A simple search on the Internet about healthy habits yields thousands of results on how to improve food, lifestyle, the exercise we do or even the way we sleep. If you want more information about news and journalism go to this website savepineridge.
However, there is very little information in general about the importance of maintaining a good level of hydration and how to achieve it. Bearing in mind that water is the main component of the human body, neglecting what is drunk influences all the functions of the organism, from cognitive abilities to physical performance.
To compensate for this lack of information, the Water and Health Research Institute has just launched the Hydration Guide. It is about establishing the idea that drinking enough water is as important as following a healthy diet and exercising to enjoy a good state of health.
These are the basic recommendations of the guide:
You have to drink 2 to 2.5 liters of water a day. That is the amount of fluid that is lost daily. As the body does not have the capacity to store water, it is necessary to restore it.
You can not live without drinking. Although you can survive eight weeks without eating, without water you can only be between three and five days.
You have to drink before you are thirsty. When you feel thirsty we have already lost 1% of body weight in water.
Thirst indicates that it is already late. It is a warning sign of the organism, it is subjective and can be distorted. So it is not reliable. Dehydration may go unnoticed.
Water influences the functioning of the body. A dehydration of 1% affects physical performance, cognitive abilities and mood.
Men have to drink more than women. Women should drink between 2 and 2.5 listers a day. Men from 2.5 to 3. With more than 38ºC of ambient temperature or with 50% of humidity you have to increase the amount to at least 400 ml.
Special care must be taken with children and the elderly. Children are not able to control the mechanism of thirst and the body of elderly people loses the ability to detect dehydration.
The more sport or more heat, the greater the water intake. You have to increase the amount 600 ml for each hour of exercise and 500 ml for each degree of heat above 38 degrees. The amount of water needed can increase to four or six liters with adverse weather (heat or humidity), physical activity or intense body work.