Contents
The importance of water to the human body
Constitutes a water 60% of the human body, and is drinking sufficient quantities of things necessary; Because it has an important role in the functioning of cells and tissues and carrying out their various functions, and the body’s need for it varies depending on several factors, the most important of which are climate and health status, and it is eliminated through the processes of sweating, digestion, respiration and other things. Therefore, these quantities must be compensated either by eating foods that contain On liquids, or by drinking good amounts of water and other drinks. [1]
The benefits of water for the human body
There are many benefits to drinking water, and the following points explain some of them: [2]
- It contributes to maintaining the body temperature, as the sweating process cools the body, and its temperature can rise if the water is not compensated for.
- Helps to digest food more effectively, and make maximum use of it; Because it works to dissolve minerals and vitamins and transfer them to the rest of the body.
- Contributes to maintaining the freshness of the skin by moisturizing it and helping it to form collagen.
- It is one of the important factors in fighting some diseases, such as constipation, because it contributes to bowel movement. As well as high blood pressure, urinary tract infections, and exercise-induced asthma.
- It helps soften the joints, spinal cord and tissues, and it helps reduce joint inflammation .
- It forms one of the important components that make up saliva, in addition to mucus, enzymes and electrolytes, which help break down and digest food, and maintain oral health.
- It helps control calories , but it does not alone lead to weight loss, but rather helps by eating foods that contain an amount of fluids such as fruits and vegetables, which in turn help to feel full, and drinking it instead of high-calorie drinks contributes to reducing daily intake Of calories. [3]
- Maintains the balance of fluids in the human body, which are involved in some functions and processes such as blood circulation , digestion and absorption. In the case of lack of fluid are sent signals to the brain by the pituitary gland background even stimulates the feeling of thirst, and determine the amount of fluid that must be disposed of through the urine or save them in stores. [3]
- Affects the physical and mental activity of a person; Where studies have shown that the loss of 1-3% of fluid or what is called mild dehydration leads to a group of symptoms such as reducing focus and negatively affecting mood, which weakens memory and brain functions, and leads to an increase in the feeling of fatigue, Lack of motivation, and difficulty practicing various mental, physical and psychological activities of the body, while symptoms decrease when maintaining body moisture and drinking enough water; Because it has a role in reducing the oxidative stress to which the muscles are exposed, especially when exercising intensely - where the muscles contain 80% of water - and compensate for what can be lost through sweating , and perform better physical performance. [4]
- Affects the work of the kidneys; As water contributes to dissolving nutrients and minerals, it also helps to eliminate waste and excrete it through the urine; Where the kidneys filter approximately 120-150 liters of fluid on a daily basis, while the lack of drinking water leads to the body being exposed to many diseases such as kidney stones , urinary tract infections, or dehydration as a result of the body losing large amounts of fluids without replacing them, which In severe cases, it can lead to kidney failure, and its complications may lead to the occurrence of some diseases such as anemia , deficiency in the immune system, damage to the nervous system, and heart failure, and kidney failure can be treated through kidney transplantation or dialysis. . [5]
The recommended quantities of water to drink
The body's need to drink water varies according to many factors, and this depends on the extent of their activity, their age, gender, etc., and it is common for people to drink 8 cups a day. However, this amount is not scientifically proven, but it is a good start, while the National Academy of Medicine recommends the total amount of water and other fluids and food that they contain for adult men is approximately 3.7 liters, while adult women need 2.7 liters, and people may need to drink quantities. Greater than water for those who exercise, live in hot areas, or suffer from diarrhea or vomiting. The following is a statement of the recommended quantities of water consumption from drinks only: [6]
| Category | Recommended amount of water per day (cup) |
|---|---|
| Adults are men | 13 |
| Adult women are women | 9 |
| Pregnant or breastfeeding women | 13 |
| Children 4-8 years old | 5 |
| Children 9-13 years old | 8-7 |
| Children 14-18 years old | 11-8 |
Tips for drinking enough water
The recommended quantities of water are obtained through the following methods: [6]
- Keeping a bottle of water with the person wherever he goes, whether at work or the car, or while playing sports.
- Eat foods rich in liquids, such as vegetables and fruits, and foods that are in the form of soup or broth.
- Try to have any drink alongside food.
- Add a pleasant taste to the water by using lemon slices and other citrus fruits.
- Avoid beverages that are high in calories or contain a lot of sugar, and drink water instead.
References
- ↑ Jen Laskey (2-16-2015), "The Health Benefits of Water" , www.everydayhealth.com , Retrieved 14-5-2018.
- ↑ Natalie Silver (20-3-2018), “Why Is Water Important? 16 Reasons to Drink Up” , www.healthline.com , Retrieved 14-5-2018.
- ^ A b Kathleen M Zelman, ( MPH ) , the RD, - LD (8-5-2008), "6 Reasons To Drink Water" , the www.webmd.com , Retrieved 14-5-2018.
- ↑ Joe Leech, MS (4-6-2017), "7 Science-Based Health Benefits of Drinking Enough Water" , www.healthline.com , Retrieved 14-5-2018.
- ↑ James McIntosh (15-2-2018), “Why is drinking water important?” , Www.medicalnewstoday.com , Retrieved 14-5-2018.
- ^ A b look -of Marcin (19-4-2017), "How To Much Water You Drink To Ticket Support Need" , Www.healthline.com , Retrieved 14-5-2018.
