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Edited by Doctor Cestaro Mario
Why it is important to drink
Drink properly:
- it favors the elimination of waste substances from the organism as it increases the excretion of urine and sweat.
- Promotes muscle development in subjects who practice physical activity because: to) 75% of the muscle mass is made up of water; b) water counteracts the catabolic effects of cortisol. If physical activity is prolonged, the adrenal glands increase the production of cortisol. Cortisol is a hormone that has a catabolic effect on muscle tissue, ie it tends to "break down" it to produce energy. The water counteracts this catabolic activity.
- It has an "aesthetic" effect as the water gives shape and stiffness to the fabrics.
- It allows to keep the surfaces of: nose, eyes, ears adequately moist.
- Promotes adequate lubrication of the joints through the production of synovial fluid
What to drink
- Sugary sodas should be limited or avoided. They sharply raise the blood sugar, cause a reduction in the sense of hunger (only momentarily), which, especially in children, favors a bad diet. The child consumes sugary drinks during the meal (or immediately before), this causes a rapid rise in blood sugar which causes a feeling of satiety. The baby stops eating but the feeling of hunger returns within a few hours (before three hours after the end of the meal). The child generally reacts to the recurrent feeling of hunger by consuming "junk foods" (eg snacks, biscuits) which promote overweight and obesity. Scientific studies have found that the consumption of sugary drinks is associated with an increase in body weight.
- The consumption of a glass of warm water in the morning favors intestinal peristalsis, therefore evacuation (counteracting constipation).
- Consuming cold water with meals can cause digestive problems during meals, stomach pains and cramps between meals. It is therefore a good idea to consume water at room temperature even in summer.
How much water to drink per day
- The amount of water to be consumed per day is between 1200 ml (6 glasses of water) and 2000 ml (10 glasses of water). The average consumption of 1500 - 1600 ml can be obtained by consuming: a glass of water for breakfast, two glasses of water for lunch, two glasses of water for dinner and half a liter of water between meals.
- The water consumption, indicated in the previous point, increases:
if you engage in physical activity. Physical activity generates heat, to prevent an excessive rise in body temperature the body increases the excretion of sweat. Sweat, evaporating, removes heat from the overheated body (the evaporation of a gram of sweat from the surface of the skin removes the body 0.6 calories). At high altitudes. At altitudes above 2500 meters, the excretion of urine and the respiratory frequency increase with a consequent increase in the loss of water by the body (in the exhaled water there is water vapor, normally, every day, between 250 ml and 350 ml of water are eliminated through this route).On all occasions when there is an increase in sweating, in addition to physical activity: feverish states and particularly hot climates. In the case of water losses due to diarrhea or vomiting. During pregnancy and breastfeeding. For pregnant women a daily water consumption of 2100 ml per day is indicated, for those who are breastfeeding a consumption of 3100 ml per day.
Is drinking a lot useful for "feeling good" or "losing weight"?
No, on the contrary. Excessive consumption of water (indicatively drink more than 4-5 liters of water per day, in the absence of physical activity or particular climatic conditions):- slows digestion. Excessive drinking during meals causes an excessive dilution of the gastric juice so that the meal tends to "stay on the stomach".
- Increases blood pressure by increasing blood volume.
Water and hydration "
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