10 facts about drinking water in a healthy way

The needs of the body differ from one person to another

One of the great facts of life is that water is the main chemical component of the human body, which makes up about 70 percent of its weight. The body needs water in order to survive, because every cell, tissue and organ in it needs water in order to perform its functions properly and in a way that preserves the health of the body. And water does not stay in the body permanently, but it loses water all the time quickly through several mechanisms, which requires working all the time to preserve the amount of water inside the body.

1- The facts of drinking water

Here are the ten facts about drinking water:

Drinking water is a vital instinct. The way to get water is to eat, because the body does not produce the amounts of water it needs. Eating water is directly by drinking pure water, or indirectly by consuming water-rich foods and drinks. Therefore, eating water is one of the basic instinctive behaviors inherent in a person throughout his life, just like breathing air and eating food.

Human needs for water differ from one person to another due to several factors, and for the same person, the amount he needs on one day differs from the amount he needs on another, depending on the quality and amount of physical activity that he does per day, and the different climatic conditions in which he lives. The level of his health varies.

2- The daily amount of water. There is no single formula that works for all people regarding the amount of water that they must drink during the day, because the needs of the body differ from time to time, and from person to person. Harvard physicians explain: “The quantity and color of urine can provide a rough estimate of the degree of adequate hydration of the body. In general, the darker the color of urine the higher its concentration (meaning it contains less water). Small amounts of urine may indicate dehydration, especially if it is darker in color.

Many medical sources indicate that the best way for a person to know whether he is providing his body with an adequate amount of water is to excrete urine of a light yellow or transparent color, before feeling thirsty. And if it is not possible to observe this for a person, the Institute of Medicine in the United States indicates that the need of an adult person who lives in a temperate climate is about 3 liters for a man and about 2.2 liters for a woman, of fluids, which includes water and other drinks and food containing water. .

3- Drinking and eating

Drink excessive amounts of water. For healthy, well-nourished people who do not have certain types of diseases, drinking too much water rarely causes any health problems. The kidneys of a healthy adult, when working at full capacity, can remove about 20 liters of water each day. Some studies have indicated that drinking 4 liters of water over a short period of time, between 3 to 4 hours, makes it difficult for the kidneys to keep up. Harvard physicians sum it up by saying: “A condition called water toxicity can occur in rare cases, where a large amount of fluid is taken in a short period of time. Which is faster than the ability of the kidneys to excrete. This leads to a condition called hyponatremia, which can cause symptoms such as confusion, nausea, seizures and muscle spasms.

It should be noted that the kidneys of the elderly, children, those with a small body size, and patients whose kidneys are not working properly tend to be less efficient at removing a lot of excess water, so the amount of water they can safely drink in an hour may be slightly less. .

4- Clear water is not the only option. There are a lot of food products that are very rich in water. So, instead of drinking water, you can "eat water". The same applies to a number of drinks, such as milk, fruit juice, tea and coffee. In this, experts at Harvard University say: “Keep in mind that about 20 percent of our total water consumption comes not from drinks, but from foods rich in water, such as lettuce, leafy greens, cucumbers, peppers, summer squash, celery, berries and watermelon. Therefore, fluids can be obtained from fresh, raw foods.”

But Professor Stavros Kavoras of the University of Arkansas, adds: “The water we get from food rarely exceeds 20 percent of our total water consumption. Even if your diet is rich in fruits, vegetables, and soups, they rarely exceed 30 to 40 percent of your total water intake. So it is virtually impossible to stay hydrated if you just wait to get water from foods.”

5- When to drink water

Water drinking times. There are no specific times when you “should” drink water, except in health conditions that require the body to be compensated with water, such as before, during and after exercise, or in cases of dehydration due to high temperatures, excessive sweating, or diarrhea. But in general, medical advice relies on “suggesting” certain times to drink water for two reasons. First, to remind one to drink water, especially those who have trouble remembering it. And second, the benefit of drinking water to facilitate a number of processes that take place in the body. For example, drinking water upon waking has a health benefit to remind one to drink water and to stimulate the body and brain, but there is no scientific evidence to support this behavior for other specific health reasons. That is why Professor Stavros Kavoras says, "Drinking water in the morning is a very good idea, because when we wake up in the morning, our body has very low levels of water."

6- Drink water before bed. Medical advice differs regarding the necessity or avoidance of drinking water before bed. On the one hand, this may cause you to have to wake up to urinate after falling asleep, and on the other hand, some studies indicate that drinking water before bed may reduce the risk of stroke or heart attack. It should be noted that gravity works to keep more body fluids in the tissues of the lower part of it, which may appear to some as swelling of the legs. When you lie down to sleep, these fluids enter the veins, and thus the kidneys work to get rid of the excess in the blood vessels, which causes frequent night-time urination in some.

7- Drink water and eat. "You can try to drink water during meals, or drink a glass of water before you start eating," Mayo Clinic medical experts say. Sometimes the body mistakenly interprets thirst as hunger, so this trick can also help reduce waist circumference.” A small study found that drinking a glass of water before a meal helped men and women eat less food and feel full, compared to those who did not. It was published in the October 2019 issue of Clinical Nutrition Research... Another small study published in the European Journal of Nutrition in the January 2019 issue also found that male participants who drank two cups From ice water at 2°C, they ate less food, compared to the warm water groups. They guess that the cold temperature slows down digestion, and may help reduce appetite. But it is well established that drinking water with food helps digestion, especially when eating foods rich in fiber. Because fiber moves through the digestive system and absorbs water, which helps form stool and facilitates excretion. In order for one to benefit from it, he must drink plenty of water.

8- Caffeine and carbonated water

Water and feeling thirsty. Drinking water before feeling thirsty would not be the wise thing to do. “Older adults don't feel as thirsty as they did when they were younger," says Dr. Julian Sifter, a consultant nephrologist and assistant professor of medicine at Harvard Medical School. This could be a problem if they are taking a medication that may cause fluid loss, such as a diuretic.” Doctors at the Mayo Clinic report: “If you feel thirsty, you may already be dehydrated, which is a loss of between 1 and 2 percent of your body's water content. After losing this amount of water, you may start to feel some cognitive impairment, such as nervousness, irritability, forgetfulness and others. And water is the fluid that keeps your mind clear and helps the body to function properly and get rid of excess toxins.” "A quick urine test may be the most effective way you can do it yourself to find out how hydrated you are," they add. Simply look at the color of your urine. If it is pale yellow, it means that your body is sufficiently hydrated. If it is dark yellow, then you should drink a glass or two of water.”

9- Caffeine and drinking water. Researchers from Harvard Medical School report: “Although caffeine has long been thought to have a diuretic effect, which can lead to dehydration, research does not fully support this. The data suggests that caffeine may increase urination in the short term in some people, but it won't necessarily lead to dehydration. Therefore, caffeinated beverages, including coffee and tea, can contribute to the total daily water intake and consumption.” Professor Lawrence Armstrong of the University of Connecticut says: “We did a study with college students to see what would happen if 500 mg of caffeine was consumed each day, or about half that amount, or if caffeine was not consumed every day. Indeed, by looking at more than 20 biomarkers of the body's hydration status, we found that it did not cause dehydration.

10- Drink carbonated water. The water gets bubbles through the carbonation process, and some like to drink carbonated waters sometimes, as a healthy alternative to soft drinks. The carbonation process involves dissolving carbon dioxide gas in water under high pressure, and when the pressure is released, bubbles form. This process lowers the pH of the water from 7 to 4, ie making the water more acidic. The acidity level raises concerns that carbonated water may harm tooth enamel or bone health. However, research has not shown that soda water is linked to tooth decay, unlike sodas, which also contain sugar or other sweeteners such as high-fructose corn syrup.

Furthermore, studies have not found that soda is associated with lower bone mineral density, unlike soda, which also contains phosphorous in darker-colored sodas. Therefore, carbonated water, if it is not sweetened and has no phosphorous compounds added to it, is safe to drink and a good beverage choice, and is not associated with the health problems associated with sweetened soft drinks.

* Consultant in internal medicine( Dr. Abeer Mubarak)