Водата е неотменна част от нашия живот и нашето тяло. Не случайно нашето тегло съсдържа до 60% вода и всичките наши органи се нуждаят от вода за да функционират правилно.

Не случайно и това колко вода трябва да пием на ден е важно да се знае.

Препоръчителен прием:

Често се препоръчва да се пият около 8 чаши вода на ден, което не е толкова лош показател. Но това колко вода е добре да пием често зависи от поне няколко фактора. Такива фактори са: Възраст, телесно тегло, BMI, пол, колко често тренирате или колко сте активни. През лятото заради високите температури трябва да пием повече вода от колкото през зимните месеци.

При настинки, висока температура или диария тялото се обезводнява изключително бързо и лесно. В тези случаи се нуждаете от завишен прием на вода.

Ако тренирате редовно, особено при кардио, препоръчителните стойности могат да скочат, заради по-високата физическа активност.

Важно е да се знае, че тези стоности са препоръчителни и трябва да се има предвид, че ние си набавяме голямо количество течности от храни, плодове и напитки, които консумираме през деня.

За възрастни:

Препоръчителните стойности за ден, за възрастни, варират между 3.5 литра за мъже, до 2.5 за жени.

За деца:

Стойностите които са препоръчителни за деца варират силно според това на каква са възраст. Но приблизително това са следните стойности:

При деца между 4 до 13 години се препоръчва около 1.2 до 1.7 литра на ден. За тийнейджъри от 14 до 18 годишна възраст около 2.5 литра.

За бременни жени и кърмачки:

Бременните жени трябва да приемат около 2.3л вода на ден. При кърмачките е възможно да имат нужда от около 3 л. на ден.

Дехидратация – Симптоми и видове

Обезводняването понякога лесно може да бъде подценено. Тялото ни постоянно губи течности, това се случва докато се потим или когато отиваме до тоалетна. Когато тялото ни губи повече течности от колкото си набавя чрез храната или пиенето на вода то тогава то се обезводнява.

Ако имаме леко обезводняване, вредите не са толкова опасни. Нужно само да пием малко повече течности и тялото ни ще се възвърне в нормалното си състояние. При тежка дехидратация, лечението може да е по-трудно и да се наложи приемане в болница за съвсем кратък период. В общия случай се предписва слагане на венозна система. Разтворът който се влива (инфузионен разтвор) възтановяват и поддържат нормалния обем на телесни течности.

Важно е да можем да различим, кога се случва това, чести симптоми и знаци свързани с обезводняването са:

  • Жажда
  • Сухота в устата
  • Умора
  • Замаяност или обърканост
  • Чувство на прегряване
  • По-рядко ходене до тоалетна
  • Суха или напукана кожа
  • Изпадане в шок

Отравяне с вода (хипонатриемия) – симптоми

Ако пием прекалено много вода можем да си навредим също. Това се случва изключително рядко. Случаите в които може да се прояви са при пиенето на прекалено много вода, по време на физическа активност или при хора с различни здравословни проблеми. Това състояние се нарича натравяне с вода, и въпреки че не е толкова лесно да се постигне, е хубаво да имаме някаква представа за него.

В основите си това състояние се проявява, когато нивата на натрий в кръвта ни са ниски. Натрият е вид електролит, който регулира нивата на течности около нашите клетки. Когато натрият е прекалено разреден нивата на вода в тялото ни се покачват. Задържаме повече вода и това състояние може да предизвика различни здравословни проблеми. В зависимост от първопричината лечението може да изисква просто намален прием на течности или прием в болница и поставянето на системи и прием на лекарства.

Това което можем да правим за да се предпазим от натравянето, особено при голяма физическа активност е чрез приемането на спортни напитки, които съдържат натрий и електролити. По този начин лесно можем да си набавим електролитите, които губим докато се потим.

  • Симптоми при ниски нива на натрий:
  • Слабост и умора
  • Главоболия
  • Виене на свят
  • Гадене и / или повръщане
  • Раздразнителност

By Admin

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