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Summer has arrived and our water needs increase, either due to the heat, because we do more physical activity or simply because "They say it is important to drink water", but we have started to think about how much water should I drink, what kind of liquids are more adequate or which foods contain more water?
Humans can go several days without food, but only a few days without drinking, even in cold climates. The human body does not have a store of body water, so what is lost must be replenished to maintain hydration balance.
Water is the basis of life. It is second only to oxygen in importance for health , making up up to 75% of the body. Although water does not provide a source of calories, adequate hydration is at least as important to good athletic performance as the food you eat and is essential for efficient training or any physical exercise.
Heat, humidity and physical exercise mean that the body generally requires more hydration to continue functioning properly. For this reason, in summer it is especially important to pay more attention to hydration and increase fluid intake to recover water losses from the body and, if necessary, also mineral salts.
But we should not wait to feel thirsty to drink fluids. A dry mouth is already a symptom of dehydration and the instinct to drink is lost with progressive dehydration. For this reason, it is not necessary to rely on thirst and it is advisable to drink 8 to 10 glasses regularly throughout the day.
Thirst is not the best indicator that you need to drink because if you are thirsty, you are already dehydrated "Batson".
Dehydration causes tiredness, headache, difficulty concentrating, general malaise... A loss of 2% of body water means, among other symptoms, a 20% reduction in physical energy and when 10% is lost, the risk of serious complications.
Proper hydration not only quenches thirst, but allows the body to eliminate toxins, maintain balance, support brain function,
hormonal balance, metabolic processes (including fat metabolism), the transport of vitamins and minerals that give life, and supports the integrity of the muscles, joints and bones of our body.

How can I know if I am dehydrated?
One of the easiest ways to tell if you are adequately hydrated is by checking the color of your urine. In general, light-colored urine is an indication of adequate hydration.

Other signs of dehydration are:

Headache, constipation, fatigue, weakness, dizziness, irritability, skin blemishes and bladder infections...
A person who sweats a lot will need to drink more water or fluids than others.
Certain people with conditions such as diabetes or heart disease may also need to drink more water. People with cystic fibrosis have high sodium concentrations in their sweat and must also take care to avoid dehydration. And some medications can act as diuretics, causing the body to lose more fluid. That is why you always have to ask your doctor, therapist or pharmacist about the medicines or supplements to take to inform yourself very well about their side effects.

It should be noted that our body needs hydration both inside and out to take care of our health and also our beauty and stop premature aging of the skin.

For more tips and advice follow us on Instagram: @halalaya_esp

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