Drink water: 7 good reasons for the natural thirst quencher
Often they drink when they are thirsty. Thirst is already a warning signal of our body, which signals the beginning of a dehydration. A sign that you drank too little. The consequences are often headaches, tiredness, difficulty concentrating up to circulatory problems ...
Drink water: 7 good reasons for the natural thirst quencher
Please drink water regularly
Those who want to stay fit physically and mentally should drink regularly throughout the day in addition to a healthy diet. Although the human body - depending on age and gender - consists of 50 to 80 percent water, it can not save it in the long term. Without food humans survive up to 40 days, without water just four days.
The fluid that our body loses through breathing, sweat, and urine needs to be constantly re-injected. Every day that's about two to two and a half liters. About one liter is compensated by food again.
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The German Society for Nutrition (DGE) recommends that adults drink one and a half to two liters a day. Physical exertion, heat or diseases such as diarrhea and vomiting increase the need even more.
Drink water: Tips for hot summer days
Drink enough. Experts advise drinking an average of 1.5 liters. In summer it can be up to 3 liters.
Drink before you feel thirsty. Get used to drinking regularly. Feeling thirsty is a sign of dehydration.
Do not drink ice cold drinks. The body needs to expend energy to adapt the cold drinks to our body temperature. This will make you sweat even more.
Do not drink large quantities at once. The gastrointestinal tract can take up to a liter per hour. Everything about it just means that you often have to run to the toilet and excrete important nutrients.
Eat watery foods. It's not just drinks that can absorb fluid. Even foods such as cucumber or melon can act as a thirst quencher because they consist of 95 percent water.
Drink water - think better
The brain is the hallmark of the intelligent human being. And because that is the case, we strive to make our brain work even more effectively, to make even better use of its capabilities. A simple, proven remedy: Optimum supply of nutrients. And that includes lots of fluids and food.
Science confirms the connection between healthy nutrition and brain activity. The most important nutrients that the brain needs are:
Also important are proteins, lipids, lecithin.
Of great importance for mental performance is adequate hydration. Because a powerful brain needs one thing above all else: water. The brain cells receive their energy in the form of oxygen and glucose with the blood, which consists predominantly of water. If you drink too little, the blood can become thick and the nutrient supply of the brain can stop.
Studies confirm that even a fluid deficit of one to two percent impairs mental performance.
Recently, scientists at the University of Connecticut have shown that even a small and unbalanced fluid loss - caused by heavy sweating, for example - worsens the mood. As a result, alertness sank in men, they became more tired and working memory subsided. In addition, they registered increased tension and fear.
The women examined in turn complained at a dehydration of 1.36 percent on a worsened mood, had problems to perform tasks, could focus less and complained more about headaches.
For the scientists, the symptoms were clear - was their recommendation, during and after moderate physical stress on sufficient drinking to pay attention.
Water: Drink healthy
Why is drinking so important?
Water fulfills important tasks in our body. Which water is right for whom depends on many criteria.
The human body consists of more than half of water. It is indispensable for humans and plays a central role in the organism. His most important tasks:
- As a building material, it is part of all body cells and fluids.
- As a solvent it is necessary for metabolic processes and transport processes.
- As a reaction partner, it participates in biochemical reactions.
- As a coolant of body temperature, it cools the body while sweating.
Water flows in a glass
A lack of water can lead to serious, sometimes irreparable damage to the organism. Too little water in the diet initially worsens the flow of the blood, breakdown products can no longer be eliminated through the kidneys, muscles and brain are no longer optimally supplied with oxygen and nutrients. In the worst case, there is kidney and circulatory failure.
Fortunately, such phenomena are rare with us, as there are sufficient drinking water and other drinks available. Thus, the water balance of supply and delivery in healthy people is usually balanced. Much more common are the first signs of a lack of fluid: Already from 2% fluid loss based on body weight reduces the physical and mental performance. This is especially noticeable in sports and at work.
How much should you drink a day?
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On average, an adult should drink at least 1.3 to 1.5 liters a day. Recommended are all water types, unsweetened herbal and fruit teas or juice spritzers in proportion of a portion of fruit juice and three parts of water. With reduction diets, illnesses, sports or heat, the recommended amount may also be significantly higher.
As a rule, the thirst stimulates in time for drinking. However, one does not always rely on this sense: Under stress or concentrated work, the thirst is often suppressed. In addition, there are certain groups of people who should pay particular attention to an adequate supply of fluid.
Infants need more fluid than adults in relation. They are particularly prone to dehydration, for example, persistent diarrhea. Whilst fully breastfed infants cover their water needs with breast milk - bottle children through infant milk formula - older babies need to get used to regular drinking.
Even children need comparatively much fluid. During romping or on hot days, their demand continues to increase. In addition, studies show that toddlers often drink too little. They feel less thirsty or simply forget about drinking. Schoolchildren can concentrate better if they are allowed to drink not only during breaks, but also during class.
Athletes need to balance their fluid losses well to stay productive. For example, for endurance athletes, a drinking volume of 0.15 to 0.25 liters every 15 to 20 minutes is ideal.
Elderly people often rarely feel thirsty. Many also drink for fear of frequent toilets or after the outdated rule, one should not drink to the food, too little. Especially in the elderly, sufficient fluid ensures that their physical and mental performance is maintained.