How much water we need every day. Dehydration leads to extra pounds and makes us vulnerable to disease

How much water we need every day. Dehydration leads to extra pounds and makes us vulnerable to disease

Heart disease, but also diabetes or extra weight can be prevented if we drink enough water. But when it exaggerates, it can even get coma from too many fluids

Water is the one that supports metabolic reactions, helps to transport nutrients and hormones in the body and ensures the elimination of "waste". If it is well hydrated, the body can effectively fight diseases. But too much water is not indicated. Physicians advise us to consider sex, height, weight when it comes to water needs. Here are the main beneficial effects of water, as it emerges from the research.

1 Adjusts the level of sugar in the blood

When the body is dehydrated, it increases the level of vasopressin, a hormone that promotes water absorption and forces the liver to release more sugar in the blood. Over time, this pattern prevents the body from producing insulin on its own. French scientists have been pursuing, for ten years, the evolution of the health status of about 3,000 men and women aged between 30 and 65 years. At the beginning of the study, all had normal blood sugar levels. After nine years, approximately 800 subjects developed type 2 diabetes, but those who consumed enough water between 1 and 3 liters of fluid reduced their risk of illness by 30%.

Prevents infarction and reduces the risk of cancer

If you drink plenty of water every day, considerably reduce the risk of a heart attack. According to a study published in the American Journal of Epidemiology, people who consume more than 5 glasses of water a day reduce their risk of death by 41%. And the risk of colon or breast cancer is reduced by 45% by moisturizing, according to research done in the US.

3 Help weaken

Adults who drink two glasses of water before eating lose about 2 kilograms more than those who do not consume water before the meal. The research has been included in a report with 11 studies on the impact that water consumption has on diets, three of which show that water helps weight loss.

4 Reduces fatigue and relieves headaches

Scientists have shown that one of the main factors causing fatigue is dehydration. Our body is made up of 70% of the water. The effects of dehydration are decreased metabolism, feeling tired or weakened muscle strength. Only a 2% decrease in the amount of water in the body reduces physical and mental performance visibly. With two cups of water and a break of 15-20 minutes, most headaches can be resolved, along with many symptoms of tiredness or joint pain.

5 Keep young skin

For smooth and fresh skin, but also to remove toxins from the body, it is very important to consume at least eight glasses of water per day.

6 Healthy sex life

The benefits of hydration to health are recognized, but few know that it also has a direct impact on sexual life.

Sufficient liquid consumption fights fatigue and directly influences energy. For women, in particular, constant water consumption is all the more important as it acts directly on the mucous membranes, leading to proper lubrication of the vagina.

Here are some tips to stay hydrated:

  • It is important to have a bottle of water at your disposal at all times.
  • If you want an alternative to flat water, try to change your taste by adding a slice of lemon to your drink.
  • When exercising, consume water before, during and after exercise.
  • Start and end your day with a glass of water.
  • When you are hungry, drink water. The feeling of thirst is often confused with hunger. True hunger will not be soaked in water.
  • Schedule yourself to drink water if you are not used to it – for example, when you wake up at breakfast, at noon or when you go to bed or drink a small glass of water at the end of each hour.
  • Drink water even when you go to the restaurant.

How much water do we need every day? It depends on sex

"The daily water requirement depends on sex, height, weight, ambient temperature, health, activity level and diet (one based on fruits and vegetables will require less water)", according to Lygia Alexandrescu.

Men are advised to consume three liters of liquid per day, and women 2.2 liters. Suggested quantities include not only water but liquids in general. Even coffee, tea, fruit juices, or sweetened drinks provide more water to the body, although sugary beverages are generally not recommended. Approximately 20% of the amount of water we ingest each day comes from food.

The risk of coma, higher in athletes

Hyponatremia (low sodium level) is a problem that is rarer than dehydration, but it can be serious. It occurs especially in athletes who consume too much water, thus diluting the level of sodium in the body.

"The danger of excessive water consumption is relatively low, because such consumption is difficult to achieve. However, there are people with obsessive-compulsive behaviors in this regard, as well as athletes who make maximum efforts, and therefore they consume huge amounts of water, which can dilute the blood electrolytes, affecting the muscular, brain and cardiac functions, warns nutritionist Lygia Alexandrescu. Symptoms usually include headaches, dizziness, fatigue, nausea, but it can get coma.

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