It is normal to sweat all day long in the heat of our country. So, when we get a little tired, when we go out, we feel very thirsty. But sometimes we are a little lazy to drink water, or we forget. But did you know that even if we don't drink water, we can get the water our body needs from some of the foods we eat? Yes, it is true. Today we are talking about such delicious and nutritious foods that are full of water.
Why is water so important for our bodies?
Simply put, we cannot live without water. Water is essential for almost every process in our body. Think about it, our body is like a complex machine. For this machine to work properly, it needs the right amount of "fuel" called water.
When we breathe, sweat, urinate, and defecate, our bodies constantly lose water. So we need to replenish that loss. Otherwise, our body's functions will be impaired.
In general, here are some of the main things that water does in our bodies:
- Regulates body temperature: Water cools the body through sweating.
- Keeps the eyes, nose, and mouth moist: Prevents them from drying out.
- Protects internal organs and tissues: acts like a cushion.
- Transports nutrients and oxygen to cells: This is essential for the body to get the energy it needs.
- Facilitates the functioning of joints: It helps joints move more easily by lubricating them.
- Eliminates waste from the body: Water helps to filter waste through the kidneys as urine.
- It helps the body absorb minerals and other nutrients by dissolving them.
Doctors used to say you should drink 8 glasses of water a day. But the new advice is to "drink when you feel thirsty." But if you exercise a lot, are pregnant, breastfeeding, or have other health conditions, you may need more water than usual. It's best to talk to your doctor about this.
The dangerous condition of dehydration
Dehydration, or ``(Dehydration),'' is a condition that occurs when we lose more water than we take in. This is not something to be taken lightly.
Dehydration can occur due to causes such as vomiting, diarrhea, fever, various infections, and not drinking enough water during hot weather or exercise.
What are the symptoms of dehydration?
The symptoms of dehydration are slightly different for adults and young children. It's important to be aware of this.
| Characteristics of adults | Characteristics of young children/infants |
|---|---|
| Intense thirst for water | Dry mouth and tongue |
| Decreased frequency of urination | No tears when crying |
| Dark yellow/orange urine | Not having a wet diaper for more than 3 hours |
| Excessive tiredness and fatigue | Sunken eyes or cheeks |
| Dizziness (vertigo) | Sunken fontanelle (soft spot on top of the head) |
| Confusion | Constant restlessness or drowsiness |
If you have these symptoms, especially in a young child, see a doctor immediately. In cases of severe dehydration, you may need to go to a hospital's Emergency Treatment Unit (ETU).
If left untreated, dehydration can lead to serious conditions such as urinary tract infections, kidney stones or kidney failure, seizures, low blood volume shock, and heat injury.
Foods rich in water that can be eaten instead of water
Usually, about 80% of our daily water requirement comes from what we drink. That means things like water, tea, and fruit juice. But the other 20% comes from the food we eat. So when we forget to drink water, eating these types of foods can be a big help.
Here are some such superfoods that contain a lot of water.
| Food | Water percentage (approximate) | Additional benefits |
|---|---|---|
| Cucumber | 95% | Low in calories. Rich in fiber, vitamin K, and vitamin A. |
| Watermelon | 92% | As its name suggests, it is a fruit that is full of water and rich in antioxidants. |
| Tomatoes | 94% | Contains a powerful antioxidant called lycopene. Great for salads, curries, everything. |
| Lettuce | 95% | Helps strengthen bones, improve vision, and aid sleep. |
| Celery | 95% | It is very low in calories and rich in fiber, which helps in weight control. |
| Apples | 86% | Rich in fiber and vitamins that are good for the body's health. |
| Peaches | 88% | Rich in vitamins C and A. Also very good for skin health. |
| Zucchini | 95% | It controls hunger because it is rich in fiber. It is low in calories. |
| Watercress | 95% | It is considered a "powerhouse" vegetable with very high nutritional value. |
| Broth | 90%+ | Broth made by boiling meat or vegetables. A great way to hydrate the body. |
It's easy to add these foods to your daily diet. Add lettuce, tomato, and cucumber slices to your breakfast sandwich. Make a cucumber salad with your rice for lunch. Eat a piece of watermelon or an apple as a fruit in the afternoon. Drink vegetable soup at night. With small changes like these, you can easily get the water your body needs.
Take-Home Message
- Water is essential for your body to function properly. Don't forget to drink water whenever you feel thirsty.
- In addition to drinking water, add water-rich foods like cucumbers, watermelon, and tomatoes to your diet. These are delicious and nutritious.
- Be aware of signs of dehydration, such as extreme thirst, decreased urination, dark urine, and fatigue.
- If you see signs of dehydration, especially in young children, don't ignore it. See your doctor immediately.
- A balanced diet and adequate water intake are essential for a healthy life.
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