What is hydration?
Hydration corresponds to the replenishment of water in the body, balancing body composition, since this is the main constituent of the body.
When we are born, water makes up about 75% of our body weight. This proportion decreases as age advances, and it is estimated that in a healthy adult water levels represent about 60/70% of their weight, so daily hydration is essential for this replacement to be successful and for the proper functioning of all systems and organs of our body.
What is considered adequate hydration?
Hydration is considered adequate when there is an adequate replacement of the water levels necessary for the proper functioning of the human body.
What is the importance of proper hydration?
Keeping the body hydrated helps in the activities of the cells, digestion, kidney function, regulation of body temperature and blood pressure, among other activities of the body.
Therefore, we need to hydrate ourselves in sufficient quantity to compensate for the losses that occur with breathing, perspiration, urine and feces.
What is the best way to hydrate?
Drinking water is the main way to maintain adequate hydration. Water is rich in electrolytes and minerals that aid the absorption of nutrients by the cells.
How important is water to the body?
Water, in addition to being the main constituent of the human body, as a nutrient, interferes with the functioning of all systems and organs. Some of its main functions are:
- transport the nutrients and oxygen to the cells
- Regulate body temperature
- allow healthy functioning of the heart
lubricate and protect the joints and promote the proper functioning of the muscles - Collaborate in digestion and prevent constipation
- help eliminate unnecessary waste through urine
- decrease the risk of kidney stones (kidney stones)
- Preserve the elasticity of the skin
- help maximize attention, concentration, and memory capacity
Are there other forms of hydration besides drinking water?
Yes. It is not only with the intake of water that we can guarantee good hydration. There are other sources rich in water that can be consumed, preferably as a complement, and help to stay hydrated, namely:
- water flavoured with pieces of fruit, no added sugar
- herbal infusion or tea
- soup
- vegetables and fruit (such as lettuce, cucumber, tomato, zucchini, watermelon, melon, plum among others)
- milk
- natural fruit juices, no added sugar
How much water should I drink per day?
The amount of water to be ingested per day varies according to the physical characteristics of each individual and according to external factors, such as physical activity, weather conditions and/or the person's age.
In general, it is recommended that water consumption is:
- Adults: between one and a half to 2 liters (the equivalent of 8 to 10 glasses of water)
- children: between 1 liter and a liter and a half (age-dependent values and much lower under 12 months)
I don't like water, what are the tricks to stay hydrated?
There are people who don't like to drink water very much, so the trick is to use alternatives:
- Flavour the water in a natural way, for example by adding:
- a piece of fruit like, lemon, orange, lime, apple
- vegetables, such as cucumber
- spices, such as cinnamon
- aromatic herbs, such as mint
- consume water-rich foods such as soups, salads, and fruit
On hot days, should I increase hydration?
Yes. Intense heat promotes dehydration of the body and, in addition to the usual recommendations, you should:
- Increase water intake and infusions without added sugar during the day. Choose to drink small amounts of water throughout the day
- Drink, even if you don't feel thirsty
- eat light and more frequent meals and avoid heavy and very spicy meals
- eat soup (you can opt for the cold version)
- Always have a bottle of water with you, especially when you go to the beach, when exercising or when you go on a trip
- avoid drinks alcoholic, excessively sugary, or caffeinated beverages
What are the signs and symptoms of dehydration?
Dehydration occurs when the body loses more water than it takes in. Dehydration can be classified according to the degree of severity as mild, moderate and severe, but the symptoms of dehydration begin to appear when the body loses only 1% of its fluids.
In cases of mild dehydration you may experience:
- thirst
- dry mouth, lips and eyes
- increased feelings of weakness and tiredness
- headache
- dizziness when standing
- Cramps
In babies there may be irritability, dry diapers and crying without tears.
In cases of moderate to severe dehydration, the symptoms are more intense:
- Intense thirst
- sunken eyes
- decrease in the amount of urine, dark yellow in color and smelling more intense
- Seizures
- changes in the state of consciousness, such as fainting
- Confusion and delirium
What are the risks and complications of dehydration?
Dehydration, depending on its degree, can increase the risk of:
- low blood pressure (hypotension)
- Falls
- development of urinary tract infections and kidney failure
- kidney stones (urolithiasis)
- constipation
- excessive elevation of body temperature (hyperthermia)
- Confusion and delirium
- Seizures
- coma
What should I do if my symptoms get worse or if complications arise?
In case of worsening of symptoms or appearance of complications, call SNS 24 – 808242424. Healthcare professionals will advise you and refer you to the most appropriate care for your health condition.
In the face of a victim of dehydration, and who is conscious, you should:
- Sit her down and give her water to drink in small sips, in a paced, but repeated and persistent way
- Do not give him anything to eat, as you may dehydrate the victim even more
- Advise the victim to rest in a place sheltered from the heat
If the victim becomes unconscious or has a seizure, call immediately 112.
In case the victim is unconscious:
- Never give an unconscious victim anything to drink, as they may choke and suffocate
Source: Directorate-General for Health (DGS)