You have all heard the phrase that a person should drink 7-8 glasses of water daily. Is it an immutable fact or a completely debunked fiction? It turns out that the good old rule arose from discrepancies in the recommendations back in 1945. This directive was carried out by the progressive population for the next 50 years. And in 2004, scientists removed strict recommendations from citizens. As it turned out, you need to drink as much as the body requires. If you don't want to, you don't have to forcibly shove about two liters of water into yourself every single day. Any drinks, even those that contain caffeine, perfectly tone up and quench your thirst. In addition, water is also found in first courses, fruits and vegetables.
Additional moisturizing is needed in exceptional cases
If a person is healthy and feeling well, he does not need additional hydration. This is necessary only under certain circumstances, at the moment when we get sick, experience physical overload, or in the heat. During this time, the body loses a large amount of fluid. If the water balance is not replenished in a timely manner, dehydration may occur. Let's talk about this in more detail.
What are the body and cells made of?
The importance of moisture to the body is truly priceless. It makes up more than 70 percent of body weight and is responsible for important functions, including digestion, thermoregulation, blood flow, and overall cellular health. Every day we lose 4 to 9 servings of water through breathing, sweating, and urine. For most healthy adults, this loss is not critical. Hydration (the attachment of water molecules to ions) is such a fine-tuned process, and the systems that regulate it are so sensitive that we have nothing to worry about. It is only important to listen to the urge to thirst.
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The body only compensates for the loss of 1-2 percent of the total moisture in the body. That is why we are drawn to drink so often during the day. These signals arrive at the brain in a timely manner. After all, all systems in the body are connected into a single mechanism. The kidneys, sweat glands, and hormones work together to control water balance. A person should not lose more moisture than he receives.
The hypothalamus regulates body temperature
It all starts with the hypothalamus, the gland responsible for regulating body temperature and starting the processes that distribute fluid throughout the body. When this part of the brain detects that there is too little moisture left in the blood, it sends a signal to release the antidiuretic hormone vasopressin, which retains moisture in the body and constricts the blood vessels. As a result, the kidneys take up less water and urinate less frequently. If you look at the urine during this period of time, then it becomes more concentrated and darkish in color. In parallel, the brain signals a person to thirst. As soon as you fill up the missing fluid in the body, the hypothalamus will release all its previous commands, and the body will continue to function normally.
When does the body work in an emergency mode?
Critical situations occur quite often: when the body temperature is elevated due to an illness, when you exercise hard or when you are in a warm environment. At this time, the sweat glands are actively working. Thus, the body tries to lower the body temperature to its natural level. As the sweat evaporates from the skin, not only moisture but also some heat is removed.
What can lead to dehydration?
As we said, a person loses fluid on a regular basis. There is nothing criminal in this. However, in emergencies (excessive sweating, excessive urination, diarrhea, or no drinking water at hand), dehydration can occur. In this case, you can feel a number of characteristic symptoms, including dry mouth, lethargy, dizziness, chills, and inability to urinate. After all, earlier the hypothalamus had already given an order to the kidneys to retain the deficient fluid in the body. What happens next?
Water is an essential part of regulating blood volumes. Deficiencies can affect blood pressure and heart rate. That is why, as a result of dehydration, the heart begins to beat in an increased mode. Some people experience headaches and migraines at this point. Although this theory is still under investigation, the fact remains. Cardiovascular problems can affect both the heart and the brain. So it is in the case of dehydration. When organs cannot maintain adequate fluid levels, blood vessels constrict and the brain does not receive enough oxygen. This is what causes headaches. Thus, when cells do not receive life-giving moisture, all systems of the body signal danger. Alarm bells from various organs, fatigue and lethargy loudly declare,that it's time to quench your thirst.
Besides physical problems, there are psychological and cognitive problems
However, lack of moisture does not manifest itself only through physical symptoms. Dehydration also affects cognitive function and psychological aspects. Scientific studies have shown that even a small amount of fluid loss can cause loss of concentration, memory lapses, and mood problems.
How much water should you drink daily?
There is no consensus on this issue, and the optimal amount of water to maintain water balance in the body varies from person to person. It depends on gastronomic preferences and the climatic zone of residence. This is influenced by the level of our activity. In order to always keep the body hydrated, it is enough to listen to the urge to thirst, and also to add more fruits and vegetables to your diet.
How to maintain water balance in critical cases?
However, there are critical circumstances when we must approach the issue of hydration with particular attention. These include fever, exposure to heat for a long time, and upset stomach. In some cases, these conditions are a combination that can ultimately lead to disaster. That is why doctors recommend an abundant warm drink for colds, and for an eating disorder, you need to be especially careful. When the body refuses to accept moisture, it comes out with vomiting or diarrhea, an emergency hospitalization is required.
The best drinks to hydrate your workout
During the training process, a sufficient amount of salt and other electrolytes is lost through sweat. That is why it is so important to replenish the loss of moisture with special sports drinks or coconut water. The carbohydrates and electrolytes in sports drinks will quickly rehydrate and relieve fatigue after exercise.
If you drink more than you need, the kidneys cannot handle the load, leaving moisture in the body. As a result, the so-called water intoxication occurs, while the blood dilutes, and edema appears on the body. To prevent this from happening, do not drink through training and listen to the urges of your own thirst. If you drink water, it is best to take small sips.
Inga Kaisina