So often overlooked in our daily diet, water is of paramount importance for a healthy body and for our well-being, especially on hot days like the ones ahead.
1.Water is an essential nutrient obtained through the consumption of different foods and beverages as part of our diet. When it comes to drinks, it is advisable to read the nutritional information, including the amount of calories they provide. There are low- or zero-calorie alternatives that allow a choice based on the same criteria.
2.Water performs important functions in our body, such as transporting nutrients, eliminating metabolites, or regulating temperature, and it has structural and lubricating properties.
3.The daily water intake recommendations set by the European Food Safety Authority (EFSA) are generally 2 to 2.5 litres per day for adult women and men respectively (also depending on their physical condition, level of physical activity, and environmental conditions at any given moment). However, the available scientific evidence suggests that the majority of the European population does not meet these recommendations.
4.There is a growing awareness among the population about the importance of staying properly hydrated throughout the day.
5.The population groups most vulnerable to dehydration are children, pregnant and lactating women, and older adults.
6.All non-alcoholic beverages containing more than 80% water and less than 50 mEq/L of salt are sources of hydration, which is particularly relevant under specific hot environmental conditions.
7.Dehydration corresponding to a loss of 2% of body mass or more has an impact on physical performance and can affect mood and cognitive abilities, such as visual–motor coordination, attention, and short-term memory…
8.Dehydration can alter brain activity and the function of certain neurotransmitter systems involved in cognitive processes, as well as hinder the permeability of the blood–brain barrier.
9.Dehydration also impairs the performance of aerobic exercise, especially in hotter climates.
10.Increasing daily water and fluid intake in people who suffer from headaches, especially among those whose intake is below the recommended levels, may reduce the intensity and frequency of episodes.
