We celebrate World Water Day, do not stop drinking it !!!

All of life we have been recommended to drink enough water daily to keep our body hydrated and prevent many diseases. However, many people are still not aware of the importance of drinking water every day and the role it plays in our body. Although many still ignore it, a large part of the health problems and disorders that often develop in people are due to lack of hydration and low water consumption.

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March 22 is a day to highlight the essential role of water and promote improvements in the world population that suffers from water-related problems. It is a day to discuss how we should manage water resources in the future. In 1993, the General Assembly of the United Nations designated it as World Water Day. It has been 23 years and it continues to be celebrated all over the world.

Water is the main component of our vital organs like the brain, liver or heart. Similarly, the bones and even the space between the cells contain a high proportion of this vital liquid. For this reason, not taking enough water can result in damage ranging from the skin to vital organs.

Water is very important because the body uses it for chemical reactions, the delivery of nutrients, the elimination of waste and the regulation of temperature.

For a person who does not exercise a lot, expect a water loss of approximately 2500ml per day and that includes:

• 1500 ml per day in excretion by the kidneys in the form of urine.
• 500 ml per day in evaporation and transpiration of the. skin
• 300 ml a day from the lungs.
• 200 ml a day in the gastrointestinal tract.

The exercise greatly increases the loss of fluid that can reach levels of up to 4 liters per hour during intense days of activity.

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Blood plasma is 94% water, so dehydration reduces the volume of blood in the body that makes the heart system work harder to pump blood around the body and deliver enough oxygen to the active muscles.

Exercise becomes much more difficult because body systems are not working as efficiently as they do with good hydration and performance deteriorates.

Dehydration is defined as 1% or greater loss of body weight as a result of fluid loss.

The first signs that alert of a slight dehydration can include a light drunkenness, dizziness, irritability, and headaches.

A drop of water is flexible. A drop of water is powerful. A drop of water is more necessary than ever.

As dehydration increases, the symptoms become more severe and can lead to clumsiness, blurred vision, and fatigue. When someone is dehydrated attention and concentration can decrease by 13% and short-term memory by 7%.

When dehydration progresses, nausea and vomiting can be experienced, as well as a 5% reduction in total body weight, performance is reduced by 30%. Losses of fluid greater than these figures lead to coma and death.

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Do not rely solely on thirst as an indicator of dehydration. By the time you feel thirsty, the body has already lost between 2 and 5 cups of water. You should drink water when you get up in the morning, at breakfast, lunch, and tea. Drink before, during and after any physical activity.

Water plays a crucial role in all the vital functions of the body. It regulates temperature, eliminates waste, transports oxygen and nutrients to cells, cushions joints and provides protection to body tissues. Dehydration occurs not enough water is drunk. Serious health problems can occur if these fluids do not replenish.

While recommendations may vary, it is generally accepted that people should drink six to eight glasses of water each day. Very active people, or people who live in hot climates, may need additional fluids.

To have a clearer idea of the evil we do to our body when we do not consume enough water, here are some of the problems caused by dehydration and lack of water in the body.

• Digestive problems.
  The gastrointestinal tract requires water for optimal digestion. In fact, 98% of the mucosal layer of the stomach is composed of water. A thick layer of mucus prevents the acid from burning the lining of the stomach. Inadequate water intake can lead to indigestion, heartburn, and constipation. Severe dehydration can cause nausea, vomiting, and headaches.

• Common problems.
  About 80% of the cartilage is made up of water. Chronic dehydration can destroy cartilage, and lead to joint problems, such as arthritis. Dehydration can also cause disks of the spine, which are also composed of water, to become susceptible to hernia formation.

• Dry mouth and skin.
  Dehydration will undoubtedly challenge any of the benefits of moisturizers, even the most expensive ones. The skin needs to be hydrated from the inside. Drinking lots of water can save money on beauty products.

• Low energy level.
  Blood plasma is made up of 90% water. Dehydration reduces the volume of blood, which in turn causes the heart to work harder to pump blood and deliver an adequate supply of oxygen to the active muscles. Even the easiest training can feel challenging.

• Abdominal swelling.
  Inflating is the way the body protects against the most serious consequences of dehydration. When a body is not receiving enough water, the fluid is stored in the cells. Despite doing a lot of exercises and a low-fat diet, this stored liquid can accumulate in the stomach.

• Little tolerance to heat.
  Water helps the body regulate its temperature. The lack of water can make it difficult to tolerate a hot climate. In severe cases, heat cramps, heat exhaustion or heat stroke may occur.

Dehydration can be avoided by maintaining an adequate level of water in the body. In general, adults need six or more glasses per day. More water should be consumed during and after strenuous activity and in hot weather. Certain groups of people are at particular risk of dehydration. Babies, young children, older adults, people with chronic illnesses, high altitude residents and endurance athletes have a greater risk of losing more water than they consume.

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"Currently, more than 663 million people live without drinking water near their home, which forces them to spend hours queuing or moving to distant sources, as well as to cope with health problems due to the consumption of contaminated water." Source

References.

• https://www.un.org/development/desa/en/news/sustainable/world-water-day-2017-why-waste-water.html
• https://shoalhavenspringwater.com.au/read-about/water-and-the-body/
• http://www.eawag.ch/en/department/wut/main-focus/drinking-water-chemistry/
• https://ocw.tudelft.nl/course-lectures/1-4-drinking-water-chemistry/
• http://worldwaterday.org/

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