Water is the substance that has the most important place in human life after oxygen.

Yetişkin bir insanın vücut ağırlığının yaklaşık olarak %50-70’ini su oluşturmaktadır. Bu oran, yaşa, kiloya, boy uzunluğuna ve kişinin fiziksel etkinliğinin derecesine bağlı olarak değişim gösterebilmektedir. Ortalama olarak, erkeklerde vücut ağırlığının %60’ını, kadınlarda vücut ağırlığının %50’sini ve çocuklarda vücut ağırlığının %65-75’ini su oluşturmaktadır.

While the distribution of body water varies in different conditions, the body's normal amount of water remains constant.

Water taken with food and drink; It is balanced with the water lost through urine, sweating, feces and respiration.

HydrationIt is defined as maintaining the water level in the body at a certain and sufficient level. Hydration means that the amount of water required for life activities is available in the body. In the state of hydration, metabolic activities in the body are carried out in a healthy and trouble-free manner.

That's why the body cannot store water. the amount of water lost every 24 hours, Lost water must be replaced to maintain health and balance.

dehydrationIt occurs when you use or lose more fluid than you take in, and as a result, there is not enough water and fluid in the body to perform normal functions.

• Loss of muscle strength,
• Loss in performance,
• Decrease in blood volume,
• Decrease in heart functions,
• Decreased use of oxygen,
• Regulating body temperature (thermoregulation)

disorder in the mechanism,

• Decrease in blood flow in the kidneys,
• Increased electrolyte loss,
• Imbalance of glucose stores in the liver

Consuming too much water is as dangerous as consuming too little. Drinking too much water under normal conditions causes the kidneys to work excessively and disrupts the balance of sodium, potassium and many minerals in the body. Accordingly, all functional activities in the body are negatively affected.

This; It accelerates metabolism, helps digestion and conversion of nutrients into energy, and prevents constipation by softening the stool. It helps remove waste and toxic substances from the body. It balances the volume and pressure of the blood and ensures its fluidity. It carries oxygen and nutrients to the cells and dissolves the solid substances necessary for the cells to perform their functions.

You should frequently repeat to yourself that as you drink water, your skin and hair will become more vibrant and younger, your metabolism will work more balanced, your internal organs will perform their duties properly, and you will be more vigorous and more careful.

FOODS RICH IN FLUID:

• COURGETTE
• PINEAPPLE
• WATERMELON
• CUCUMBER
• TOMATOES
• It can be listed as LETTUCE.

Although 8-10 glasses of fluid consumption per day is sufficient for non-athletes, this amount is insufficient for athletes. Practically, the best rule is to consume 1 liter of liquid for every 1000 kcal. For example, if 4000-5000 kcal is consumed per day, 4-5 liters of fluid consumption is required.

Inactive, 1500 k. People who spend calories/day need 1.5 liters of fluid.

Adequate fluid intake is necessary to maintain normal thermoregulatory functions during exercise.

In order to minimize the effect of fluid loss during exercise, it is necessary to schedule fluid intake well before and after exercise.

Aim:

• Start exercise by hydrating
• Preventing dehydration that may occur during exercise
• To rehydrate before the next workout

In order to gain the habit of drinking water and consuming sufficient and balanced amounts of water; Start your day by drinking 2 glasses of water immediately after waking up. Consume 1 glass of water before and after meals. Be sure to drink 3 glasses of water before going to bed. Set yourself a target for the hours and amount of water you can consume.

If you have read our article until the end, we can now start by drinking a glass of water ☺

Eda Kirmizi
Dietician – Elite Hospital

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Telephone line: 0392 444 3548 (ELIT)

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