Six Reasons to Hydrate
September 09, 2022
Summer is a season of intense heat, and people tend to perspire more than in other seasons. However, even in winter, we must still consume water because...
Regular daily water intake helps the body function optimally and prevents health problems. Water plays a regulatory role in many bodily functions, from temperature control to the proper functioning of the circulatory system. We have several BENEFITS OF ADEQUATE WATER INTAKE:
Fluids can be significant allies in weight loss. They promote satiety by inducing gastric distension, i.e., the sensation of a "full" stomach, especially if consumed about 30 minutes before main meals, which helps reduce calorie intake. Furthermore, when cold liquid is consumed, it has a thermogenic effect; that is, it causes the body to expend more energy to balance the liquid's temperature with that of the body before it is absorbed. The sensation of an "empty" stomach can be misleading, as the brain centers that regulate hunger and thirst are in close proximity. Therefore, when you feel hungry, drink some water and wait; if the sensation subsides, it indicates that the issue was thirst. If it persists, then it will be necessary to eat something. However, it is essential to remember that we should not wait to feel thirsty to ingest fluids, as thirst is already a sign of dehydration.
To ensure proper intestinal function, in addition to fiber intake, fluid consumption is crucial as it helps hydrate the fecal bolus, aiding in its elimination. Fiber consumption without adequate fluid intake can have the opposite effect, leading to constipation and the formation of gases that cause cramps and discomfort.
One of the first signs of dehydration appears in the skin and mucous membranes. Between cells, we have interstitial fluid that helps support the skin, among other functions. Insufficient water intake leaves the skin flaccid and dull. The skin loses its turgor, taking longer to return to its natural state after distortion. In addition to keeping the skin hydrated and firm, drinking water also promotes the excretion of toxins through feces, urine, and sweat, which enhances skin appearance.
Water is also fundamental for the proper transport of nutrients in our body. Without it, blood becomes denser and, consequently, less capable of transporting nutrients like vitamins and minerals to our cells. Water-soluble vitamins, such as vitamin C and B-complex vitamins, are absorbed by the body only in the presence of water. Unlike fat-soluble vitamins, which are stored in adipose tissue, water-soluble vitamins are generally not stored in significant quantities in the body. Therefore, they must be consumed regularly, and correct water intake is essential for their absorption.
The eyes are extremely sensitive organs susceptible to dehydration; dryness can lead to problems such as inflammation and infections. By keeping the body hydrated, we prevent ocular lesions.
When we consume the appropriate amount of fluids, we make urine less concentrated and facilitate the excretion of substances no longer needed in our bodies. This prevents urinary tract infections and the formation of stones.
Fluid consumption should occur throughout the day and between meals. When too much fluid is ingested during meals, the concentration of hydrochloric acid in the stomach decreases, and some enzymes are diluted, impairing food digestion and potentially causing indigestion and flatulence.
* Water has no calories and is a source of minerals. If you don't enjoy plain water, create a flavored version by adding mint leaves, rosemary, orange slices, or lemon. A good tip to remember to drink water is to always carry a bottle with you—in the car, at work, at home, and at the gym.
* Teas are also excellent options for hydration; among the most appreciated infusions are chamomile, lemon balm, sweet fennel, peppermint, and spearmint. Teas should not be sweetened; to add flavor, you can use cinnamon sticks, cloves, orange slices, and tangerine. Also, try using apple and lemon peels, pieces of strawberry, pineapple, and other fruits.
* Fruit juices are rich in vitamins and minerals, and in addition to being refreshing, they provide energy and hydrate.
There are countless possibilities for fruit combinations to prepare natural juices, but if you prefer a ready-made option for convenience, choose those without preservatives and added sugar.
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