Experts emphasize that rising temperatures improve the physique’s want for water, highlighting that satisfactory hydration is crucial for each bodily well being and psychological well-being.
As summer season begins and temperatures climb, the physique’s demand for water rises considerably. Increased sweating and the physique’s efforts to control temperature are the first causes of this heightened water requirement throughout sizzling months.
Beyond the bodily advantages, water consumption additionally positively impacts psychological well being, specialists advised Anadolu Agency (AA).
Merve Aktar, a nephrology specialist, advises towards ready for thirst as a sign to drink, particularly in summer season. She explains that ingesting water at common intervals earlier than feeling thirsty is the simplest solution to forestall dehydration.
For adults, the best each day water consumption ranges between 2.5 and three.5 liters. However, this quantity varies relying on elements similar to age, exercise degree and particular person circumstances.
Aktar additionally notes that drinks like tea and low can’t substitute for water. Since caffeine causes the physique to lose fluids – roughly 150 milliliters of water misplaced for each 100 milligrams of caffeine consumed – it is suggested to drink two glasses of water after a cup of Turkish espresso to compensate. These caffeinated drinks can improve the physique’s want for water moderately than fulfill it.
Water affords many well being advantages: It helps forestall joint ache, improves mobility, aids within the supply of nutritional vitamins and minerals to cells, helps the kidneys and liver in eliminating toxins, promotes youthful, radiant pores and skin, prevents constipation and contributes to common digestion.
Aktar factors out early indicators of dehydration, urging elevated water consumption when signs similar to problem concentrating, complications, muscle cramps, darkish yellow urine, dangerous breath, constipation or sudden temper swings happen – these are indicators that the physique lacks adequate fluids.
Chronic inadequate water consumption can increase the danger of kidney illness, kidney stones, cardiovascular issues, and result in larger morbidity and mortality charges.
Dehydration straight impacts psychological efficiency. Recent research reveal that even gentle dehydration can noticeably impair cognitive capabilities. It can scale back consideration and focus, negatively affect reminiscence and studying and have an effect on temper and cognitive flexibility.
Aktar stresses water’s significance for psychological well being, stating that continual dehydration can improve the danger of hysteria by 30%, worsen melancholy signs by 25% and reduce sleep high quality by 40%. Adequate hydration helps steadiness temper and scale back stress.
Acknowledging that busy schedules usually trigger individuals to overlook to drink water, Aktar suggests sensible reminders: taking a number of sips at each electronic mail notification, scheduling water breaks in the beginning of conferences or inserting water droplet stickers on laptop screens.
She recommends leveraging expertise and creativity to extend water consumption. Smart bracelets with vibration alerts, plant-growing apps that reward ingesting water, color-changing cups with thermostats, or cellphone apps that lock till water is consumed may also help keep hydration.
Safiye Keskin, a vitamin and dietetics skilled, echoes that relying solely on thirst will not be efficient. She encourages planning water consumption and creating a behavior of ingesting a glass of water each hour.
Chronic insufficient hydration will increase the danger of kidney stones and continual kidney illness. It additionally reduces stool softness, resulting in constipation. Water maintains pores and skin elasticity and moisture, stopping boring, dry and pale pores and skin.
Since the mind is roughly 75% water, adequate hydration reduces psychological fatigue and optimizes cognitive capabilities similar to notion, decision-making and a focus. Insufficient water results in slower response instances, lowered reminiscence capability and elevated psychological tiredness.
Keskin advises maintaining water at work or research desks and ingesting throughout breaks to maintain hydration.
She additionally recommends utilizing reminder apps, visible cues, and enhancing water with lemon, cinnamon sticks, or fruit slices for individuals who discover plain water exhausting to drink. Setting a each day aim to complete 1.5 to 2 liters of water is vital.
Keskin warns towards consuming very chilly water for cooling functions. She suggests ingesting water at room temperature or barely heat as a substitute, as consuming very chilly water rapidly may cause abdomen cramps and will set off migraines in delicate people. It may also improve the danger of throat infections.
Dehydration is linked to psychological signs similar to nervousness, lowered stress tolerance, and restlessness. Drinking water, particularly when performed mindfully, can have a meditative, calming impact on the thoughts.
Source: www.dailysabah.com