If you are experiencing high temperatures and have an irritable hunger for something sweet, consider if you’re sufficiently hydrated.
How much water you need to drink? This isn’t a question just for just the summer, but for the whole year. How much is too little or too much and when do you need to drink? When asked what to drink, the answer is simple – plain water.
And how much? The amount isn’t definitive. Although most experts agree that the optimum input is about 2 liters of liquid a day (without food), this amount increases in the summer. Latest estimates suggest that women should drink 2.7 liters of water a day, and men 3.7 liters but much of it depends on body weight and energy expenditure.
Twelve Symptoms Of Dehydration
Thirst, the best known symptom, occurs when the “crisis” has already begun.
But there are other symptoms that are trying to warn you:
- Headaches and dizziness;
- Mood swings;
- Muscle cramps;
- Back pain and joint pain;
- Inability to concentrate;
- Dry, cracked skin and pronounced wrinkles;
- Dark urine;
- Bad breath;
- Desire for sweets.
How Do You Lose Liquids?
The food you eat covers only one fifth of the daily requirement for liquids–the rest you’ll need to drink, preferably water.
You expel liquid through urine, feces, sweat, and breathing.
You lose about 1.5 liters through urine, and you lose more through breathing and sweating.
If you ingest less than 2 liters, the body enters in a state of dehydration. This can lead to serious health problems.
Check The Color Of Your Urine
You can check if you’re drinking enough liquid through your urine. Through the frequency of going to the bathroom and from the color of your urine.
The normal number of times you urinate in a day is between 6-8 times.
The color of urine in the case of dehydration is dark and concentrated.
With sufficient fluid intake, the urine has a light yellow color, almost transparent.
But this rule doesn’t apply if you are taking supplements in the form of a multivitamin or B vitamins. Riboflavin, or vitamin B2, also has the ability to paint the urine in a light color, so keep your own record of fluid intake.
The Dangers Of Dehydration
Children, sick people and the elderly are most vulnerable to dehydration.
Because water is necessary for the metabolism, circulation, temperature control, elimination of toxins and waste, its lack in the body creates long-term consequences.
Experts around the world, are dedicated to the analysis of eating habits of children, have found some worrying data.
A recent US study, conducted at the prestigious Harvard University, showed that more than 50 percent of children are dehydrated. The boys were in worse condition than girls.
Previous studies have alarmed the public with the information that in America one-quarter of children don’t drink the water, but soda. They study was conducted with children between the ages of 2 to 17.
Children usually don’t have a sufficiently developed thirst mechanism, and require more liquid, whereby domestic and freshly squeezed juices and water are imposed as a real option.
Increased and more frequent intake of fluids is an obligation for the elderly during illnesses, in order to prevent further dangerous depletion of the body.
Water Seeks More Water
Many are aware that they don’t drink enough fluids, but can’t bring themselves to drink a glass of water, because they don’t feel thirst.
The good news is that water, along with many other effects on the body, has the ability to stimulate – thirst.
Therefore, the more you drink, the body will want more liquids.