Dietician
Karolina Dobrowolska-Zrałka
A lot is said about the importance of proper hydration of the body. Especially in the summer, when we struggle with the heat, we travel more and are physically active. With increased effort and high temperature, it is very easy for dehydration, the effects of which can be dangerous to our health. Drinking the right amount of fluid is crucial to prevent it.
Abstract:
- Water participates in many important life processes. Proper hydration is the basis for well -being and effective functioning on a daily basis.
- The best irrigation of drinks are water (with a sustainable mineral composition) and natural isotonic drinks, which additionally complement electrolytes lost during physical exertion.
Why is water so important?
The water content in the human body is even 50-70% (its amount decreases with age). Water is the basic component of the body, it "builds" our body. Occurs in every, even the smallest cell. So you can safely say that a person mostly consists of water. Reactions occurring in our body also require water molecules. It participates in important life processes. Responsible for:- thermoregulation, i.e. maintaining the right body temperature,
- proper course of metabolic processes and organ protection,
- cleansing the body (removal of toxins and other side transformation products),
- Transport, dissolving and absorption of nutrients.
Dangerous effects of dehydration
We are particularly exposed to the dehydration of the body in the summer. During hot weather and increased physical activity, we quickly lose water. Lack of regular fluid supplementation can lead to disorders in water management and dehydration, which is a consequence of water loss from tissues. Studies indicate that the loss of 2% of the body from the body reduces cognitive abilities and physical fitness. The loss of 3% of water results in fatigue, and the loss of 5-8% doubles a decrease in physical and mental fitness of the body. Water loss of 10% is critical dehydration. It is a life -threatening state. What are the symptoms of dehydration of the body?- intensified desire
- Dizziness and headaches
- weakness of the body and drowsiness
- Dry in the mouth
- lack of appetite, bloated belly
- accelerated heart action
- fever
- rapid breath
- decrease in blood pressure
- seizures
- change of mental state
- loss of consciousness
How to ensure adequate hydration?
According to nutrition standards, developed for the Polish population, men should drink about 2.5 liters of liquids a day, while women about 2 liters. However, the demand for water is an individual issue and depends on several factors. They can be divided into 3 groups:- individual factors: gender, age, health, level of physical activity;
- environmental factors: ambient temperature, humidity;
- Diet composition.
Do sweet drinks hydrate?
Sweet juices and drinks They do not serve hydration. They extinguish thirst for a short and often contain a large amount of white sugar, which causes an increase in blood glucose. The body, trying to restore its proper level, takes water from cells, which makes instead of hydration - we dehydrate. In addition, sweet drinks contain a large amount of unnecessary calories that have no nutritional value. It is also worth noting that One of the most dehydrating beverages is alcohol, which disturbs water and electrolyte management and has a diuretic effect. Therefore, on hot days it is best to give up drinking alcoholic beverages.The best way to hydrate
The best irrigating fluids are considered mineral water and isotonic drinks. Every day It is worth reaching for low- or medium mineralized water. High -mineralized waters are recommended for healthy, physically active and athletes, which allow you to supplement the cavities of the elements. When choosing water, pay attention to the mineral composition, which determines the health properties of this drink. If we want to enrich the taste of water, it is worth adding seasonal fruit and a few mint leaves to it. Water with such additives will taste refreshing, provides vitamins and at the same time hydrate our body. They are a great way to hydrate Isotonic drinks, which additionally complement electrolytes lost during physical exertion. They come in various flavors, which is a good solution for people who do not like to drink "ordinary" water. However, it is important to get to know its composition when choosing an isotonic. Most of the drinks available on the market contain flavor amplifiers and a large amount of white sugar, which is definitely not beneficial to our health.Isotonic drinks with a natural composition
Supersonic isotonic drinks are an ideal solution for proper hydration. They are distinguished by a natural composition, do not contain preservatives, dyes or white sugar. They work holistically: they perfectly hydrate and at the same time support daily functioning. In comfortable bottles, they are perfect for traveling, training or at work. Supersonic Beauty Isotonic It irrigates and at the same time supports beauty. Thanks to the content of coconut water, hyaluronic acid and biotin, it moisturizes the body from the inside, has a positive effect on the appearance of hair, skin and nails. SuperSonic Performance Isotonic It also cares for the body's hydration. Thanks to the content of plant adaptogens and guarana, it adds energy, improves the fitness and condition of the body and supports cognitive abilities (focus and concentration). A hydrated organism is a healthy organism that functions in a proper and effective way. That is why it is so important to develop a regular habit of drinking water and drink the right amount of fluid every day. Our body will definitely repay for it!Bibliography:
- Derkowska-Sitarz M., Adamczyk-Lorenc A., Impact of minerals dissolved in drinking water on the human body, "Scientific works of the Institute of Mining of the Wrocław University of Technology", 2008, 123: 39-48.
- Jequier E., Constant F., Water as an essential nutrient: The Physiological Basis of Hydration, "European Journal of Clinical Nutrition", 2010, 64: 115-123.
- Murray B. Hydration and Physical PerformancE, "Journal of the American Nutrition Association", 2007, 26 (11): 542-548.
- Perrier e.T., Hydration for Health: So What? This Advans in Recent Hydration History, "Annals of Nutrition and Metabolism", 2019, 74: 4-10.
- Murray R., Rehydration Strategies-Balancing Substrate, Fluid, and Electrolyte Provision, "International Journal of Sports Medicine", 1998, 19 (7) p: 133-5.
- Idasiak-Piechocka I., Dehydration - pathophysiology and clinic, "Via Medica Nephrological Forum", 2012, 5 (1): 73–78.
- Wiśniewska K., district circuit K., Effect of dehydration on cognitive functions, "General medicine and health sciences", 2021, 27 (4): 372–378.
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