When we talk about healthy habits we mean adequate nutrition, hydration, regular physical activity and a good rest. We realize in consultation that most people are aware that they should improve their diet and physical activity, and strive to achieve it. However, when we insist on improving your hydration pattern it seems to cost much more. Perhaps it is because of not giving enough importance to the benefits of hydration, or perhaps because it does not have well established guidelines for the quality, quantity or frequency of the water we need.
To improve hydration, one of the healthy habits that is usually more neglected, we will explain the key aspects to maintain adequate hydration.
How much water do we need?
Water is the main component of our organism and is essential for life since it intervenes in many physiological functions. It is estimated that in children about 60% of its weight is water, and this is decreasing with age being in adults between approximately 50% in women and 58% in men, until reaching 50% from 50 years old to 47% in women and 56% in men.
Throughout the day we lose water through breathing, sweat or urine , and it is necessary to replenish it daily to maintain a good water balance .
The EFSA (European Food Safety Authority) has established reference values for total water intake (from food and beverages)
It is advised that approximately 80% of this intake comes from water. In this way in adults we would summarize that men should drink 2l of water and women 1.6l, the rest will come from food and other beverages (milk, infusions, broths, fruits, vegetables …).
If physical activity, intense work or environmental conditions are also practiced (more than 30ºC or humidity above 50%), the water intake should be increased by at least 400ml.
What is the recommended frequency of water intake?Most people drink when they feel thirsty, but keep in mind that the sensation of thirst is an alert signal sent by the body to stimulate water intake when it already suffers from its deficit. The sensation of thirst appears when 1% has been lost, but with this loss physical performance and cognitive abilities are already affected. For this reason we should not wait to be thirsty to drink.
An adequate frequency of water intake would be to take about 330ml (a glass and a half) every 2 hours, and ingest it slowly and in small sips, and to be better assimilated it is advised that it is slightly fresh (between 10 and 15ºC)
If we forget to drink often, we can establish a more marked pattern, for example:
- When we get up, drink 1 or 2 glasses of water in small sips and we will help to wake up our body (mobility of the intestines, circulation and blood flow).
- During the main meals drink 1 or 2 more glasses, we will help digest and absorb food.
- Before going to bed, drink a last glass of water, so we will reduce muscle tension and regulate blood pressure.
What water is most appropriate?
The most advisable is to choose a quality water . If we choose natural mineral water we can be sure that we are ingesting a water with optimal qualities . It is a water protected from contamination, it is packaged at the foot of the spring, preserving all its purity and properties and maintaining a constant composition of minerals and trace elements.
What are the main benefits of adequate hydration?
- Water intake helps maintain normal physical and cognitive functions, and contributes to normal body temperature regulation.
- In addition, water benefits the lubrication of joints, ligaments and cartilage and provides structural support to muscle tissues.
- Promotes the elimination of impurities and toxins from the body
- It also participates in different functions of the organism essential to maintain a good state of health.
So, always carry with us a bottle of natural mineral water allows us to maintain good hydration at all times.