How to hydrate properly/ Cum sa te hidratezi corect

WATER: pretty much one of the most important ingredients in your life. And yes, I’ve seen Dr. House and I know you can’t live without Oxygen, but trust me, this is your number one INGREDIENT you need to have daily in your life. Not only to live, but to keep everything moving in your body.How much water should you be drinking?

The European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption. Of this, they suggest that 70-80% of the daily water intake should come from drink and the remaining 20-30% should come from food.

Also, there are some experts that say that the daily intake should be 35 ml/kg/body. So just multiply your weight by 35 and you should get the result. The thing is that it’s not recommended to drink 2l of water all of a sudden, the only result you’ll get is you rushing to the bathroom because your body does not need an abundance of 2l of water. It needs hydration so you can either drink a glass of water every 2 hours or you can drink whenever you are thirsty, but don’t under/over do it.

If you’re not a water lover, don’t freak out when you hear you have to drink so much water.You can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake. Also, drinking milk, teas, lemonade or even sports/energy drinks can help sometimes.

A pretty easy way to find out how hydrated you are is to check your urine. If your urine is usually colorless or light yellow, you are well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

Sports drinks can be helpful if you are planning on exercising at higher than normal levels for more than an hour. They contain carbohydrates and electrolytes that can increase your energy. It helps your body absorb water. However, some sports drinks are high in calories from added sugar and sodium (salt). Always look for the ingredients on the label. Some sports drinks contain caffeine (it’s safe to consume between 200 and 300 mg/day). Again, don’t overdo it.

Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng or taurine). These are things your body doesn’t need and most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.

There are a lot of benefits you get from drinking water, here are some of them:

1. Improve physical performance. During physical activity, our bodies use up a lot of water. So stay hydrated before, during, and after exercise helps to protect your body from harm, and to help you to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. Hydration after exercising is important too: drinking lots of water cand help you get rid of the excess lactic acid and even sore muscles can be helped by being hydrated. So don’t forget your water bottle wherever you go.

2. Boost your mood. People who drink more water also tend to have better moods. One study found that when people who regularly drank less than 1.2 liters of water per day increased their intake to 2.5 liters per day, the participants experienced significantly less confusion, bewilderment, fatigue, and sleepiness. On the other hand, for people who regularly drank two to four liters of water per day who were then restricted to one liter per day, the reduced water intake led negative effects on mood, including decreased contentedness, calmness, and positive emotions. Some people get cramps, headaches and lose concentration if they don’t drink enough water.

3. Boost your brainpower. When you drink more water, you may improve your cognitive performance, too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not drink water during the tasks. These results have been found in both adults and children. Studies suggest that even mild dehydration can impair cognitive function in the short-term. So next time you need to focus, take a test, or use all of your brainpower, keep a glass of water next to you and keep sipping.

This is actually how I started to drink more water. When I was in college and had a lot to study, I used to take my book and a 2l water bottle. Whenever I got tired or bored of the things I read, I took a sip of water. I don’t know how many litres of water I drank, but the 2l goal was clearly achieved.

4. Prevent headaches. Water deprivation is a very common cause of headache. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches.

I always encourage people to drink water when having migraines. Of course, I get the nasty „I don’t believe you look”, but after a while, they start realising that water can minimize the effects.

5. Protect against disease. One of the most important answers to the question “Why is water important?” is its role in disease prevention. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections and coronay disease.

But that’s not all, here are a few more benefits of staying hydrated:

  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through urination, perspiration, and bowel movements

Also, keep in mind that our body responds top what surrounds us and reacts to everything, so listen to your body in what hydration is concerned especially when:

  • in hot climates
  • more physically active
  • running a fever
  • having diarrhea or vomiting

That being said, I guess I’ve made myself clear when I say that BEING HYDRATED is extremely important for your body. It’s not all about water, it’s about hydration. To show you this, me and my friend Prajiturela (https://laprajiturela.ro/) have come up with an easy plan, called #planulh2o which is here to help you find more ways you can stay hydrated this summer. We’ll post recipes, tips and so much more. Come join us, we have the most important ingredient for you! And we do love to share!

RO:  APA: probabil unul dintre cele mai importante ingrediente cand vine vorba de traiul de zi cu zi. Da, am vazut si eu Dr. House si stiu ca ai nevoie de oxigen pentru a trai, dar cand vine vorba de ingrediente vitale, credeti-ma ca apa este in top. Nu doar pentru a supravietui, ci si pentru a ajuta corpul sa functioneze.

Care este cantitatea de apa pe care ar trebui sa o consumi?

Autoritatea Europeana pentru Siguranta Europeana (The European Food Safety Authority –EFSA) recomanda consumul a 2.5l de apa pentru barbati si 2l de apa pentru femei (doza zilnica recomandata). Din acest procent, 70-80% ar trebui sa reprezinte lichide si restul de 20-30% din mancare.

De asemenea, unii experti considera ca un individ ar  trebui sa consume undeva la 35 ml/kg corp. Inmultind 35ml cu greutatea corpului dvs ar trebui sa obtineti cantitatea de apa recomandata. De asemenea, sfatul lor ar fi sa nu consumam 2l de apa intr-o singura priza. Singurul rezultat pe care il veti avea asa va fi de a fugi la baie. Asta din cauza ca nu avem nevoie de o cantitate atat de mare care sa si fie repartizata corect in corp. Pentru a va hidrata, fie beti un pahar de apa la 2 ore, fie beti cand va este sete.

Daca nu va incadrati in categoria iubitorilor de apa, nu trebuie sa va panicati cand cititi aceste randuri. Hidratarea poate fi facuta corect prin mai multe metode. De exemplu, supele sau fructele/legumele cu o cantitate crescuta de apa (telina, rosii, pepepe) pot contribui la hidratarea voastra completa. De asemenea, laptele, limonadele, ceaiurile si chiar si bauturile sportive si energizante pot fi de folos.

Cel mai usor mod de a vedea nivelul de hidratare este sa urmariti culoarea urinei. Daca de obicei urina are o culoare deschisa (un galben  deschis) inseamna ca nivelul de hidratare este bun spre optim. Daca, va aflati la celalat pol si anume vedeti urina de culoarea inchisa (spre aramiu), nivelul de hidratare este scazut si trebuie sa actionati intr-un fel sau altul.

Bauturile sportive pot fi de ajutor daca planuiti sa faceti antrenamente de intensitate ridicata si pe o durata ce depaseste o ora. Acestea contin carbohidrati si electroliti care maresc nivelul de energie si ajuta corpul sa absoarba apa. Cu toate acestea, de obicei, bauturile sportive sunt hiper calorice din cauza continutului ridicat de zahar si sodiu. Urmariti ingredientele de pe flacon ca sa va asigurati. Unele bauturi contin si cafeina (cantitatea recomandata e undeva intre 200 si 300mg/zi).

Bauturile energizante nu se afla in aceeasi categorie cu cele sportive. Cele energizante contin o cantitate mai mare de cafeina plus alte ingrediente care ajuta la trezirea corpului (guarana, gingeng, taurina). Teoretic, corpul nu are nevoie de astfel de ingrediente, iar conform specialistilor, copiii si tinerii nu ar trebui sa consume astfel de bauturi.

Sunt foarte multe beneficii pe care le puteti avea in urma unui corp hidratat:

1. Imbunatateste performantele fizice: Pe durata unui antrenament, corpul nostru foloseste foarte multa apa. Asa ca este foarte important sa fim hidratati inainte, in timpul si dupa fiecare antrenament pentru a proteja corpul si a-l ajuta sa functioneze mai bine. O hidratare corespunzatoare poate reduce oboseala, imbunatati rezistenta si scade pulsul maxim. De asemenea, o buna hidratare dupa antrenament are efecte in ceea ce priveste scaderea acidului lactic din muschi si poate preveni/ameliora febra musculara.

2. Imbunatateste dispozitia. Oamenii care beau mai multa apa tind sa fie mai binedispusi. Un studiu a avut in vedere oameni care inainte obisnuiau sa bea 1.2l de apa pe zi si au ajuns la 2.5l apa pe zi. Acestia au constatat un nivel mai mic de confuzie, oboseala si somnolenta. Intr-un studiu paralel, persoanele care obisnuiau sa bea intre 2-4l de apa pe zi si au redus consumul la 1l/zi au observat scaderi in ceea ce priveste calmul, multumirea si emotiile pozitive. Unele persoane ajung sa aiba dureri de cap si lipsa de concentrare daca nu beau destula apa.

3. Imbunatateste functiile cognitive. Multe studii au aratat ca persoanele care beau apa in timp ce lucrau au reusit sa aiba rezultate mai bune decat cei care nu se hidratau. Rezultatele au fost facute atat in ceea ce priveste copiii cat si adultii. Aceste studii demonstreaza ca o deshidratare usoara poate afecta functia cognitiva pe durata scurta de timp. Asa ca data viitoare cand ai nevoie de concentrare, tine un pahar de apa langa tine si bea cu inghitituri mici.

De fapt, aceasta este modalitatea pe care o foloseam eu in facultate. Cand trebuia sa invat in sesiune, luam o sticla de 2l de apa, cursurile si de fiecare data cand ma simteam obosita sau ma plictiseam, mai beam apa. Nu stiu cati litri de apa am baut in acea perioada, dar stiu ca reuseam sa trec de 2l.

5. Previne durerile de cap. De cele mai multe ori, migrenele pot fi indepartate prin hidratarea corecta a corpului sau mai bine zis: o hidratare corecta impiedica aparitia migrenelor si a durerilor de cap.

6. Lupta impotriva bolilor. O hidratare corespunzatoare poate reprezenta o unealta importanta in lupta cu unele afectiuni cum ar fi: pietre la rinichi, constipatie, astm, infectii urinare si boli cardiace.

Lista nu se termina aici, ar mai fi de adaugat:

  • Amortizeaza articulatiile
  • Protejeaza maduva spinarii si alte tesuturi sensibile
  • Indeparteaza resturile prin urinare, transpiratie si miscari intestinale

De asemenea, ia in considerare faptul ca noi reactionam la tot ceea ce este in jurul nostru, asa ca „asculta-ti corpul” si ofera-i hidratare mai ales:

  • Cand temperaturile sunt ridicate
  • Esti mai activ fizic
  • Ai febra
  • Ai diaree sau varsaturi

Acestea fiind spuse, cred ca e destul de clar ca trebuie sa ne hidratam corpul. Nu este vorba despre cantitatea de apa consumata, ci de hidratare. Ca sa subliniem si mai mult aceasta idee, eu si Prajiturela (https://laprajiturela.ro/) am pus la cale un plan numit #planulh2o prin care sa va aratam metode multiple de a va hidrata atat pe perioada verii, cat si in viata de zi cu zi. Vom posta retete, sfaturi si multe idei ajutatoare! Hai sa invatam impreuna totul despre hidratare!

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