The human body is about 60 % water. Usually doctors recommend to drink eight glasses of water in 225 ml per day. Although the rate of fluid are different for each person, there are at least seven reasons to follow svois the moisture balance. This writes the “Medicine 2.0”.
Water helps to increase physical performance
This is especially important during intense exercise or high temperature. Dehydration can have a noticeable effect if you lose just 2% of the total water content in the body. However, athletes often lose up to 6-10% of normal fluid due to active perspiration.
This can lead to a change in thermoregulation of the body, reduced motivation, increased fatigue and make it difficult to exercise both physically and mentally.
It was shown that the water balance prevents these negative effects and may even reduce oxidative stress that occurs during exercise of high intensity. This is not surprising when you consider that muscle is 80% water.
Thus, if you train intensively and prone to sweating, maintaining hydration can help to train more effectively.
Dehydration disrupts brain
Even mild dehydration (1-3% of body weight) can impair many aspects of brain function. In the study, which was attended by young women, loss of fluid by 1.36% after exercise affect your mood and concentration and increased frequency of headaches.
Another similar study, this time conducted among young men, showed that the loss of fluid by 1.59% had a detrimental effect on working memory and increased anxiety and fatigue. And the children and the elderly even mild dehydration affects mood, memory and brain function.
Water struggling with a migraine
In some people dehydration causes headache and migraine. Several studies have shown that water facilitates headache with dehydration. However, it depends on the type of headache.
One study of 18 people showed that the water did not affect the frequency of headaches, but somewhat reduced the intensity and duration of attacks.
Water improves digestion
Dehydration is one of the main risk factors of constipation in young and elderly people. The problem is the best way to handle carbonated water, although the reason is not entirely clear.
Sufficient drinking water will help avoid kidney stones
Bladder stones are a painful clusters of mineral crystals formed in the urinary system. The most common of them is kidney stones.
High fluid intake increases the volume of urine passing through the kidneys, which reduces the concentration of minerals, so they are less likely to kristallizuetsya and form stones.
Water helps to avoid a hangover
Alcohol is a diuretic, so often leads to dehydration. Although dehydration is not the main cause of a hangover, it can cause symptoms such as thirst, fatigue, headache and dry mouth.
A good way to reduce hangovers is to drink a glass of water between drinks and drink at least one large glass of water before bed.
Drinking enough water helps to lose weight
This is because water helps to enhance the sense of satiety and increase the metabolic rate.
Two studies have shown that drinking 500 ml of water accelerates the metabolism by 24-30% for 1.5 hours. This means that drinking 2 liters of water a day can increase the total energy consumption up to 96 calories per day. But if you drink a glass of water half an hour before a meal, the faster you will feel satiety and consume fewer calories.
Nutritionists suggest drinking cold water because then the body will use additional energy (calories) to heat water to body temperature.