Importance of water in our diet

By Andris Vassilios, Dietitian: 

Water is the most essential element for our body. It keeps us alive, as we can not survive without water for more than a few twenty-four hours. And yet, most people do not drink enough water, resulting in dehydration of the skin, but also the accumulation of toxins in the body.

The amount of water you should drink depends on several factors: your body size, your physical activities, and even the climate, because your body works hard to keep you warm or cool.

As a general rule, the average person should drink 1,5 to 2,5 liters of water daily to replenish body fluids lost during the day. Do not let your body become dehydrated! Thirst is the first sign that our body is in the early stages of dehydration. Dehydration is a very serious condition in which your body has less water than it needs.


7 reasons to drink water daily

• Helps in weight loss, this is due to the fact that it replaces drinks with many calories or sugar such as soft drinks, alcohol, juices, since it has zero caloric value.
• Beneficial for the heart.
• It is a source of energy.
• Cleanses the body of various toxins.
• Helps beneficially in the activity. Exercise requires enough water before, during and after.
• Helps beneficially in the undesirable manifestations of the digestive system, eg poor digestion, constipation (in combination with fiber), etc.
• Beneficial for the skin, gives radiance.

In which cases to be especially careful when it comes to water consumption

• Exposure to extreme temperatures (very hot or cold) forces the body to consume more water to maintain a normal body temperature.
• With hard work or exercise, the body loses more water with sweat.
• When we are in air-conditioned areas (hot / cold) for many hours the water evaporates from the skin.
• During pregnancy and breastfeeding, a woman's fluid needs increase.
• Fever, diarrhea, vomiting increase water loss.
• If there is a lot of fiber in the diet, it needs more water to swell to avoid constipation.

Ways to increase the amount of water we consume

• Add fresh mint leaves to your water
• If you feel hungry and have recently eaten, drink a glass of water and wait a while, you may just be dehydrated.
• Make your water more interesting by adding lemon or lime.
• Dilute your juice with water. It is usually very sweet anyway so we have more hydration with fewer calories.
• Start your day with one or two glasses of water, you will feel better, well all day.
• Have a large glass of water at every transitional day, when you get up in the morning, before you leave home, when you sit at work, when you go for lunch.
• Drink water or diet drinks instead of high calorie (sugary drinks).
• Take a bottle with you on your daily walks.
• Replace your coffee or tea with a cup of hot water and some honey.
• Water at room temperature is best if you are dehydrated because your body absorbs it faster.
• Drink the water with the straw, this way you take bigger sips.
• Eat foods rich in water.

Foods with high water content% Water
Cucumber: 95
Tomato: 93.5
Watermelon: 92.6
Eggplants, peppers: 92
Mushrooms: 91.4
Melon: 90.5
Zucchini, strawberries: 90
Beans, okra, peaches: 89
Semi-fat yogurt: 89
Semi-skimmed milk: 87