At work you are just a couple of hours, but you already feel tired and willing to take a nap. Attention scattered, and you can not concentrate.
Time passes, and with it grows irritability. If you are familiar with this condition, it means your body does not have enough water resources.
In addition to these symptoms, a lack of fluid can manifest itself as headache, constipation, difficulty breathing and even weight gain. According to research, on average, we lose 1−2 liters every day (4−8 glasses), so you need to fill these waste.
Only 25% of us provide ourselves with water as much as the body needs, which consists of 2/3 of water. And it regulates vital processes: it controls temperature, absorbs nutrients, dissolves solid elements, provides perspiration, eliminating toxins.
When we lose fluids more than we absorb (which can happen as a result of the disease), the dehydration mechanism starts, and this is a serious health threat.
In essence, blood is a liquid, so a lack of water affects a decrease in circulation and pressure. The higher the level of dehydration, the more often you get tired and irritated, and your susceptibility to distraction of attention and headaches will increase.
The reduced level of life-giving liquid makes your skin dry, because the body spends the necessary amount on daily functions, and the skin gets the leftovers. You can gain excess weight, because the feeling of hunger during dehydration is often false.
And a person, instead of drinking water, eats something, because with a lack of water it is very easy to confuse the feeling of thirst with the feeling of hunger. Drink a glass of water when you feel hungry.
If after 15 minutes you still feel hungry, then you really should eat.
The problem is that we drink only when we have a clear feeling of thirst, but by this time we have already lost at least half a liter of water. That is why it is important that the body regularly receives fluid without waiting for the sensation of thirst.
Drinks that contain caffeine, such as coffee, tea, Coca-Cola, because of their diuretic properties are not included in the calculation of your liquid consumption.
Dehydration occurs quickly enough with frequent vomiting, diarrhea, fever. It can threaten health if the body does not receive the required amount of fluid, as well as salts and minerals, washed out with water.
Fast or weak pulse, rapid breathing, cold hands and feet, blue lips indicate severe dehydration, the treatment of which requires a hospital stay and intravenous solutions.
Depending on how energetic your workouts are, you can lose up to one and a half liters of sweat per hour, so you need to drink water before, during, and after exercising. If you have dehydration during exercise, it can lead to muscle spasms and fatigue.
All you need in this case is to drink mineral water without gas every 30–45 minutes during workouts.
In hot climates and reasonable physical exertion (for example, playing tennis) the body can lose one to two liters of fluid. But if the temperature reached 30−40 degrees, you can lose a whole liter per hour, just walking.
Alcohol and caffeine-containing beverages (tea, coffee, Coca-Cola) are di-uretic, which, together with their own volume, are able to remove additional fluid from the body. It is not necessary to exclude these drinks, it is enough to know the measure and use one extra glass of water for each cup of tea and coffee.
Heating, air conditioning make the air in the room dry. Place a cup of water next to the battery, which will gradually evaporate, humidifying the air.
At work, the air dries equipment – computers, fax machines, printers. Keep a cup of water nearby and drink it every hour.
Flowers in pots, bouquets in vases, aquariums humidify room air a little, but the most effective way to maintain the level of humidity in a room is electric humidifiers. On a plane, keep a bottle of water with you and drink every hour.
Try to keep these products in your refrigerator and consume them when you need to fill up the body fluids.
|Courgettes, lettuce, watercress||95|
|Asparagus, broccoli, cabbage, carrots, grapefruit, mushrooms, oranges, melons, peaches, spinach, strawberries||90|
|Apples, kiwi, pears, pineapples, plums, raspberries, tofu, yogurt||85|
Breakfast. Instead of tea or coffee, drink a glass of warm water, squeezing a lemon into it.
And then proceed to the usual breakfast. You can add to it fruit juice, for example grapefruit, or eat a portion of melon (the water content in it is 90%).
Middle of the morning. Drink a glass of water or eat an apple or a pear – they contain 85% of the liquid.
Dinner. Drink a glass of water an hour before dinner.
Home-made vegetable soup is very useful, which will provide the body with water and well-digestible nutrients.
Afternoon. A glass of water after dinner will help save energy.
Herbal tea instead of containing caffeine drinks.
Dinner. Green salad and tomatoes contain a lot of liquid, include them in the evening meal.
Before bedtime. When we sleep, we also lose water.
Drink a warm lemon drink or a soothing herbal tea. Drink better for an hour before bedtime, so as not to get up to the toilet during the night.