Why is a drinking regimen important?

A drinking regimen is the cornerstone not only of a healthy lifestyle, but also of the functioning of the human body itself. This is evidenced by the fact that we consider water to be an essential macronutrient, albeit non-energy-bearing. However, it is often of little interest to the general public and some nutritionists.

Basic biological facts

The human body is made up of 70% water, and this proportion changes with age - in newborn babies the water content is up to 80%, in adult men around 60%, in women 50-55%, and with age the proportion decreases to approximately 50%. Water is the environment for all chemical reactions in the body - without a sufficient amount of it, organisms simply could not exist. The importance of water is also demonstrated by extreme survival values: we can last about a week without water, and about sixty days without food.

The main functions of water in the body

Transport of nutrients and waste products: Water brings nutrients to cells and removes waste products from them. Regulation of body temperature and blood pressure: Without sufficient intake, there is a risk of overheating, confusion or even dehydration with all its dangerous consequences. Support for digestion and nutrient absorption: Facilitates the absorption of water-soluble vitamins and participates in digestion. Excretion: The kidneys need sufficient fluid intake for effective blood filtration and urine formation, thereby removing toxic substances from the body.

Effects of insufficient drinking regimen (dehydration)

The first signs of fluid deficiency appear after just a few hours - thirst, dark urine, dry mouth or headaches. As the deficit progresses, malaise, fatigue, concentration problems and a poor mood are common. More severe dehydration can manifest as confusion, low blood pressure, weakness, nausea, unconsciousness and shock. In the long term, it increases the risk of urinary tract infections, kidney and urinary stones or heart and blood vessel diseases. Groups at higher risk include older people (who may lose their sense of thirst with age), children, people with chronic illnesses, or people exposed to heavy physical exertion and high temperatures.

Prevention and recommended amount of fluids

The daily need for water depends on many factors – age, body weight, climate, level of activity, health status, etc. The approximate recommendation is 30–40 ml of water for every kilogram of body weight per day. This means that a healthy adult should consume approximately 2–3 liters of fluids per day. It is also important to monitor the color of your urine (clear or light yellow indicates sufficient intake), and to visit the toilet at least 5 times a day. Athletes, pregnant and breastfeeding women, during illness or in warm weather have higher needs. Pregnant women should ensure regular fluid intake due to the greater strain on the body and the increased volume of body fluids. For children or seniors, it is crucial that they are actively reminded to drink.

What to drink and what not to drink

The most suitable is pure water, or mineral water or water flavored with citrus or herbs. The drinking regimen can be partially supplemented with suitable teas. We also get water from food (fruit, vegetables, soups). On the other hand, sugary sodas, energy drinks, alcohol (increases water loss and burdens the kidneys), coffee and some types of juices are not suitable - they should be consumed in limited quantities.

Tips for supporting a regular drinking regimen

Always have a glass of water or a bottle at hand. Set regular reminders (applications, smart watches). Add fruit or herbs to the water for a better taste. Attention: especially in the summer, during sports or feverish illnesses, do not forget to increase the amount of water.

Importance as part of prevention

Sufficient fluids act as a prevention for a wide range of health problems: they support digestion, regulate body temperature, reduce the risk of constipation, kidney stones, gout, help maintain skin vitality and overall performance. It is also important for people suffering from metabolic or cardiovascular problems, during menopause or increased uric acid levels. Dehydration in children and seniors is also one of the most common causes of hospitalization.

Summary

Drinking regimen is key for every part of our body and for everyday well-being. Learn to perceive the signals of your own body and pay the same attention to your drinking regimen as you do to the correct composition of your diet or exercise. A significant bonus of regular drinking is a feeling of vitality, freshness and a reduction in the risk of a whole range of chronic and acute health complications.