Water and other beverages

When we think of modifying aspects of our diet, we generally do not take water into account. We make changes in our consumption habits of any food and we continue to drink water only when we feel thirsty, which is the cause of many health disorders.

Water is the main component of the human organism, representing 60% of the total body weight. It is distributed throughout the organs, being its content higher in the blood vessels and lower in the bone.

The metabolic activity of the body generates a certain amount of water, which is insufficient to compensate for losses through urine, feces, and sweat, so to maintain the body's water balance it is necessary to consume water, taking into account that the thirst mechanism appears when the dehydration process has already begun, so it is advisable to drink before feeling the sensation of thirst.

Functions of water in the body: The thermoregulatory function of water, which is vital for the body, is exercised in two different ways:

• Due to its high specific heat, water is able to assimilate and give up large amounts of heat without allowing the body temperature to change drastically.

• When our body temperature rises, the evaporation of sweat on the surface of the skin, helps to effectively remove the extra heat, avoiding the dangers of overheating.

It is the transporter of nutrients and substances necessary for the life of the cells. It is the vehicle used to eliminate waste substances. All chemical reactions occurring in the body take place in an aqueous medium.

It lubricates and provides structural support to tissues and joints. Contributes to the supply of nutrients that in small quantities are dissolved in water. Balance between water intake and losses in the body.

Main sources of water:

• The greatest amount of water is obtained through the consumption of liquids, which can be water or other beverages.

• Considerable amounts of water can be obtained in solid foods, such as fruits, vegetables and greens.

• Water is also obtained in small amounts that occur in metabolic processes.

Causes of water losses: Water eliminated by urine and feces. Evaporative losses through the skin and through respiration, which can be increased by heat caused by the following factors:

• Increase in ambient temperature.

• Intense physical work or exercise.

• In situations of diseases such as stomach disorders, infections, fever or renal alterations.

Regulatory elements: For proper hydration to exist, there must be a balance between water intake and loss. The kidney regulates water losses, contributing to the maintenance of adequate levels. With the intervention of hormonal systems and nerve signals, the sensations of thirst are produced when water levels begin to be low and when the bladder is full we feel the desire to urinate.

To achieve proper hydration, it is recommended to ingest about 2.9 liters of water per day for men and 2.2 liters for women with sedentary physical activity.High water intake does not cause physiological disorders in a healthy person; the excess is easily eliminated. On the other hand, when the body loses more water than it ingests, dehydration occurs, which has serious consequences for the body and can lead to death. Situations in which it is necessary to guarantee a special contribution of liquids to the organism:

• If vomiting or diarrhea occurs.

• When hemorrhages and burns have occurred.

• When suffering from infections, fever, renal alterations and diuretic intake.
• During pregnancy and especially during breastfeeding, a stage in which about 750 milliliters per day of liquids should be consumed, above the usual amounts.

• Children often avoid drinking liquids because they do not want to be distracted from the activity they are doing, so adults should keep in mind to hydrate them correctly.

• Special attention should be paid to fluid intake in the elderly. With age, there are changes in renal function and in the sensation of thirst, and they may also require fluid intake associated with the medications they are taking. We must insist that they should drink water, even if they are not thirsty.

Recommendations for good hydration: Start the day properly hydrated, a glass of water would be best, but remember that fruit nectars and milk contain plenty of water. Do not wait until you are thirsty to drink water. During the day, water helps us feel fresher and more energetic.

Do not associate the consumption of liquids to certain times of the day such as snacks or meals, hydration should be frequent. During the winter we should maintain regular hydration habits.

During the development of physical activities we should increase fluid intake to replenish losses. Always carry containers containing liquids with you on trips and excursions in order to hydrate as often as required. Role of other beverages in the diet

Contribution of juices and nectars to the body: They provide large amounts of water, so they can contribute to the maintenance of good hydration, especially at times when we do not want or do not have water to drink.

They provide variable amounts of vitamins, minerals and dietary fibers contained in fruits and vegetables. The levels of these nutrients are lower than those contained in natural fruits or vegetables, but they offer the possibility of consuming less concentrated but more diverse mixtures. They can have a high energy value if they contain added sugar.In general, juices and nectars are beneficial to health as long as they are consumed in moderation, without forgetting that the benefits they provide can be obtained with higher quality by consuming water, fruits and vegetables. Impacts of the consumption of industrial soft drinks: Although they increase energy and water levels in the body, they are so harmful that their ingestion is recommended for these purposes, except in special situations. They do not provide nutrients, only empty calories.Due to their caffeine content, simple sugars and other chemical substances, they increase the appetite for sweets, creating addiction. They increase the risk of obesity, cardiovascular diseases and type 2 diabetes:

• They favor the loss of tooth enamel and the appearance of cavities, due to the large amount of sugar and acids they contain.

• They can cause sleep disturbances if they contain caffeine.

• Their regular and prolonged consumption can increase the risk of suffering from gastritis and osteoporosis.

Contributions and detriments of alcoholic beverages to the organism: Contributions:

• They provide the organism with energy due to their alcohol content and the sugar present in some liquors, aniseed and brandies.

• Beers also contain some nutrients, such as carbohydrates and vitamins b12, b2 and folate.

Harm:

• Moderate alcohol consumption causes loss of reflexes, euphoria and disinhibition.

Habitual alcohol consumption causes:

• Serious gastrointestinal as well as neurological diseases, including some types of cancer.

• It increases mortality among regular drinkers due to other causes such as automobile accidents.

• It has a negative impact on the personal, family and social environment of the alcoholic.

Wine and health: The moderate consumption of wine can be beneficial for health, as long as it is taken as a premise, to be prudent and responsible to ingest it only in adequate doses and frequencies, which prevent us from alcohol dependence, and disorders to health and our personal development that alcoholism causes.Some benefits associated with wine consumption:

• Its moderate consumption favors the circulatory system, decreasing the so-called bad cholesterol and increasing the good cholesterol, avoiding the formation of thrombi.

• Wine contributes to the production of insulin, favoring glucose metabolism, thus reducing the risk of type 2 diabetes.

• Because red wine contains anthocyanin, an antioxidant substance, the following beneficial effects are attributed to it.

• Anti-tumor, anti-inflammatory and anti-diabetic effects.

• Improve visual acuity.

• Reducing the risk of coronary heart disease.