Water is essential to good health-
How much water should you drink each day?
It's a simple question with no easy answers. Your water needs depend on many factors, including your health, how active you are and where you live. Because of the high temperatures in Spain in the summer we need to drink much more than we do in other seasons.
Health benefits of water
Water is your body's principal chemical component and makes up about 70 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to ca
rry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate like in the UK need? The Institute of Medicine determined that an adequate intake for men is roughly about 13 cups (3 litres) of total beverages a day. For women the adequate intake is about 9 cups (2.2 litres) of total beverages a day.
During high temperatures, like we are having now, we need more of course.
What counts?
All beverages that contain water counts: coffee, tea, soup, soft drinks, milk ... However you should be aware that coffee and tea have a slight diuretic effect, causing a cup of coffee not to produce as much water as a glass of water. This effect is much greater in alcohol.
Too little water intake, has multiple significant adverse effects for body and mind:
-A higher risk of health problems
Every system in our body depends on water. Water, for example, washes away the toxic substances away from vital organs and carries nutrients to the cells. It helps the brain and kidneys to function properly and improves the immune system.
A first consequence of a lack of water is dehydration. Symptoms include thirst, a dry or sticky mouth, tongue, lips or skin and mild headache. Severe dehydration we discussed above. Elderly and young children are at greater risk of dehydration.
Several studies have shown a link between drinking more water and a reduced risk of heart attack, kidney stones, colon cancer and bladder cancer.
-You burn fewer calories
By drinking lots of water, you increase your body's ability to burn fat.
-Your brain shrinks
90 Minutes of sweating without the compensation of this water loss, the brain will shrink as much as one year of age, British researchers found in a study on teenagers.
Dehydration has not only an effect on the size of the brain, but also costs more brain activity.
When dehydrated teenagers have subsequently drunk enough, their brains grew to their usual proportions again.
-You're getting bad-tempered
Dehydration not only affects your body, you also can be grouchy, according to a study by Tufts University. Students were asked 60 to 75 minutes of intensive exercise. One group was allowed to drink water during the training session, the rest was not. The second group was more tired, in a bad mood, tense and negative.