The water is a key element so that our body works correctly, for that reason, the hydration constitutes one of the essential aspects of the nutrition. But, in spite of their importance, actually, the hydration indices are very below the suitable thing in a high percentage of the population.

As much the World-wide Organization of the Health (the WHO), as the specialists in nutrition recommend a water ingestion among two and three liters daily following the age, weight and sex; since this one is the amount of liquid that normally we lose to the day and which we needed to replace. This requirement is greater in summer as a result of the high temperatures and the loss of liquids that takes place. At this time of the year, where the sun tightens and it sweats more, it is possible to be gotten to take up to three liters of liquids. In this way, the dehydration is avoided, especially in groups so susceptible to suffer it as the children or the majors.

More care in the majors
Recently, the Spanish Medicina Society Geriátrica (SEMEG) showed that the dehydration is one of the most frequent upheavals in the people majors, and that in the months of east summer problem is become serious, being considered that it can cause one of each five visits or income in the hospital. Doctor Juan Florencio Macías, president of SEMEG, point the reasons for which this complication is more habitual in the greater population: “The same signs of alarm do not exist that indicate a process of dehydration in the major with respect to the young person, reason through whom this one happens unnoticed until already he is serious and it is pronounced with the appearance of a picture that can demand hospitable entrance.

According to the experts, the young people are protected against the dehydration by the thirst sensation who experience then this one acts like a species of alarm that she indicates that she is due to drink. In addition, in these ages, the kidney tends to save water; nevertheless, in the majors, this signal appears of more delayed form and the kidney is less efficient. It is by that almost the majority of the people majors and, especially, the fragile ones are in risk of developing a dehydration. In order to prevent it the Spanish Society with Geriatrics and Gerontología (SEGG) it aims that the key is in not hoping to be thirsty to drink because when this sensation appears already a certain degree of dehydration exists.

                                                                                                                                                              

Foods that help you

The specialists assure that the solid foods can complement a good hydration. Most advisable they are the fruits and vegetables, especially, those with high water content like the lettuce, the melon, the watermelon, the cucumber, the pumpkin, the tomato, the strawberry, the grapefruit, the grape, the Equal orange… of important that to choose this type of foods it is to avoid abundant meals and, in the case of taking them, are due to remember that they require an additional drink contribution.

                                                                                                                                                              

How I must be hydrated?
To secure a correct hydration is essential for the health. The ingestion of liquids regulates the corporal temperature, favors the transport of nutrients, contributes to the digestion, the toxin elimination and preserves the good state of the joints, the mucous and the skin. Really, it tries that our body works suitably.

But it is a so basic act that sometimes we forgot its relevance, putting in risk our vitality. The immediate symptoms of dehydration are the thirst, headache, mareos, muscular acceleration of the heart rate, apathy, vomits, weakness and cramps. In order to prevent that this happens he is recommendable that the people majors drink six or eight glasses of water to the day, even, some the more if conditions require the climatic it.

A flavor extra
The water is the essential drink: aid to the organism to eliminate remainders, without contributing calories, for that reason is ideal to maintain life habits healthful, in addition, contributes important minerals like calcium, magnesium, fluorine… But it is not the unique option, also exist other alternatives like infusions, juices, milky, cold soups (gazpacho, ajoblanco, salmorejo…) or refreshments, that can favor an appropriate hydric balance.

The studies are many that they state that the drink diversity contributes to a healthful hydration because it is not necessary to feel thirst to take them. Simply. they can at any time be tempting of the day, or to accompany a food or to consume them it enters hours.

In addition, used correctly, this type of drinks that contain a guaranteed amount of sugars and mineral salts can be an important aid to improve rehydration, to prevent the dehydration or to solve the slight processes of dehydration.

                                                                                                                                                                

Practical advice

• The ingestion of liquids must be gradual throughout the day. A glass is due to take from water in each one of the main meals (breakfast, food, have tea and have dinner) to favor the ingestion of solid foods and, at least, other four distributed in the rest of the day.
• It takes one or two glasses of water when rising, in this way, it will avoid the constipation.
• It by hand takes to a water bottle or another drink that to him the necessity to drink, especially if remembers is abroad.
• He is not advisable that the liquid is excessively cold. The optimal temperature is of 11 to 14º C.
• It avoids the consumption of alcoho: it has diurético effect and it favors the dehydration.