Drink plenty of water every day
Our body is mainly
made up of water. In the newborn, water represents about 75% of the body
weight. This percentage fraction decreases until adulthood, when it stabilizes
at around 55-60% of body weight. In the elderly there is a further decrease in
the amount of total body water, both as an absolute value and as a percentage
fraction. The differences between the sexes are evident starting from
adolescence. The woman, in fact, having a higher percentage of adipose tissue
(poor in water), has a lower percentage of water.
Body water is essential for carrying out all physiological
processes and biochemical reactions that take place in our body. Maintaining
the right balance of our "water balance" (ratio between the
"inputs" and "outputs" of water) is therefore essential to
maintain a good state of health in the short, medium and long term.
Water contains no calories, and any short-term changes in
body weight due to increased water loss or retention are deceptive and momentary.
So, how to behave?
•Always indulge the sense of thirst and even try to
anticipate it by drinking enough, on average 1.5 - 2 liters of water per day (8
glasses): also remember that children are more exposed to the risk of
dehydration than adults.
•Drink frequently and in small amounts. Drink slowly,
especially if the water is cold: in fact, a sudden drop in the temperature of
the stomach can create the conditions for dangerous congestion.
•Older people need to get used to drinking frequently throughout
the day, during and outside meals, even when they don't feel thirsty.
•Water balance must be maintained by essentially drinking
water, both tap and bottled water, both of which are safe and controlled.
Remember that different drinks (such as orange soda, cola-type drinks, fruit
juices, coffee, tea) as well as providing water also provide other substances
that contain calories (for example simple sugars) or that are pharmacologically
active (for example caffeine). These drinks should be used in moderation.
•It is wrong to avoid drinking for fear of sweating
excessively (sweating is essential for regulating body temperature) or gaining
weight (water does not provide calories).
•During and after physical activity, drink to promptly and
promptly replenish the losses due to sweating, mainly using water.
•In certain pathological conditions that cause a greater
loss of water (for example febrile states or repeated episodes of diarrhea),
the lost water must be adequately and promptly replenished.
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