Did you know that when we feel thirsty our body is warning us that we are becoming dehydrated?
Hydration is a physiological process in which our body absorbs water from the cells, tissues and organs of the body, which requires a balance between what we consume and what we lose.
“This process is known as water balance,” explained Nutrition graduate Ina Alejandra Beristain Navarrete.
The brain has a structure called the hypothalamus, where the “thirst center” is located and when the water in our body decreases, the hypothalamus detects it and gives us the signal of dry mouth and a feeling of thirst, we are becoming dehydrated and we must drink water.
Sources of hydration
Natural or drinking water is considered the main source of hydration at any stage of life and “in the midst of the hot climate of Mérida, hydration becomes your best ally,” he recalled.
In addition to water, consume drinks such as infused teas with ice, fresh waters (lemonade or hibiscus with sugar substitutes or with a minimum portion of muscovado sugar if necessary), as well as homemade serum (water, pinch of salt and drops of lime, lemon or sour orange) can help replace fluids lost throughout the day.
Ina Beristain, who also has a degree in Dietetics and Nutrition, pointed out that to stay hydrated it is best to always consume plain water.
“We must try to avoid soft drinks that contain added sugar since a large part of the population suffers from diabetes and other chronic degenerative diseases. And those who do not suffer from it at least have some risk factors, for example relatives who live with diabetes or who have obesity and other types of factors: they are sedentary, they eat foods with a lot of added sugar, they hydrate with high-content commercial liquids of simple sugar, phosphates, sodium, minerals that in excess are a risk for our kidneys.”
He explained that high-performance athletes do use commercial hydrating drinks but in doses indicated by their coaches.
Its importance
Water is essential for our life, without it our body might not function, since it is necessary for many physiological processes: digestion, absorption and elimination of all substances that the body no longer needs.
“For example, if they eat solids and hardly drink liquids, even the body itself has more difficulty carrying out all the physiological processes,” said the Nutrition graduate.
“What happens if we are not hydrated? We feel tired, we may feel a headache, little desire to do things, lack of concentration, digestive problems to eliminate waste from the body, constipation problems, very concentrated urine, among others.”
The greatest loss of water occurs thanks to the kidneys through urine and we can tell if we are well hydrated or not by its color: as the day goes by and they become hydrated, if the urine is lighter or colorless. It will be a sign that they are well hydrated.
Water is also lost through the skin, sweat, saliva, breathing and feces.
The amount needed
Water intake needs vary and are determined by each person’s age, sex, and body weight; in addition to the weather and exercise.
According to the recommendations of the World Health Organization (WHO), a person should consume around 1.5 to 2 liters of plain water per day, although it will depend on the factors mentioned above.
Where do we acquire water from in our daily lives? The nutritionist was asked. “It is acquired from simple water, food and drinks in general.”
The specialist stressed the importance of consuming foods that provide water.
“Part of the hydration of our day should be through the daily consumption of fruits and vegetables: all people should eat two to three cups of vegetables a day in different forms: raw, cooked and steamed, in the design of stews ”.
“It is important to eat salads, soups and side dishes; In addition, two to three servings of fruits a day, for example in one day take a grapefruit, an apple and half a banana; “That would be three servings of fruit a day.”
Vegetables can be included in different food preparations. “For breakfast you can make an omelet with chaya, onion, tomato and sweet chili, and also add a little homemade tomato sauce; Thus, they will not only be eating eggs but also vegetables,” he exemplified.
“At meal time you can serve a lettuce salad with tomato, cucumber, jicama and carrot, and if you make a stew with meatballs and noodles you can add vegetables such as chayote and Italian squash, which are water vegetables.”
“All these vegetables provide us with vitamins, minerals, dietary fiber, sugars, a little protein and water.”
He also indicated that there are people who have the habit of consuming not one or two liters of water, but up to three or four a day because they have jobs in which they are more exposed to the Sun or because they do some high-performance exercise or sport. “Your body requires it because you have those significant losses.”
Nutritionist Ina Beristain offers consultation at Star Médica and the Pensiones Medical Center. More information by calling 9999-10-08-56.— CLAUDIA IVONNE SIERRA MEDINA
#Drinking #plain #water #option
2024-04-19 19:50:35
