Na nɔmal tin fɔ swet ɔl di de we di ples wam na wi kɔntri. So, we wi taya smɔl, we wi de go na do, wi kin rili tɔsti. Bɔt sɔntɛnde wi kin les smɔl fɔ drink wata, ɔ wi kin fɔgɛt. Bɔt yu no se ilɛksɛf wi nɔ de drink wata, wi kin gɛt di wata we wi bɔdi nid frɔm sɔm pan di it dɛn we wi de it? Yɛs, na tru. Tide wi de tɔk bɔt dɛn kayn fayn fayn it dɛn ya we gɛt fayn fayn it dɛn we ful-ɔp wit wata.
Wetin mek wata impɔtant fɔ wi bɔdi?
Fɔ tɔk am simpul wan, wi nɔ go ebul fɔ liv if wi nɔ gɛt wata. Wata impɔtant fɔ ɔlmost ɔl di tin dɛn we de apin na wi bɔdi. Tink bɔt am, wi bɔdi tan lɛk kɔmpleks mashin. Fɔ mek dis mashin wok fayn, i nid di rayt "fyuɛl" we dɛn kɔl wata.
We wi de blo, swet, pis, ɛn dɔti, wi bɔdi kin lɔs wata ɔltɛm. So wi nid fɔ ful-ɔp da lɔs de bak. If nɔto dat, di wok we wi bɔdi de du nɔ go fayn.
Jɛnɛral wan, na sɔm pan di men tin dɛn we wata kin du na wi bɔdi:
- I de rigul di bɔdi tɛmpracha: Wata de mek di bɔdi kol tru di swet.
- I de mek di yay, di nos, ɛn di mɔt wet: I de mek dɛn nɔ dray.
- i de protεkt di insay כgan dεm εn di tisu dεm: i de akt lεk kushכn.
- I de transpɔt di nyutriɛnt ɛn ɔksijɛn to di sɛl dɛn: Dis impɔtant fɔ mek di bɔdi gɛt di ɛnaji we i nid.
- I de mek di jɔyn dɛn wok fayn: I de ɛp di jɔyn dɛn fɔ muv izi wan bay we i de rɔb dɛn.
- I de pul dɔti na di bɔdi: Wata de ɛp fɔ filta dɔti tru di kidni dɛn as urine.
- I de ɛp di bɔdi fɔ tek di minral ɛn ɔda tin dɛn we de insay di bɔdi bay we i de sɔlv dɛn.
Dɔktɔ dɛn bin de se yu fɔ drink 8 glas wata wan de. Bɔt di nyu advays na fɔ "drink we yu fil tɔsti." Bɔt if yu de du ɛksɛsayz bɔku, yu gɛt bɛlɛ, yu de gi pikin in bɛlɛ, ɔ yu gɛt ɔda wɛlbɔdi prɔblɛm, yu go nid mɔ wata pas aw yu kin nid am. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis.
Di denja kɔndishɔn we pɔsin kin gɛt we i nɔ gɛt wata
Dihaydreshɔn, ɔ ``(Dehydration),'' na wan kɔndishɔn we kin apin we wi lɔs mɔ wata pas aw wi de tek insay Dis nɔto sɔntin we wi fɔ tek layt.
Di wata we nɔ de na di bɔdi kin apin bikɔs ɔf tin dɛn lɛk fɔ vɔmit, dayarɛa, fiva, difrɛn infɛkshɔn, ɛn nɔ drink bɛtɛ wata we di wɛda wam ɔ fɔ du ɛksɛsayz.
Wetin na di sayn dɛm wae de sho se yu nɔ gɛt wata na yu bɔdi?
Di sayn dɛm wae de sho se pɔrsin nɔr gɛt wata na in bɔdi kin difrɛn smɔl fɔ big pipul ɛn yɔŋ pikin dɛm. I impɔtant fɔ no bɔt dis.
| Di kwaliti dɛn we big pipul dɛn gɛt | Di kwaliti dɛn we yɔŋ pikin dɛn/bebi pikin dɛn gɛt |
|---|---|
| Intɛns tɔsti fɔ wata | Dray mɔt ɛn tɔng |
| Di frɛkuɛns we pɔsin kin pis kin go dɔŋ | Nɔ kray wata we yu de kray |
| Dak yɔlɔ/ɔrɛnj urine | Nɔ gɛt wet dayapɛt fɔ pas 3 awa |
| Taya pasmak ɛn taya | Ay ɔ chɛk we dɔn sink |
| Diziz (vɛrtigo) . | Sunken fontanelle (sɔft ples na di ed) . |
| Kɔnfyus | Nɔr kin rɛst ɔltɛm ɔr kin slip |
If yu gɛt dɛn sik ya, mɔ pan yɔŋ pikin, go to dɔktɔ wantɛm wantɛm. If yu gɛt siriɔs wata we nɔ gɛt wata, yu kin nid fɔ go na ɔspitul in Imejɛnsi Tritmɛnt Yunit (ETU).
If dɛn nɔ trit yu, we yu nɔ gɛt wata na yu bɔdi, dat kin mek yu gɛt siriɔs prɔblɛm dɛn lɛk we yu gɛt urinary tract infection, yu kidni ston ɔ yu kidni nɔ de wok fayn, yu kin gɛt sik, yu blɔd nɔ kin bɔku, ɛn yu kin wund wit ɔt.
Fɔd dɛn we gɛt bɔku wata we pɔsin kin it insted ɔf wata
Bɔku tɛm, lɛk 80% pan di wata we wi nid ɛvride kin kɔmɔt frɔm wetin wi de drink. Dat min tin dɛn lɛk wata, ti, ɛn frut jus. Bɔt di ɔda 20% kɔmɔt frɔm di it we wi de it. So we wi fɔgɛt fɔ drink wata, if wi it dɛn kayn it ya, dat kin ɛp wi bad bad wan.
Na sɔm dɛn kayn supamakit dɛn ya we gɛt bɔku wata.
| It | Wata pasɛnt (aprɔksimat) . | Ɔda bɛnifit dɛn we yu go gɛt |
|---|---|---|
| Kɔkumba | 95% . | I nɔ gɛt bɔku kalori. I gɛt bɔku fayv, vaytamɛn K, ɛn vaytamɛn A. |
| Watamɛlon | 92% . | As in nem sho, na frut we ful-ɔp wit wata ɛn we gɛt bɔku antiɔksidant. |
| Tomato dɛn we dɛn kin yuz | 94% . | I gɛt wan pawaful antiɔksidant we dɛn kɔl laykopin. Gret fo salad, kari, evritin. |
| Salad | 95% . | I de ɛp fɔ mek di bon dɛn strɔng, fɔ mek yu si fayn, ɛn ɛp fɔ mek yu slip fayn. |
| Seleri we dɛn kɔl | 95% . | I nɔ gɛt bɔku kalori ɛn i gɛt bɔku fayv, we de ɛp fɔ kɔntrol di wet. |
| Apul dɛn | 86% . | I gɛt bɔku fayv ɛn vaytamɛn dɛn we fayn fɔ di bɔdi in wɛlbɔdi. |
| Pich dɛn we dɛn kɔl Pich | 88% . | Rich in vitamin C ɛn A. I fayn bak fɔ mek di skin gɛt wɛlbɔdi. |
| Zukini we dɛn kɔl | 95% . | I de kɔntrol angri bikɔs i gɛt bɔku fayv. I nɔ gɛt bɔku kalori. |
| Wata-krɛs we dɛn kɔl | 95% . | Dɛn kin tek am se na "pawa haus" vɛjitebul we gɛt rili ay nyutrishɔn valyu. |
| Broth we dɛn kɔl Broth | 90%+ pipul dɛn | Brot we dɛn mek bay we dɛn de bɔyl mit ɔ vɛjitebul. Wan fayn we fɔ mek di bɔdi gɛt wata. |
I izi fɔ ad dɛn it ya to yu it ɛvride. Ad lɛtis, tomato, ɛn kɔkumba slais to yu brɛkfas sandwich. Mek kɔkumba salad wit yu rays fɔ lanch. It wan pis watamɛlɔn ɔ wan apul as frut na aftanun. Drink vegtebul sup na nɛt. If yu chenj smɔl smɔl tin dɛn lɛk dis, i go izi fɔ mek yu gɛt di wata we yu bɔdi nid.
Mɛsej we dɛn kin kɛr go na os
- Wata impɔtant fɔ mek yu bɔdi wok fayn. Nɔ fɔgɛt fɔ drink wata ɛnitɛm we yu fil tɔsti.
- Apat frɔm we yu de drink wata, ad tin dɛn we gɛt wata lɛk kɔkumba, watamɛlɔn, ɛn tomato to yu it. Dɛn tin ya kin swit ɛn gɛt fayn fayn tin dɛn fɔ it.
- Yu fɔ no bɔt sayn dɛn we de sho se yu nɔ gɛt wata na yu bɔdi, lɛk we yu de tɔsti pasmak, yu nɔ de pis bɛtɛ, yu urine dak, ɛn yu taya.
- If yu si sayn dɛm fɔ se yu nɔ gɛt wata na yu bɔdi, mɔ pan yɔŋ pikin dɛm, nɔ ignore am. Si yu dɔktɔ wantɛm wantɛm.
- Fɔ it fayn fayn it ɛn fɔ it fayn wata impɔtant fɔ mek yu gɛt wɛlbɔdi.
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