In order to promote knowledge and awareness of the need to hydrate properly, Hydration and Health Center-OHS-has published its Ten Commandments of hydration, which appear below.
1. Being well hydrated is always essential for health, was successful or not physical activity at any time of year.
2. The water balance of our body should be balanced: the amount of fluid provided must be the same as the lost or deleted.
3. Should drink at least 2.5 liters of fluid a day. Every day we lose between 2 and 3 liters of fluid through sweat, urine, breath and perspiration of the skin.
4. If there are activities and significant physical effort, these amounts should be increased, or if you live in areas with warm, humid climate.
5. Try to avoid excessive fluid loss and not spend long periods of time without eating drinks. In times of heat is not unnecessarily exposed to sunlight or physical exercise in the middle of the day.
6. Children are very vulnerable to dehydration: make sure to drink plenty of water and other beverages.
7. The elderly, to have a lower thirst, and dependents are also particularly sensitive. There is, therefore, be monitored regularly ingesting liquids.
8. People who belong to a group of people with a particular physiological state, such as pregnant women and, as we cited earlier, children and the elderly, or performing physical activity should take fluids, preferably in the form of water, so frequent and remember not to consume alcoholic beverages to maintain adequate hydration.
9. Include as many drinks as possible helps the total fluid intake is adequate. For healthy people, and depending on the age and physical activity, besides water, drinking tea, soft drinks, juices, milk, broth …, can help them get the fluids they need. The taste of the drinks also stimulates increased fluid intake.
10. Should ask the health specialists, diet and nutrition on how to hydrate properly, especially in the cases mentioned above: young children, pregnant women, elderly and sick.
