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Water is the main component of lymph, a transparent fluid of the lymphatic system that helps to filter and remove excess fluids and impurities from the body through urine, in addition to transporting white blood cells throughout the body, helping to strengthen the immune system.
Also, water is important to maintain the functions of the heart, intestine, brain, muscles and skin, helping to control body temperature, prevent constipation, prevent kidney stones and maintain skin hydration.
To maintain daily hydration, it is important to prioritize the intake of pure water. However, some people may find it difficult to drink plain water, and in these cases, options such as flavored waters, fresh fruits and teas can help supplement the recommended daily water intake.
Water represents between 50 and 70% of body weight, being important for the balance of the body's metabolism and, therefore, the he alth benefits of drinking water are:
1. Regulates body temperature
Water helps the body to regulate body temperature according to the ambient temperature. That's because at high temperatures, our body produces and releases sweat, which, when evaporating, releases heat, thus decreasing body temperature.
2. Lubricates and cushions joints
Water is one of the components of synovial fluid, a viscous fluid that lubricates and cushions bones, preventing friction and facilitating joint movement.
3. Prevents kidney stone
Water increases the production and volume of urine passing through the kidneys, preventing the formation of small calcium crystals that can form, thus preventing kidney stone, a stone-like mass, in the system urinary tract, which can cause painful urination, fever, and back pain.Learn about other kidney stone symptoms and how to treat them.
4. Facilitates digestion
Water is one of the essential components of saliva, bile, gastric juice, facilitating the digestion of food. In addition, water is important for the absorption and transport of nutrients from food to the body.
By hydrating the faecal cake, preventing faeces from drying out and facilitating their elimination, water is important to prevent constipation. However, it is important to remember that this function happens especially along with the regular consumption of fiber-rich foods, such as fruits, vegetables and whole grains. Here's how to increase fiber intake.
5. Detoxifies the body
Water helps to detoxify the body, because it is the main component of lymph, a clear fluid of the lymphatic system that helps filter and remove excess fluids and impurities from the body through urine.
6. Improves blood circulation
By diluting the blood, preventing blood clotting, water improves circulation, facilitating the arrival of blood to all organs and thus preventing problems such as high blood pressure, fluid retention, tingling and varicose veins.
7. Maintains skin he alth
Water helps eliminate toxins from the body, in addition to participating in the absorption and transport of vitamin A, vitamin C, collagen and other important nutrients to maintain skin elasticity and hydration, preventing the appearance of sagging, wrinkles and cellulite.
8. Promotes weight loss
Water promotes weight loss, because the body can often confuse the feeling of thirst with hunger. Therefore, drinking water, especially before meals, helps to fill up a volume in the stomach and decreases food intake throughout the day.
9. Strengthens the immune system
Water helps in the transport of white blood cells, one of the compounds in the blood that are responsible for the body's defense, thus helping to strengthen the immune system, preventing infections, diseases, allergies and colds.
10. Prevents mental fatigue
Water prevents dehydration, helping to maintain cognitive function, preventing symptoms such as tiredness, poor concentration, attention and memory.
Recommended amount of water per day
The recommended amount of water per day varies according to several factors, such as age, body weight, season of the year, the person's he alth status and physical exercise. However, in general, it is recommended to drink around 2 liters of water a day. Know the amount of water recommended for each person.
How to increase your water intake
Some tips to increase your water intake throughout the day and avoid dehydration are:
- Walking with a bottle of water, filling it throughout the day and setting a goal to drink per day, according to the volume of the bottle;
- Drink a glass of water before every meal, break or trip to the bathroom at work or school;
- Choose to drink water during meals and when eating out;
- Use smartphone apps, which issue reminders to drink water.
However, some people find it difficult to drink plain water and, in these cases, options such as flavored waters, soups and teas can help to complete the recommended daily water intake.
Also, a good strategy can be to consume foods rich in water, such as watermelon, radish, pineapple and cauliflower, for example.
Check out the video below for other tips to increase your water intake:
Tasty recipes with water
Some recipes for lemon, hibiscus and orange flavored waters are some he althy and tasty options that help increase your water intake.
1. Water flavored with orange, mint and cinnamon
- 1 orange;
- 1 cinnamon stick;
- 10 mint leaves;
- 1 liter of cold, boiled or filtered water;
- Ice cubes to taste.
Wash the orange and mint leaves well. Cut the orange into thin slices and place in a jar, with a lid, along with the ice water, the cinnamon stick, the ice cubes and the mint leaves. Mix well and serve.
2. Lemon and cucumber flavored water
- 1 lemon;
- 3 cucumber slices;
- 1 liter of filtered or boiled water.
Wash the lemon and cucumber well. Cut the lemon and cucumber into slices and place in a jar, with a lid, along with the water. Leave in the fridge and drink throughout the day.
3. Hibiscus flavored water
- 2 tablespoons of dried hibiscus flowers;
- 1 liter of water.
In a pot or kettle, boil water. Turn off the heat, add the hibiscus flowers, cover and let it rest for 5 minutes. Strain the drink, transfer to a jar with a lid and drink throughout the day. on warmer days, you can keep the drink in the fridge.