Water makes up about half to two-thirds of the average person's weight. Adipose tissue also contains a lower percentage of water compared to fat-free tissue, and since the percentage of adipose tissue in women is higher than in men, the percentage of water out of the total body weight is lower in women, reaching 52-55% of body weight. When it is about 60% in men. Also, the percentage of water to the total body weight is lower in the elderly and obese people. While the percentage of water weight to the total body weight is higher in newborns and early childhood, where it reaches about 70%. %.
A 154-pound (70 kg) man has just over 10.5 gallons (42 L) of water in his body: 7 gallons (28 L) inside the cells, 2.5 gallons (about 10.5 L) in the space around the cells, and a little less of 1 gallon (3.5 liters, or about 8% of the total amount of water) in the blood.
There must also be a balance between water supply and consumption. To maintain water balance, prevent dehydration, kidney stones, and other medical problems, healthy adults must drink at least 2 liters of fluid per day. In general, drinking too much water is better than drinking too little, because excreting excess water from the body is much easier than storing water inside the body.
Body hydration:
The body needs a sufficient amount of water every day to protect it from dehydration. What are the most important foods and drinks that may help hydrate the body?
In addition to water, here is a list of the most important foods and drinks that may help you get enough water and healthy fluids daily:
- Vegetables that contain a high percentage of water exceeding 85%, such as: cucumber, celery, zucchini, spinach, kale, and broccoli.
- Fruits that contain a high percentage of water exceeding 85%, such as: tomatoes, watermelon, strawberries, cantaloupe, peaches, carrots, apples, pineapple, and oranges.
- Some natural drinks, such as: cow's milk and soy milk.
- Drink 2 to 3 liters of water a day
- Drinking water and eating foods rich in water may not be enough to keep the body's skin hydrated and healthy all the time, but attention must be paid to a complete healthy lifestyle.
Signs of lack of body hydration
If the body does not get enough water and moisture daily, this may cause dehydration over time. Here is a list of the most important indicators that may indicate that you are suffering from dehydration or low levels of moisture in the body:
- Constant feeling of thirst.
- Chapped lips.
- General weakness in the body.
- Dry mouth and nose.
- Wrinkled skin.
- Exhaustion and fatigue.
- Increased breathing rate or increased heart rate.
- Headache.
- Laziness and lethargy.
- Dizziness.
- Less urination, urine is often dark in color and has a strong smell.
- Symptoms that may indicate severe dehydration: decreased sweating, dry skin, low blood pressure, fever, fainting, and delirium.
The importance of fluids and water in losing weight:
- Increase the speed of metabolism to burn calories.
Water is considered the primary responsible for burning fat, as it is responsible for the first step in the fat burning process. Many studies have been conducted that clarify the questions surrounding whether water burns fat? In addition, does water speed up metabolism? Thus, it contributes to weight loss, as a study was conducted on a number of overweight children in Switzerland in 2006, and this study indicated that drinking cold water contributes to approximately 25% of the body’s energy consumption.
- Reduce appetite
Many studies have shown the validity of the idea that water burns fat through its role in reducing appetite, as one of them conducted in 2009 in America indicated that drinking water before any meal contributes to reducing 2 kilograms of weight within 12 weeks.
In addition, a study conducted in 2008 in the same country showed that drinking water before breakfast reduces calorie consumption by the equivalent of 13% during one day. This study can answer the question of many people about whether drinking water on an empty stomach helps to lose weight?
- Reduce calorie intake
Water is considered a calorie-free beverage, so it is recommended to increase the amount of water consumed daily, in addition to replacing drinks, especially those with added sugar, with water to reduce calories in the body. A study conducted in 2005 in the United States of America on a number of people who drink water regularly and in sufficient quantities indicated that drinking water contributes to reducing an average of 9% of the average calorie intake.
- Excreting toxins from the body
Toxins accumulate inside the body that are naturally excreted outside the body in the form of urine or feces if there are not sufficient amounts of water in the body.
As water contributes to removing toxins from the body and retaining essential nutrients, but if there are not sufficient amounts of water, the kidneys begin to return part of the water to the body, which contributes to the feeling of bloating and fatigue, as an increase in waist circumference is observed when bloating occurs.
How to choose a healthy juice?
If you want to lose weight , you need to rethink the drinks you consume. Although juice can be healthy and provide some shiny benefits, you want to make sure you are choosing the right kind. Drinks sweetened with sugar or added sugar may be a factor in adding calories. Calories, which may cause weight and fat gain in the long term.
If you eat more calories than you need, it can contribute in the long term to weight gain and belly fat, and sugar-sweetened beverages like some juices may be a factor in adding unnecessary calories.
Without realizing it, many people take in added calories from sugar-sweetened beverages. In most cases, these drinks don't make you feel full. People think that sodas, lemonades, and energy drinks are the only sugar-sweetened drinks, but there are some "healthy" drinks. Added sugar.”
Studies have indicated that some juices contain added sugars and contain fewer nutrients, explaining that “orange” drinks can be poor choices. There are many orange drink options that look like 100% orange juice, when in fact they are Made with added sugar and unnatural ingredients.
Drinking too many added sugars can also contribute to the accumulation of belly fat, and some of these items contribute very little if any micronutrients at all.
How to choose a healthy juice?
Look for juices without added sugars.
Look for juices that contain safe artificial sweeteners such as sucralose or are completely sugar-free.
Look for a juice that contains natural fruits.
Look for juice fortified with vitamins that are important for a healthy body.
Look for juice that is free of preservatives.
Look for juice that is free of artificial colors.
References:
- https://www.goodnature.com/blog/what-are-the-health-benefits-of-juicing
- https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html