Hydration of the body: How to hydrate well to feel good?
Water, the first constituent of the body (composed of 60% water on average), is at the heart of the proper functioning of our body. Indeed, water is essential to life. It will help ensure the proper functioning of our cells and a stable and balanced blood volume.
In reality, good hydration will allow the blood to provide each cell with an adequate amount of vitamins and minerals, while being able to eliminate daily waste via the renal system.
And although good daily hydration is essential, it is sometimes difficult to understand this phenomenon and the right behaviors to adopt.
How it works ?
The regulation of the quantity of water in our body is done mainly by a path from our mouth to our cells. But how ?
Everything is a question of balance , between contributions and losses. The more we drink, the more we renew the water in the body thanks to its excretion via sweat, urine, or even breathing.
These losses of water must constantly be compensated thanks to the contributions, thanks to a good hydration.
The mechanism of hydration is quite simple:
- If we drink, it is primarily due to thirst.
Indeed, thirst is triggered if the blood volume is too low. Our body detects an inadequate blood volume, and sends a message to the brain, thus triggering the feeling of thirst.
Let's take the example of the path of a few sips of water:
- The first stage is the descent of water in a few seconds into the esophagus.
- Then, the water spends about ten minutes in the stomach where we find a slight absorption of the
- After that, the water passes through the wall of the small intestine to pass into the blood. In reality, the water molecules cross the membrane that separates the intestine from the blood thanks to a difference in water concentration between the intestine and the blood: this is called osmotic gradient transport. (+ small diagram?)
- Finally, the water is transported to our cells and therefore our organs, in order to maintain their proper functioning.
Thanks to this precious circuit, when we drink 2L of water a day, 99% of the water in our body is renewed in 50 days!
Hydration, a story of proportions!
Hydrate yes, but in what quantities?
Knowing that food provides 700 ml of water, or 20% of the daily requirement, it is necessary to drink 8 to 9 glasses of 250 ml of water per day. It is therefore recommended to drink about 1 to 1.5 liters of water per day in total. For the elderly, the French Food Safety Agency recommends drinking at least 0.8 liters per day, and ideally 1.3 to 1.4 litres.
Hydration changes with age, but how?
First, in infants under 6 months, water represents on average 75% of the weight of their body mass. Then, this proportion decreases until puberty, around the age of 12, when it reaches around 60% of body weight. Finally, from adulthood, body water content will decrease more rapidly in women than in men, reaching 55% in an elderly person.
How is water distributed in our body?
The water is diffused to all of our cells, preferably to target organs and tissues such as the lungs (composed of 78% water), the brain (76%), or even the muscles. smooth (75%).
Note that these proportions may vary, especially in the case of physical activity , in the event of fever , diarrhea , or high heat. It will thus be necessary to maintain good hydration by increasing the intake.
In short, hydration varies from one subject to another , due to age , or in response to external factors, pathologies or lifestyles.
Hydration, what is it for?
Maintaining a well hydrated body is maintaining a healthy body. Hydration contributes to the proper functioning of the brain, acts on mood, regulates body temperature, eliminates toxins from the body and helps to overcome dehydration.
The human brain is made up of 76% water, so a poorly hydrated brain becomes less functional, impacting memory, with a drop in physical and mental performance.
Water is the primary constituent of blood. Thus, good hydration will allow the blood and blood circulation to fully play their role: supply of oxygen to the organs, transport of vitamins and minerals, elimination of carbon dioxide.
How to stay hydrated?
The water supply is done via 3 ways:
- The metabolic pathway: Metabolism is all the reactions that take place in our body, and these reactions can produce elements, including water! This water is in fact produced from our nutrients, and in particular from lipids. Our own body would therefore produce an average of 250 to 350 ml of water per day, which can reach up to 600 ml in the event of intense physical activity.
- Food: Per day, it is estimated that 0.5 to 1L of water can be provided by a normal diet. Some foods contain a higher percentage of water than others: green vegetables are in the lead with 90% water, closely followed by fresh fruit (between 80 and 95% water), or proteins such as as eggs, meat or fish.
- Drinks: Per day, about 1.5L of water are provided by the drink. Indeed, pure water and beverages represent on average 70 to 80% of total liquid intake, ie the majority of intake. Water intake via drinks varies greatly depending on the individual, it is estimated that the total daily consumption of liquids varies between 100mL to more than 7L! It is therefore important to adapt your consumption to your needs, thanks to good daily habits: always remember to stay hydrated, by drinking an average of 8 glasses of water per day. Carrying a bottle of water with you for the day is ideal for remembering to stay hydrated!
- Taking mineral salts: a boost that should not be overlooked, mineral salts play an essential role in our health. They act in synergy to ensure the production of our energy, a solid skeleton, or even a good defense of the organism. However, they cannot be produced by our body, and a supply is necessary. This contribution is made in particular thanks to the water that we drink. A dehydrated person will therefore be deficient in these mineral salts. An additional intake for a rebalancing of these salts will therefore ensure the proper functioning of the body in the event of dehydration.
In summary, the production of water by the body being limited, water is renewed mainly thanks to what we drink and what we eat.
Every day, you have to drink regularly and hydration is essential, even more so in certain situations such as a hot environment or physical exertion, for example. Stay hydrated, stay healthy!