Every person experiences the strongest feeling of thirst at some point. It can appear not only in summer, but also in winter, especially if it is preceded by intense physical activity. As a rule, in order to get rid of it, it is enough to drink a glass of water. It will allow you to replenish the lost fluid in the body, the lack of which causes similar sensations. But what if he is not at hand?
The role of water in the human body
Doctors say that the feeling of thirst cannot be ignored in any case. The human body is almost 60% water. She also takes an active part in many processes taking place in it, and is responsible for the normal operation of all organs.
In addition, it is water that regulates the temperature of the human body, helps to neutralize toxins, ensures the transport of nutrients and oxygen to the cells, and also takes care of the health of tissues and joints. Lack of water causes hypotension, an imbalance of electrolytes, or minerals such as potassium, calcium, sodium and others, cardiac arrhythmias and impaired brain function.
How long liquid does a person need
Experts at the Mayo Clinic (the largest association of multidisciplinary clinics, laboratories and institutes) claim that under normal conditions, “every day, the human body loses up to 2,5 liters of fluid through breathing, sweating, urination and bowel movement. In order for these losses not to affect its functioning, it needs to be replenished “(3,4)… That is why nutritionists are advised to drink up to 2,5 liters of water per day.
According to research from the Institute of Medicine in the United States, 20% of the body’s water comes from food. In order to get the remaining 80%, you need to drink various drinks or consume certain vegetables and fruits with a high water content.
In some cases, a person may need up to 7 liters of water per day, namely:
- 1 When playing sports or prolonged exposure to the sun;
- 2 With intestinal disorders;
- 3 At high temperatures;
- 4 With menorrhagia, or heavy menstruation in women;
- 5 With various diets, in particular protein.
Causes of fluid loss
In addition to the above reasons for moisture loss, scientists have named several more. Some of which, to put it mildly, are surprising:
- Diabetes. The course of this disease is accompanied by frequent urination. This is explained by the fact that at some point the kidneys cannot cope with the load, and glucose leaves the body.
- Stress. Scientifically speaking, over-activity of stress hormones lowers electrolyte and fluid levels in the body.
- Premenstrual syndrome (PMS) in women. According to Robert Kominiarek, a board-certified family physician based in Ohio, USA, “PMS affects the levels of the hormones estrogen and progesterone, which, in turn, affect the level of fluid in the body.”
- Taking medication, especially to stabilize your blood pressure. Many of them are diuretic.
- Pregnancy and, in particular, toxicosis.
- Lack of vegetables and fruits in the diet. Some of them, for example, tomatoes, watermelons and pineapples, contain up to 90% water, so they take an active part in replenishing the loss of fluid in the body.
Top 17 Foods to Replenish Body Fluids
Watermelon. It contains 92% liquid and 8% natural sugar. It is also a source of electrolytes such as potassium, sodium, magnesium and calcium. Along with this, thanks to its high levels of vitamin C, beta-carotene and lycopene, it protects the body from the harmful effects of ultraviolet rays.
Grapefruit. It has only 30 kcal and is 90% water. In addition, it contains special substances – phytonutrients. They are able to cleanse the body of toxins and reduce the risk of developing cancer cells.
Cucumbers. They contain up to 96% water, as well as electrolytes such as potassium, calcium, magnesium, sodium and quartz. The latter is incredibly beneficial for muscle, cartilage and bone tissue.
Avocado. It contains 81% of the liquid, as well as 2 main carotenoids – lycopene and beta-carotene, which have a positive effect on the general condition of the body.
Cantaloupe, or cantaloupe. At 29 kcal, it contains up to 89% water. In addition, being an excellent source of energy, it speeds up metabolism and normalizes blood sugar levels.
Strawberry. It contains only 23 kcal and contains 92% water. It has excellent antioxidant properties and is also actively involved in the regulation of blood sugar levels.
Broccoli. It is 90% water and has antioxidant and anti-inflammatory properties. In addition, it contains the most important of the electrolytes – magnesium, which normalizes the work of the cardiovascular system.
Citrus. They contain up to 87% water and a huge amount of vitamin C.
Lettuce salad. It is 96% water.
Zucchini. It contains 94% water and also helps to improve digestion.
Tomato is 94% water and a huge amount of nutrients and antioxidants.
Celery. It is 95% water and improves the functioning of the cardiovascular system and the gastrointestinal tract, as well as slows down aging and soothes the nervous system.
Radish is 95% water.
A pineapple. It is 87% water.
Apricot. It contains 86% water.
Soft drinks – tea, water, juices, etc. Research results published in Medicine and Science in Sports and Exercise in 2008 showed that “cyclists who consumed soft drinks before and during exercise exercised 12 minutes longer than those who preferred warm ones.” This is explained by the fact that such drinks lower body temperature. As a result, the body has to put less effort into performing the same exercises.
In addition, vegetable soups and yoghurts will help replenish lost fluid. Moreover, they also have a number of useful properties, in particular, they improve digestion and increase immunity.
Foods that promote dehydration or dehydration
- Alcoholic drinks. They have diuretic properties, so they quickly remove fluid from the body. However, a glass of water after each dose of alcohol will help to avoid a hangover and its negative effects on the body.
- Ice cream and chocolate. The huge amount of sugar that they contain encourages the body to use as much fluid as possible for its processing, and, accordingly, dehydrates it.
- Nuts. They contain only 2% water and a huge amount of protein, which leads to dehydration of the body.
Other related articles:
- General characteristics of water, daily requirement, digestibility, beneficial properties and effects on the body
- Useful and dangerous properties of sparkling water
- Water, its types and methods of purification