The importance of water in the diet

Diet advice
L'importanza dell'Acqua nella Dieta
Water, together with air, is of vital importance for human survival; in fact, the human body is made up of two thirds of water. A man can go for a long time without eating, but without drinking he cannot go beyond two, three days. It has always been an indispensable and precious resource for man and for every living being; in primitive culture it was considered the feminine principle of fertility. Water is present in every cell of the body and obese individuals have a lower body percentage than lean individuals. Drinking is really as essential as hydrating yourself and it's good not to drink only when you're thirsty, but much earlier to avoid dehydration and you shouldn't drink during meals or do it in limited quantities. Water is essential for digestive functions and for the assimilation of food, it helps to control body temperature and to disperse heat with sweating, acting as a buffer, it protects the brain and spinal cord. It serves as a lubricant, is the basis of our saliva, is the best detoxifying agent, helps regulate metabolism, and has an important role in disease prevention. It is important to drink because it contributes to the elimination of waste substances from the body through sweat and urine; it helps to keep the walls of the ears, nose and eyes properly moist and promotes muscle development in people who practice physical activity. It promotes adequate lubrication of the joints by producing synovial fluid, a clear, low viscosity and stringy fluid which, thanks to its lubricating properties, protects the joints from wear and tear. Do not forget that it has an aesthetic effect as the water gives shape and rigidity to the fabrics. Beer one glass of warm water in the morning promotes intestinal peristalsis, or the evacuation, counteracting constipation; it would be advisable to ingest at least 300/550 ml as the body did not receive liquids during rest. The consumption of cold water during meals can cause digestive problems, while between meals it favors the appearance of stomach cramps and pains; it would therefore be advisable to drink water at room temperature even in summer. the sugary drinks they should be limited or eliminated because they sharply raise the blood sugar level causing a reduction in the sense of hunger, but only momentarily. The daily quantity of water to be consumed ranges from 1200 to 2000 ml, which is equivalent to six to ten glasses, but these values should be increased in some situations. In the event of water leaks when vomiting or diarrhea occurs; when there is, in addition to physical activity, an increase in sweating such as in feverish states or in particularly hot climates. During pregnancy, a daily consumption of water of 2100 ml is indicated, while in the breastfeeding phase, the quantity rises to 3100. Drinking is thought to help you lose weight, but that's not quite the case: drinking 4/5 liters of water a day without physical activity or in certain climatic conditions slows down digestion and increases blood pressure. Urine can tell us if we are drinking enough water or the quantity is scarce: if they are colorless or slightly colored (yellow-gold) and do not smell, the water taken is enough. If the water we drink is not enough, the urine would be yellow or dark yellow and give off an unpleasant smell. In addition to other substances, blood is made up of water and therefore, the less you drink, the more the blood fluid thickens and this is not favorable for the heart which has to work harder to send the liquid into the body. Does water make you lose weight? We often hear that drinking at least two liters of water a day helps you lose weight; drinking an excessive amount of water hoping to lose weight can even prove dangerous to your health. If water is drunk in place of fruit juices, sweetened drinks or alcohol, it can be beneficial for weight loss; drinking one or two glasses before meals helps to stimulate the sense of satiety, thus decreasing the doses of food ingested. In people who drink little it can happen that a need for water is confused with one for food. A correct intake of water favors the elimination of toxins from the body and an excess of these, due to the lack of water intake, could have a fattening effect, as well as being unhealthy.

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