How Much Water And Drinks We Need In Our Diet?
Your body needs water or other fluids to function properly and to avoid dehydration.
This article shows how much we need to drink, how to diagnose dehydration symptoms, and how to pick the healthiest and non-alcoholic drinks.
Water accounts for about two thirds of healthy body weight. Most of the chemical reactions that occur in our body cells need water to be done.
We also need water so that our blood can carry nutrients all over the body and get rid of waste.
How much should we drink?
It is important to make up for the fluids we lose when we breathe, sweat or urinate in order to stay healthy.
We get some fluids through the food we eat but most of these liquids come from drinks.
Regardless, the amount a person needs to drink in order to avoid dehydration will vary depending on a range of factors, including the size of the person, the temperature of the atmosphere and the extent of his activity.
For example, if you are exercising hard in hot weather, you will need to drink more.
All drinks are useful, including hot drinks such as tea and coffee, but water, milk and fruit juices are the most effective and beneficial. It is also best to avoid alcoholic beverages.
Try to avoid sugary drinks, soft drinks and soft drinks, because they may be rich in added sugars. They may also contain high calorie content and may be very harmful to the teeth.
Signs of dehydration.
When our bodies do not need water, then we are said to have been dehydrated.
One of the first signs of dehydration is feeling thirsty. If you think you may not get enough fluids, check if you have any of these other common signs of dehydration:
• Dark urine and lack of excretion of too much urine when going to the toilet.
• Lack of energy (sense of weakness).
• Feeling dizzy.
Try choosing more healthy drinks to be part of a healthy and balanced diet.
Many moisturizers contain high levels of sugar. Foods and drinks that contain high levels of sugar are often high in calories as well, and having high calorie content can make you more likely to gain weight.
Some energy drinks contain high levels of sugar and caffeine.
Checking the nutrition labels placed on soft drinks cans, such as fruit juices and soft drinks, will help you make healthier choices.
Drink a lot of water.
Water is the healthiest option to quench your thirst at any time. It does not contain any calories and does not contain sugars that can damage the teeth.
If you do not like the taste of ordinary water, try to drink sparkling water or add a slice of lemon or lime. You can also add some sweetened sweeteners or diluted cannabis juice sweetener or fruit juice to add some flavor.
Drink half-skimmed milk, 1% cream or skimmed milk.
Milk is a good source of calcium, which is a food mineral that helps build bones and keep them healthy. It also contains vitamins and other minerals, and does not cause tooth decay.
As a more healthy option, choose half skimmed milk, 1% cream or skimmed. Limit your consumption of flavored milk, flavored milk with fruit, condensed milk and milk-based drinks or barley drinks because they contain added sugar, bad for teeth.
Milk is very important especially for young children. They should drink full-fat milk until the age of two, because they may not get the calories they need by drinking low-fat milk.
However, the child should not be given full-fat cow’s milk until one year, because it does not contain the nutritional balance that the child needs.
Since the age of two, children can gradually move to drink half-skimmed milk as a main drink, as long as they eat a varied, balanced diet and grow well.
Juices, cocktails and the 5 servings a day.
Fruit juices, vegetables and cocktails contain a variety of good vitamins for our health.
One cup of fruit juice (150 ml) is considered to be one of the five recommended portions of the 5 servings per day of fruit and vegetables.
However, juice can be considered as one ration per day, regardless of the amount you drink. On the fiber found in the whole fruit is a grain and vegetables.
Fruit juice also contains sugar that can damage the teeth. So it is best to drink with the meal because this may help protect the teeth.
The sugars found naturally in whole-grain fruits may cause tooth decay less because sugar is contained within the fruit-bearing tissue.
When the fruit is strained or mixed, the sugars are released from the tissue of the fruit. Once sugars are released, they can cause damage to the teeth, especially if the juice is constantly drinking.
When purchasing fruit juice, check the labels carefully and choose 100% natural fruit juice without added sugar. This juice is one portion of your system for 5 servings a day.
Beware of “juicy drinks”, which can contain no more than 5% of fruit juice only and a lot of added sugar, and are not considered part of your system for 5 servings a day.
Cocktails made up of 100% fruit or vegetables can be considered as two servings within your system for 5 servings a day if they contain whole fruit or vegetable pulp. This depends on the amount of fruit, vegetables or juice used, as well as how to prepare the cocktail.
However, juicy drinks in addition to cocktails are not considered to be of the 5 servings per day. This is because the juice contains less fiber ratios than whole grains and vegetables.
Soft drinks and cannabis juices.
Soft drinks, cannabis juices and juicy drinks contain plenty of sugar and very little nutrients, so reduce them as much as possible.
Their high content of sugar means they are high in calories, and high calorie foods can contribute to weight gain. Minimizing these drinks is a good way to reduce the number of calories you consume, while maintaining no loss of any nutrients.
Similarly, reducing children’s drinking of sugary drinks is a good way to reduce the amount of sugar they eat. Children who drink plenty of sugary drinks are more prone to obesity in the future.
The sugar added in these drinks also means they can damage the teeth. If you have sugary drinks or soft drinks, drinking them with meals can help reduce the damage you may have to your teeth.
The best drinks that can be given to children are water, milk flavored with fruit but without added sugar.
If you or your children love soft drinks, try extending fruit juice with sparkling water instead. Remember to spread the juice of cannabis well to reduce and limit sugar content in the drink.
Dietary soft drinks contain very little food, so milk or water are healthier options, especially for children.
Tea, coffee and caffeine.
Tea and coffee contain caffeine, a stimulant. It means that caffeine can make us feel more alert or temporarily less sleepy. Caffeine affects some people more than others, and this effect can depend on the amount of caffeine you usually eat daily.
It is OK to drink tea and coffee as part of a balanced diet. But it is important not to drink tea, coffee, or any other caffeine-containing beverage that is your only source of fluids.
Pregnant women should reduce their intake of tea or coffee because of their caffeine content (see below). Neither tea nor coffee is considered suitable for children and young children.
Caffeine-containing beverages can make the body produce more urine. Some people are more susceptible to this than others, but it also depends on the amount of caffeine in your body and how much you normally eat.
Energy drinks and caffeine.
Energy drinks often contain high levels of caffeine and are often high in sugar. The energy drinks can also contain other stimulants, and may sometimes contain vitamins and minerals or herbal substances.
Caffeine levels vary in these drinks, but there are often about 80 mg of caffeine in a small 250 ml package. This is the same amount as in two soft drinks or in a small cup of coffee.
People who are allergic to caffeine should consume food and beverages that contain high caffeine content.
Energy drinks are not suitable for infants or children.
Caffeine during pregnancy.
Pregnant women should not consume more than 200 mg of caffeine daily. One cup of instant coffee contains about 100 mg of caffeine.
High levels of caffeine can lead to a decrease in the weight of children at birth, which can increase the risk of health problems later in life.
High levels of caffeine can also cause miscarriages. Check labels on energy drinks because they often say that the drink is not suitable for children or pregnant women.
Sports drinks can be useful when exercising high endurance sports and require a consignment of energy.
However, they are no different from any other sugary moisturizers. That means they are high in calories as well and contribute to tooth decay.
Water is the healthiest choice and the best way to compensate lost fluids by exercising. Unless you are a participant in high endurance sports.