Keeping the body hydrated is vital, as drink little water can lead to dehydration, a serious problem that can lead to death if not treated properly.
According to the Nutrition and Dietetics Supervisor at São Cristóvão Saúde, Cintya Bassiit is estimated that the human body can survive, on average, weeks without food, but most people only survive two to four days without water. Find out more below!
Signs that you are drinking too little water
It doesn't take much to start noticing the effects of a lack of water on the body. According to the professional, if the intake is insufficient, the glass can soon begin to show symptoms of dehydration. These are:
- Excessive thirst;
- Dry mouth and skin;
- Sunken eyes;
- Decreased sweating;
- Tiredness;
- Headache;
- Dizziness;
- Sunken fontanelle in babies;
- In severe cases, dehydration can lead to low blood pressure, loss of consciousness, seizures, coma, organ failure and death.
How to stay hydrated beyond water
According to the expert, a good tip for those who are not in the habit of drinking water and want to increase their consumption is to try flavored water.
“Since the ingredients used are natural, they all have their benefits, and each person can choose according to their creativity and preferences. Some ideas are to add items such as strawberries, blueberries, pieces of watermelon, cucumber with lemon, lemon and ginger, mint, pineapple, among many other options,” suggests the nutritionist.
Sparkling water, coconut water, juices and teas can help with daily hydration. On the other hand, ice is not a source of hydration, as many people think. It can be added to your drinks, but it cannot replace them, since the amount of water in an ice cube is small.
“It is possible to make 'natural soft drinks' by adding sparkling water, lemon or grape juice, or even apple and mint, for example. In this case, once again, creativity is what sets the limits”, adds the professional.
There is also the option of including foods in the menu to strengthen the chances of hydration, such as:
- Watermelon;
- Strawberry;
- Peach;
- Raspberry;
- Pineapple;
- Cucumber;
- Zucchini;
- Tomato;
- Carrot;
- Lettuce;
- Spinach.
Remember to hydrate yourself as soon as you wake up, with at least 500 ml of water. “During sleep, our body consumes a lot of water to keep functioning and, therefore, we wake up dehydrated and in need of replenishment,” says the specialist.
Even with all the options mentioned by the nutritionist, the best and most recommended option is to drink water. “To hydrate, it doesn’t matter if it’s cold or at room temperature. Cold water has a slight effect on the metabolism, as it forces the body to work to raise its temperature again, and warm water has a slight digestive effect, as it facilitates the digestion of fats,” concludes Cintya.
