Water is present everywhere, under the earth's eyes, on mountains, even in animals, plants and us – humans. A normal body has about 55-60% water, the difference depends on the amount of fat, age, gender, …
When born, the body contains more water with 75% water. The water content in the young body drops to 65% when they are one. So what role does water play for our bodies and how much water is needed to stay healthy?
The role of water for the body
The H2O molecule in the body works to lubricate and cushion joints, regulate body temperature and nourish the brain and spinal cord.
Water is not only in the blood. The brain and heart of an adult has 3/4 of water, the lungs contain 83% of water. Even the bones seem so dry, there are 31% water. In general our bodies contain too much water and water, so why do we still need to drink plenty of water?
Every day, we lose 2 to 3 liters of water for basic functions to survive including sweat, urination, defecation, even breathing, so we need to compensate for the loss of water. We need to maintain a balanced amount of water, avoid dehydration or excess water as both can have serious effects on the body.
Harmful effects of dehydration and excess water
As soon as the water shortage is detected, the hypothalamus receptors send signals to release the antidiuretic hormone. When they reach the kidneys, they create Aquaporin, also called water channels (membrane proteins, which transport water between cells), which allow blood to absorb and retain more water, leading to to a darker and denser urine.
Severe dehydration can lead to bad moods, heat, dry skin, lower blood pressure, energy deficiency and signs of cognitive decline. The brain lacks water to work harder to complete the same amount of work than the normal brain, even, can temporarily shrink.
Excess water occurs when you drink too much water in a short time. Athletes are often victims of this condition, as it is difficult to control the amount of water when the body is active at high intensity.
When the body is active at high intensity, the brain lacks water, which stimulates the production of antidiuretic hormone, but instead of providing a sufficient amount of water, the athletes load an excessive amount of water immediately because of thirst. causing the brain to fail to react to stop hormone secretion, which leads to too much water retention in the body, dilute the electrolyte, causing the cells to swell and cause swelling.
In severe cases, because too much water shields the kidneys from being overloaded, water intoxication occurs, which can cause headaches, vomiting, even, seizures or death. It is quite rare, but there are still deaths in the world where more than 1.5 liters of water are taken within 1 hour and continuously for several hours.
How much water is needed to keep the body healthy
Maintaining adequate body water is quite easy in everyday life. The amount of water you need to drink every day depends largely on your body weight and environmental conditions around you. Men should drink 2.5 – 3.7 liters of water a day and women are about 2 – 2.7, this number may be higher or lower depending on age, health, frequency of exercise or weather hot.
If water is the most healthy and popular beverage, other drinks, although containing caffeine, such as coffee or tea, also rehydrate the body.
In addition, water in food also accounts for about one fifth of our water absorbed every day. Fruits and vegetables such as strawberries, cucumbers and broccoli are more than 90% water. They can provide water, nutrients and fiber at the same time.
Drinking enough water brings long-term benefits. Many studies show that drinking enough water reduces the risk of stroke, controlling diabetes and reducing the risk of certain cancers.
How about you? If you have any tips to help drink enough water every day, share in the comment section below, everyone believes in you!