During the summer the body’s fluid needs increase, especially if the temperatures are high and physical activities are carried out. Being well hydrated is essential to maintain the state of well-being , as stated by Lluis Serra-Majem, president of the Foundation for Nutritional Research and Professor of Preventive Medicine and Public Health at the University of Las Palmas de Gran Canaria, who indicates that , “If during the whole year the average of liquids that a man needs is 2.5 liters and 2 liters the woman (without taking into account physical activity and temperature), in summer these needs can increase to 3 or even 4 liters a day ”.
Summer is one of the times of the year where it is easier to consume large amounts of liquids. 30 percent of liquids can be obtained through food, and the Mediterranean diet offers many options: such as gazpachos, vegetable salads, and legumes or fruit juices, among others.
Water works by protecting and lubricating the brain.
In order to raise awareness about the importance of hydration, the Nutrition Research Foundation (FIN), together with the Nutrition Foundation (FEN), the Spanish Community Nutrition Society (SENC) and the Ibero-American Nutrition Foundation (FINUT) , have developed some reasons and recommendations for drinking liquids:
· More nutrients
Water is an essential nutrient that is obtained through the consumption of different foods and beverages as part of our diet. In the case of beverages, it is recommended to read the nutritional information and the calories they provide. There are low or no calorie alternatives to choose the liquids that best suit the needs of each one.
· Participation in the body
Water performs important functions in our body , such as the transport of nutrients, the elimination of waste products or the regulation of temperature, and it has structural and lubricating qualities.
· Two and a half liters of water a day
The daily water requirements established by the European Food Safety Authority (EFSA) are, in general, 2 and 2.5 liters per day for adult women and men respectively. The majority of the European population does not meet these recommendations .
In addition, in summer these needs can increase to 3 or 4 liters.
· Raising awareness
There is increasing awareness among the population about the importance of being adequately hydrated throughout the day.
The most vulnerable population groups to suffer hypo-hydration are children, pregnant and lactating women, and the elderly .
· Not just water
All non-alcoholic beverages that contain more than 80 percent water and less than 50 mEq / l of salt are a source of hydration, which is especially relevant in hot environmental conditions.
· Affects physical and mental performance
Dehydration of 2 percent loss of body mass or more has an impact on physical performance and can affect mood and cognitive skills such as visual-motor coordination, attention, short-term memory …
Furthermore, dehydration can alter brain activity and the functioning of certain neurotransmitters involved in the cognitive process.
Dehydration also impairs performance in aerobic exercise, particularly in warmer climates.
· Fewer headaches
Increasing the daily intake of water and liquids in people who suffer headaches , especially among those who ingest less amounts than recommended, can reduce the intensity and number of episodes.