Fluids play an essential role in human health and the proper functioning of various body systems. They carry nutrients to cells and help purify the body of bacteria through excretory processes. The body consists of about 60% water, which is vital for the functioning of our internal organs. Loss of water due to excessive sweating, vomiting, diarrhea, or not drinking enough water can lead to fatigue, dizziness, headaches, cramps, increased heart rate and temperature, low blood pressure, kidney damage, brain function impairment, and even death.
When you feel thirsty, what are the best drinks you can consume to maintain body hydration?
1. **Water**:
An average adult should drink about 2-3 liters of water daily to remain hydrated. This amount may increase during hot temperatures and intense physical activities. It is worth noting that water contains essential minerals such as iron, magnesium, sodium, calcium, and potassium, which are vital nutrients necessary for our growth and metabolic function.
2. **Coconut Water**:
Unripe coconuts are filled with water that often has a sweet and somewhat salty taste. In addition to being rich in electrolytes, coconut water is high in potassium, sodium, calcium, carbohydrates, fiber, and sugars. It also has anti-aging and antimicrobial properties due to its high potassium content. Therefore, those with impaired kidney function should seek medical advice before drinking coconut water.
3. **Tea and Coffee**:
Both tea and coffee are ideal beverages for maintaining body hydration, as tea is rich in antioxidants and may help protect against cardiovascular diseases (CVD), hypertension, diabetes, and cancer. Researchers have found that coffee consumption is beneficial in alleviating symptoms of cardiovascular diseases and related conditions, as well as liver and kidney diseases, due to its diuretic caffeine content, and drinking it may encourage people to consume more water as well.
4. **Fruits and Vegetables**:
Fruits like watermelon, oranges, pineapples, grapes, and strawberries, along with vegetables such as cucumbers, tomatoes, lettuce, and spinach, have a high water content. Moreover, they are rich in essential nutrients and vitamins. One can also make juices using fruits and vegetables, adding milk or yogurt to create refreshing drinks.
5. **Healthy Beverages**:
These drinks, which have become very popular among people, are primarily made from barley, with the addition of proteins and vitamins, usually flavored with chocolate or vanilla. They are also available in powder form and can be consumed by mixing with water or milk.
