Water plays an essential role in numerous vital functions, so it is essential for our body. It is a basic component of cells, tissues and organs, so it is necessary to guarantee that its contribution is adequate, ensuring a correct fluid intake throughout the year and being especially rigorous when the heat is on.
For a long time we have heard that we should drink two liters of water a day, a statement that in recent times is being questioned, since consumption will always depend on physical activity, outside temperature, age and others. factors. “The recommendation to drink 2-3 liters of water a day or at least eight glasses a day has little scientific evidence. However, some observational studies (one of the lowest in the pyramid of scientific evidence) do associate a minimal reduction in cardiovascular disease simply with drinking a minimum of five glasses of water a day”, explains Ignacio Lillo, dietitian specialist. and nutrition of Quirónsalud Zaragoza.
Therefore, for Lillo, “the important thing is to drink when you are thirsty.” There are exceptions, as is the case of the elderly, since over time the mechanism that regulates thirst begins to fail and “as a precautionary principle, other populations at risk such as children and pregnant women must also be more strict with their consumption of water”.
Many people, however, may forget to drink water if they are busy, so they worry that they are not getting enough. In these cases, there is an indication that may indicate that we lack water: urinate little and of a very dark color. However, we must also be careful with our intake, since “one could end up suffering from potomania, an eating disorder in which the patient is obsessed with drinking water, going over 5 liters daily, urinating excessively and that is transparent in color.” , explains the specialist.
If for some reason we came close to dehydration, we would know it, since “the most normal thing is that there is a sensation of intense thirst, dryness in the mouth and lips, in addition, as we said, a decrease in urinary frequency and urination more dark”, explains Lillo. The expert points out that, in the case of lack of water, “the intestine will draw water from the feces to avoid dehydration of vital organs and the cost will be constipation, excessive bacterial translocation from the intestine to the bloodstream and passage of toxic substances that were going to be eliminated in the feces. For all this, it is not surprising that “fatigue, weakness and even dizziness and fainting, headache, confusion, and lack of concentration” can occur. We return to the famous mental fog or neuroinflammation that so many patients say they suffer from when asked in consultation”.
Water is present in many foods, so increasing its consumption will also help us to stay hydrated without having to drink, in the event that we do not feel like it or if it is a habit that is difficult to integrate. “When we eat soup, broth, cream, puree, gazpacho, salmorejo, infusions, tea, coffee, milk or vegetable drinks, we are hydrating. As with any vegetable, since they are practically water and have interesting nutrients such as vitamins, minerals, antioxidants, and fiber, since their macronutrient content (carbohydrates, proteins, and fats) is very low,” says Lillo. . Tubers such as potatoes and sweet potatoes deserve special mention, according to the Quirónsalud Zaragoza specialist, because in addition to being very healthy, they are richer in water than other foods with a similar nutritional profile such as pasta and rice.
In the case of drinks like coffee and tea, which have also been linked to dehydration, Lillo points out that this belief is nothing more than a myth. “There is ample scientific evidence that coffee and tea do not dehydrate. Personally, I have extensive experience with elite professional athletes in many disciplines, and it is a very powerful ergogenic aid that helps sports performance, where the last thing we look for is dehydration. , which can lead to fatigue, cramps and muscle injuries.”
On the contrary, among the foods that can promote dehydration we find the following:
