Water is the main component of the human body, as it constitutes an amount ranging between 50 to 70% of a person’s weight (depending on the size of the body)
This is why adequate and regular consumption of water has many health benefits, as the amount of water that a person drinks daily plays an important role in maintaining the health of the body, and this is why nutrition experts recommend drinking 8 to 10 cups of water every day to maintain good health, as water helps to maintain body moisture greatly, This is necessary because most of the body’s cells need water to function properly.
Water is necessary for all body functions because it facilitates the process of digestion and absorption, and it is an essential substance in the formation of blood and lymphatic fluid, and it also helps in the process of excreting toxins from the body, in addition, it regulates body temperature, forms liquid secretions such as saliva, tears and stomach juices, as well as moisturizes body tissues such as Tissue of the mouth, eyes and nose.
The most important benefits of drinking water:
Relief from fatigue: If you often feel tired, there is a great possibility that it is due to insufficient water consumption, which makes the body function less efficient, because fatigue is one of the first signs of dehydration in the body.
Improving mood and treating headaches: Research indicates that dehydration can negatively affect mood and cause headache, which negatively affects the function of the brain, so drinking water can help improve mood.
Help with digestion and treat constipation: Water improves the functioning of the digestive system. It facilitates the digestion process and prevents constipation.
Helping to lose weight: Drinking two glasses of water before meals gives the stomach a feeling of fullness and reduces the appetite, which helps to eat small amounts of food, and thus contributes to weight loss, as water helps increase the rate of burning body fat, and works to eliminate fat cells.
Eliminate toxins: Water is a very effective way to clean the body from toxins and waste, as it enables toxins to be excreted out of the body, by eliminating them through sweat and urine, and water reduces kidney stones by dissolving salts and minerals in the urine.
Regulating body temperature: Having an ample amount of water in the body helps to regulate body temperature.
Maintain healthy skin: Water improves blood flow, which helps to regenerate skin tissue, moisturize the skin and increase its smoothness.
Reducing bad breath: Water keeps the mouth moist and removes food residues and bacteria lingering between the teeth and gums, so drinking enough water, especially after eating, helps reduce breath odor.
What is the amount of water that the body needs daily?
The amount of water necessary for the body varies according to age, weight and physical movement, and the weather plays a big role in determining the amount of water needed for the body, and the higher the temperature of the weather, the more water the body needs.
The amount that children need of water should not be less than 0.8 liters of water per day, while adults need an amount ranging from 1.5 to 2 liters per day, which is equivalent to 8 glasses of water. This suffices for the majority of people in moderate weather, while the amount of water increases in hot weather.
As for exercising, you should drink more water than usual, as it is recommended to drink a glass of water before exercise and half a cup every 20 minutes. After completion, the lost fluids should be compensated with water or fluids, especially if the exercise was very vigorous.
And in the case of following a weight-loss diet, you should drink more water from two to two and a half liters per day because it helps in the weight loss process and helps control appetite as well.
For reference, the color of urine is a good indication of whether or not to drink enough water. The lighter the color of urine, the better the water level, and vice versa.
How to make water a part of kids’ daily diet:
⦁ Many children in the period between 3 and 10 years do not tend to drink water in sufficient quantities, so mothers should provide water to their children regularly during the day at a rate of one cup as soon as the child wakes up in the morning, two cups before each meal and a cup half an hour before bed.
Do not wait for your child to feel thirsty and make sure to provide him with water regularly from time to time throughout the day, which makes him get used to drinking water and demands it every hour or two of the day.
⦁ Add more fun and joy when you introduce water to your baby; For example, serve water in colorful cups and beautifully painted lollipops. In summer, it is recommended to add a few ice cubes with the shapes that your child likes.
When your child asks you to drink a soft drink or sweetened juice, suggest that he have a glass of water first. Through this method, you will find your child’s reluctance to drink any drink after water, and in the event that he continues to want to drink another drink after water, you will discover that he consumes very small quantities, craving the sweet taste no more.
Give your child water, to which some of his favorite flavors are added, such as strawberry, raspberry, cherry, banana and rose flavor, which helps to satisfy the body and satisfy the child’s desire for the sweet taste.
Talk with your child constantly about the benefits of water and that water is a natural source that the body cannot do without in carrying out its vital functions and completing the digestive processes with it.
Double the daily doses that you provide your child with of water on summer days, hot temperatures and school to replace lost fluids.
Encourage your child to take his water bottle anywhere outside of the home to avoid waiting for long periods of time without water.