Colorless, odorless, tasteless and of no calorific value, yet no man, animal or plant can live without it. Its significance for human life is easily perceived if we consider that without food we can live for about forty days, and without water at most a week. It is a component of all body tissues e.g. 90% in the blood, 75% in the muscle tissue, 20% in the adipose tissue, etc. It is 98% of the weight in the fetus, about 75% in the children and 50-65% in the adult human body.

Functions

• Water plays a crucial role in many body functions, as virtually all body systems depend on it.
• It transports nutrients and oxygen to the cells
• Protects organs and tissues
• It contributes to the good functioning of the brain and the gastrointestinal system
• Facilitates kidney and liver function by removing waste metabolic byproducts
• Adjusts body temperature
• Moisturizes the joints and the epidermis
• It helps dissolve trace minerals and other nutrients so they are better absorbed by the body, and many more …

How much water do we need?

It is not possible to precisely define the body’s needs in water, because it depends on many factors. However, as a general guideline, we can say that the minimum amount of water we need to consume is 6-8 glasses a day (about 1½ liters). However, the needs of a body for drinking water vary in breastfeeding, pregnancy, intense physical activity, and are largely determined by the climate as well as by our body weight and the caloric yield of the daily food we consume (the more we eat the more water we need).

Excercise

The more one exercises, the more fluids it needs to keep its body well hydrated. For short-term activities, 1-2 extra glasses of water are enough, but for intense exercises lasting longer than an hour (eg running) larger quantities are required. The bigger it depends on how much you sweat, but it is estimated that about 2-3 glasses of liquid per hour with normal climatic conditions are enough. Although water is suitable for those who are mildly trained, those who exercise vigorously for more than an hour, it is advisable to drink a sports drink to replenish trace minerals lost by sweating. Liquids, finally, may need after the end of the training. To find out how much water you really need, you could weigh yourself before and after the gym, taking care to drink half a liter of liquid for every half pound you’ve lost.

Environment

Warm weather causes sweating, which requires increased fluid consumption. In addition, hot air in closed rooms during the winter months can also cause moisture loss from the skin, while at an altitude of more than 2,500 meters there may be increased diuresis and rapid breathing, that is, greater discharge of water. All these conditions require increased fluid consumption.

Illnesses

Fever, vomiting and diarrhea cause loss of body fluids, which should be replaced (even intravenously, if necessary). Diseases, on the other hand, such as urinary tract infections and nephrolithiasis require additional fluid intake to address better. Instead, illnesses such as heart failure and certain kidney, liver and adrenal disease may prevent fluid excretion, so patients need to reduce fluid consumption. For all these diseases, doctors tell patients what exactly they should do.

Pregnancy and breastfeeding

Pregnant and nursing mothers need additional amounts of liquid to stay hydrated. The Medical Foundation recommends that pregnant women daily drink 2.4 liters of liquid (about 10 cups) and women who breastfeed 3 liters (about 12.5 cups) a day.

It should be stressed that in any case we should not wait to be thirsty to drink water since the organism has already (even a small percentage) dehydrated. It is very important that we drink water before our body demands it through thirst.

A myth about the consumption of water that needs to be broken is that in cases where we have fluid retention in the body, we should not drink too much water because this raises the problem. In fact, the exact opposite is true. The less water we drink in such cases, the greater the body defenses our body, and thus “retains” more liquid. So yes in the water even in cases of intense “retention” of liquids.

Water sources

In addition to pure water, our body also draws fluid from elsewhere, so much needed. Food provides us with about 20% of the daily weeds, with fruits and vegetables being very good sources of water (cucumbers and watermelons, for example, almost entirely made up of water). As for beverages, milk and juices also consist mainly of water, and even beer, wine, coffee, tea and caffeinated beverages feed the body with water despite the oldest view of counter-action.

Are you adequately hydrated?

Symptoms of mild dehydration include thirst, decreased urine, inexplicable fatigue, irritability, lack of tears, headache, dry mouth, dizziness due to, and in some cases insomnia. If you do not drink too much water without recognizing any of the above symptoms an easy way to understand your own level of hydration is the color of your morning urine. When we drink plenty of liquid then the color of the urine becomes very open almost colorless. In contrast to fluid deprivation and dehydration, the urine gets a very dark yellow or orange color.

How do I increase my water consumption?

We hold a glass / bottle of water next to you trying to drink as often as we can.
We always ask for water with our drink, refreshment or the coffee we order.
We start each meal / microwave with a glass of water.
When we go out for a walk, we take a bottle of water together.
Intermediate snacks are juice or foods rich in water.
Before, during and after any physical activity, we drink plenty of water, especially when it’s hot.
We consume half a glass of water every 15 to 20 minutes during the exercise without waiting to be thirsty.

Maria Fotini – Dietician / Nutritionist
18, Konstantinou str., Lefkada – 2645026753