For this, we need to bring the water level to a sufficient level. The body uses water actively, it cannot store it. For this reason, we cannot stand thirst. The maximum time our body can survive without drinking any water is 7 days under optimal conditions.
In athletes; If the body that has lost water cannot replace enough fluid; It reacts to this and slows down our metabolism. It tries to prevent the excretion of water. Especially after sports, to replace the water excreted with sweat; It is necessary to drink 1-1.5 glasses of water 15 minutes before exercise and race, and 1/2 glass of water every 10-15 minutes during exercise and race.
No liquid drink can completely replace water.
Benefits of Water for Human Health
•It is effective in the digestion, absorption and transportation of nutrients to cells,
•It is responsible for the regular functioning of cells, tissues, organs and systems,
•The brain, spinal cord and other organs. protects from external factors,
•Moisturizes body tissues such as mouth, eyes and nose,
•Keeps body temperature balanced,
•Most of the trace elements the body needs are met by water,
•Skin It becomes beautiful,
•Helps to remove waste and toxic substances out of the body,
•Balances the volume and pressure of the blood, ensures its fluidity,
•Carries oxygen and nutrients to the cells and removes the solid substances necessary for the cells to perform their functions. It helps to dissolve,
•It ensures the balance of the muscles,
•It plays a role in the removal of edema,
•It ensures the lubrication of the joints,
•It is known to help prevent the formation of cellulite because it plays a role in regulating the moisture and elasticity of the skin. When water is consumed less; The liver, which needs to convert fat storage into energy, is disrupted and the melting of fat slows down. Additionally, insufficient water consumption It can also cause the metabolism to work slowly.
When too much water is consumed;
Consuming more water than necessary can cause poisoning of the person. Excess water in the body; It can cause a decrease in the amount of sodium in the blood (hyponatremia), swelling of the cells by taking in too much water, serious physical problems, brain edema and, in serious cases, brain death. People who consume excessive water are called 'Potomania'. Potomania generally; It is frequently seen in people who have no appetite, consume too much alcohol, coffee, cigarettes and drugs, and among athletes. Excessive water consumption may cause the kidneys to work more than normal in these people and cause mineral losses in the body.
TO SUMMARY:
•10-12 glasses of water per day. Drink by distributing it inside,
•Do not wait until you are thirsty to drink water. Remember; Our body needs much more water than we feel,
•Drink 1-2 glasses of water 15 minutes before each meal; Speed up the formation of this feeling in our brain, which receives the message of satiety in 20 minutes,
•Drink water every morning when you come to your workplace, make this behavior a habit,
•Always keep clean water, preferably in a glass bottle, on your desk.,< br /> •Be sure to drink a glass of water every night before going to bed,
•The first thing you should do when you wake up in the morning is to drink a glass of water,
•You should always keep water in a visible place, drink it before you feel thirsty. Care should be taken in consuming it,
•In lactating women; The most important liquid that increases milk production is water. Water should be preferred instead of high-calorie ready-made fruit juices and fizzy drinks that cause gas. •During pregnancy; The importance of water increases even more. The amniotic fluid containing the baby renews itself every three hours. Since the amount of amnion decreases with insufficient fluid intake, the need for water increases.
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