Shortage of natural body fluids or so-called dehydration can cause a decrease in stamina, concentration, can even be fatal. Compared with men, women were more vulnerable to negative effects of dehydration, especially in the decline in cognitive ability and mood.
The world expert on hydration and Harris R. Lieberman, a specialist neuro-cognition, to mention dehydration by 1.5 percent in men will cause a drop in concentration and memory, fatigue and tension. Meanwhile, the woman was already felt the negative effects of dehydration as 1.3 percent.
"Women are more sensitive to the effects of fluid deprivation. Dehydration of 1.3 percent already have the impact that lack of dehydration in men 1.5 percent of body fluids. In women even coupled with the effects of headaches," said Dr.dr.Saptawati Bardosono, Sp.GK, when describing the latest research.
He added, in addition to hormonal factors, differences in the influence of dehydration is also due to differences in body composition of men and women. "Men composition of muscle is higher, while the higher the fat lady so that components are also more water," said a faculty member in the course of Nutritional Sciences Faculty of Medicine, University of Indonesia.
Studies conducted in 2010 that involved 20 healthy adult women who have a habit of drinking water as much as 2-3 liters a day. They were then asked to fast for 23 hours drinking water and performance on cognitive tests. The study shows their decreased concentration, fatigue, drowsiness, headache and disturbed mood quickly.
Another speaker, dr.Luciana Sutanto, Sp.GK mention of chronic dehydration is often asymptomatic because the body has its own adaptation mechanism. "When the body lacks the fluids he would send a signal of thirst. In the body's own blood plasma coagulation occurs so that will be issued certain hormones that cause the use of water saving in the form of a small amount of urine," he explained.
Luciana suggested that body balance is maintained in a way to take in enough fluids before the onset of his thirst. "Do not ignore thirst because it is a sign of the body," he said.
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Water is one of the important nutrients for health. The human body needs water to live healthy and active. The human body can only survive for a week without water.
Approximately 55 to 75 percent of our body consists of water. Fluid balance becomes negative or dehydration occurs when water bodies decreased 2-6 percent. Dehydration due to decreased water intake, increased spending on water from the body (kidneys and digestive tract), or transfer of liquids. The clinical manifestations of dehydration is most closely related to decreased intravascular volume and subsequently can lead to organ failure and death.
"The need of water each person is different, depending on where he lives. He lives in what country, also daily activities, "said Laurent Le Bellego, PhD from the Danone Group of France in the International Congress of Nutrition Top-19 in Bangkok, Thailand, beginning in October 2009.
According to Le Bellego, the amount of water that must be taken every person so that no dehydration is different. In France people are encouraged to drink water as much as 1,500 milliliters (ml) per day. In Great Britain there are even two agencies issued a different statement. The British Dietic Association recommends drinking water 1500 ml, 2500 ml per day, while The British Nutrition Foundation recommends drinking water 1500 ml, 2000 ml per day.
"In Mexico people are encouraged to drink 2,000 ml of water per day, in Canada 3000 ml per day, in Australia 2600 ml per day, and in New Zealand 2100 ml per day. World Health Organization (WHO) itself recommends 1500 ml of drinking water per day, "said Le Bellego.
The difference is the amount of water depends on the climate, situation, and type of food consumed.
"The way a person lives, how he ate and drank, it is very important. Most people underestimate the amount of water that must be taken every day because its effects are not immediately visible. Without them knowing it, they can suffer from dehydration. And dehydration is very dangerous, "he added.
Water does not just relieve thirst, but also function as solvents, catalysts, lubricants, regulating body temperature, a provider of minerals, and electrolytes to the body.
Disruption of brain function
Dehydration can lead to disturbances in brain function, such as concentration and thinking ability. Physically able to lower the stamina and productivity through disturbance headache, lethargy, weakness, seizures, unconscious. In the long term dehydration can cause urinary tract infections and kidney stones occur.
Prof. Dr. Ridwan Hardinsyah, MS, Dean of the Faculty of Human Ecology IPB, present at The International Congress of Nutrition 19 states, water is actually part and equally important nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. However, this is often forgotten. Lack of water intake can lead to physical disorders. School children who are less intake of water will experience cognitive decline and risk of renal impairment in the future.
"Intake of pure water with a target volume of 2 liters of urine can prevent recurrence of urinary tract stones. Intake of large volumes of pure water, accompanied not resist the urge to urinate, is one way to prevent urinary tract infections, "said Dr. Dr. Parlindungan Siregar, SpPD KGH Kidney Hypertension Division of the Department of Medicine Faculty of Medicine, University of Indonesia / Jakarta Mangukusumo Cipto Hospital .The results Regional Indonesian Hydration Study (Thirst) in 2008 led Prof. Hardinsyah exhibited in the International Congress of Nutrition in Bangkok. Research in North Jakarta and Lembang, West Java, it uses the total sample of 400 people. Genesis 15-42 percent dehydration. Average of 30 percent dehydration. "Three out of 10 samples are dehydrated," said Hardinsyah.
Research in 2009 to take samples of 1,200 people at four locations in Indonesia: Jakarta, West Java, East Java and South Sulawesi, as well as grouped on the two ecological regions, namely the lowlands (Jakarta, Surabaya and Makassar) and plateau (Lembang, poor, and Malino).
Samples were teenagers and adult men and women with the inclusion criteria teenagers 15-18 years and adults 25-55 years old. The results showed, the number of adolescents who experience mild dehydration is higher, namely 49.5 percent, 42.5 percent compared to adults.
"The main cause of this problem is the lack of knowledge of the subjects / samples studied about the function of the body of water, drinking water, drinking water for health benefits, and access to drinking water. Adult subjects had better knowledge than adolescent subjects, "he added.
"Prize for Nutrition"
In front of the International Nutrition Congress forum in Bangkok, the 7th award Danone Danone International Prize for Nutrition to researchers from Belgium, Prof. Johan Auwerx of the Federal Polytechnic School of Lausanne, Switzerland. It began to be given the award in 1997. In 2005 awarded to Prof. David Barker of the University of Southampton, England, and in 2007 awarded to Prof. Jeffrey Friedman of Rockefeller University, New York, USA.
Prof. Johan Auwerx received an award for his discovery about the mechanisms of nutrient "communicate" with the body's cells in a way similar to the hormones of the body, such as by removing body fat. This discovery opens the way for new prevention and therapeutic strategies against obesity and cardiometabolic diseases, such as type 2 diabetes and hypertension.
Prof Auwerx said, his research takes time and is expected to be applied to future drug development. Not only drugs, he also gives attention to prevention through nutrition.
When notified, won research awards and prizes he received 120,000 euros, he plans to continue his studies with the fund.
"The gift will take us on a stage further, experiments in vivo (in living things) and I have great hopes for the known benefits of vitamin B3 to combat obesity," he said.
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How many liters of water we drink every day? A liter? Two liters? Or even we rarely drink, either because of preoccupation with doing something so forgotten or maybe because I was lazy when I have frequent urination?
For those who rarely drink, especially water, should be aware of dehydration because you might even faint. Fatal consequences due to dehydration is death!
Ika Fitriyana, students of SMAN 81 Jakarta, have experienced things that reassure baseball. He fainted. Why was he unconscious? Besides being lazy drink as much as two liters a day, Ika also like forgetting to drink. Moreover, if the schedule of activities really solid again.
"I never drink baseball for hours. Well, for the closing ceremony Student Orientation Period time I was in junior high, passed out because of lack of drinking! "Ika story.
While Chelsea Vanessa, Our Lady of the Sacred Heart high school students Jakarta, only occasionally drink water. To replace the fluid needs, he prefers to eat fruit or vegetables are cooked like a soup. Chelsea was never unconscious. But, he claimed to have dizzy from lack of drink. "Body feels fit baseball," he said.
Well, do not get experience until Ika fainting or dizziness Chelsea because of lack of drinking that we experience. So, from now on, start drinking at least two liters a day let baseball dehydration.
Need liquid
What is dehydration? Dehydrated condition in our body. The liquid is basically one of the substances essential to the health of our bodies. In essence, the human body always need liquid. The human body can only survive for a week without any liquids.
Approximately 55 percent-75 percent of our body fluids. Fluid balance becomes negative or dehydration occurs when fluid in our body by two to six per cent. Dehydration due to decreased fluid intake, increased expenditure or transfer of fluids from the body fluids.
It can be caused by many things, among others sweat too much for exercise, sleep and even sometimes we sweat. Then again sweating a lot, of course, we should drink to replace fluids lost let baseball dehydration.
Each person's fluid needs vary, depending on living conditions and activities of each. In Europe, people are encouraged to drink 1.5 liters a day, three liters a day in Canada, in Australia 2.6 liters, and in Mexico two liters. As for us who live in Indonesia, needs two liters a day.
However, that becomes a problem, especially for girls, if we drink a lot of intensity can result in urination becomes more frequent. And, to the toilet to pee it sometimes becomes the activity of the "torture", especially if less clean toilets in schools.
Because baseball going to the toilet frequently, many of you know a girl who chose to hold urination. The way to make it less frequently to the toilet is to reduce drinking. Not a few girls who prefer not to drink instead of having to go back and forth to the toilet a good baseball.
In fact, withholding urination is bad for health. Likewise if we rarely drink. There are lots of things can happen if we are dehydrated.
"I rarely drink two liters per day, because males that should bring a drink to much. But, I usually drink the others, like green tea gantiin for white water, "said Ika.
"If I held my pee sometimes still do well, for example because there is still work or not too dying for," he added.
Endanger the health
In fact, it actually reduces drinking can harm our health. Water baseball serves only relieve thirst, but also as solvents, catalysts, lubricants, regulating body temperature, a provider of minerals and electrolytes to the body. So do not underestimate drinking.
Prof. Dr. Ridwan Hardinsyah MS, Chairman of the Food Pergizi Indonesia, and researcher of The Indonesian Hydration Study, states, lack of water intake can lead to physical disorders.
"Children's school will experience a lack of water intake and risk of cognitive decline of renal impairment in the future," said Hardinsyah.
Intake of pure water with a target volume of two liters of urine can prevent recurrence of urinary tract stones. Intake of large volumes of pure water, accompanied not resist the urge to urinate, is one way to prevent urinary tract infections.
While dehydration can lead to disturbances in brain function, such as concentration and thinking ability. Physically, the lack of fluids can reduce your stamina and productivity because we are so susceptible to interference, headache, lethargy, weakness, seizures, unconscious.
The clinical manifestations of dehydration is most closely related to decreased intravascular volume, which in turn can lead to organ failure and death.
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When it comes to fatigue, difficulty concentrating, and no desire to complete the activities that must be resolved, you need to be vigilant. It could be an early symptom of dehydration, namely the lack of body fluids. Mild dehydration can affect performance, cognitive ability, and mood.
Research conducted expert hydration and kinesiology University of Connecticut, United States, Lawrence E Armstrong, and neurokognisi experts from the Institute of Environmental Medicine, U.S. Army Research Center in Natick, Massachusetts, Harris R Lieberman, last year, showed mild dehydration can reduce the ability to think , concentrating, ability to remember, to stimulate the emotions that interfere with mood (mood).
Lecturer Department of Nutritional Sciences Faculty of Medicine, University of Indonesia and member of the Indonesian Medical Association Physician Nutrition, Saptawati Bardosono, some time ago, revealed the effects of dehydration on cognitive performance and mood are more prone to women than men.
When the body fluids is reduced 1.3 percent, cognitive and mood disorders have occurred in women. In this condition, women became more tired, irritable, confusion, drowsiness, loss of concentration, dizziness, and difficulty in completing the task.
For men, the disorder appears when the lack of body fluids reached 1.5 percent.
"Women are more susceptible to dehydration because it has a higher fat composition than men. The men have a higher muscle composition. In addition, the water component in women is lower and there are hormonal factors that make them more sensitive to lack of fluids, "says clinical nutrition specialist and a professor of the Department of Nutritional Sciences Faculty of medicine, Luciana B Sutanto.
The percentage dehydration rate equal to the percentage weight loss. Dehydration of 1 percent is comparable with a small run on the treadmill for 40 minutes. The dehydration of 2 percent is comparable with 2 x 40 minute jog on the treadmill, and so on.
Decreased levels of concentration and mood disturbance also appears in those who fasted for 23 hours drinking. Lack of body fluids also cause excessive anxiety and declining morale move.
Signs of dehydration
Saptawati say, the most easy to recognize the signs of mild to moderate dehydration are dry mouth and sticky, dry eyes, muscle weakness, headache, and dizziness or glare when viewing rays.
It can also be seen from the number and color of urine is expelled. The less urine is removed, the higher the potential for dehydration. The more intense yellow color of urine is issued, without the consumption of drugs or certain foods, then the lack of fluid is getting worse.
Symptoms of severe dehydration indicated by severe thirst, very sleepy and confused, the body does not sweat, dry skin and its elasticity is reduced. Other signs are sunken eyes, body chills, low blood pressure, rapid pulse, until loss of consciousness.
The greater the degree of dehydration, the more fatal implications, can even be deadly.
"Worse, a third person was experiencing misinterpret thirst as hunger," said Saptawati. When you feel dizzy, people tend to look for food, not drink immediately.
The role of water
Water is a substance that is essential for the body because 70 percent of our body is water. Functions of water in the body is as a regulator of body temperature, moisten the mouth, eyes and nose, lubricating joints, and protects organs and tissues.
The presence of water helped to relieve the workload of the kidneys and liver by dissolving the remnants of metabolism, prevent constipation or difficult bowel movements, helps dissolve minerals and nutrients that the body can be utilized and bring nutrients and oxygen to the cells.
Lack of fluid intake implies an increased risk of various diseases, such as kidney stones and urinary tract infections, cancer of the colon and urinary tract, obesity in children and adolescents, high blood pressure (hypertension), blockage of veins, up to coronary heart disease.
Luciana said, oozing from the body can occur with the unconscious, such as through urine and feces, or unconsciously through the breath and sweat. The average amount of water released adult humans as much as 2200-2700 milliliter (ml). The largest number came from 1200-1500 ml of urine and sweat as much as 500-600 ml.
The amount of water that comes out of the body is strongly influenced by age, gender, body surface area, temperature and humidity environment, physical activity or exercise, as well as one's illness.
Water requirements are highest in the age group 25-55 years, reaching 35 ml per kilogram of body weight. That is, someone who was 30 years old and weigh 60 kilograms, then the water needs per day reached 2100 ml or the equivalent of 8-10 glasses of starfruit.
Their greater weight, higher than the water in the lean. For those who are younger or older than 55 years, needs less water.
Water intake can be obtained through the drinks and food, especially the fibrous and watery. Actually the body's metabolism also produces water, but the amount is very small, 11-14 percent of total water demand. This deficiency should be supplied from the drinks and food
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Lack of body fluids or dehydration can cause a series of complaints, such as decreased stamina, loss of concentration, dizziness or nausea. People who actively exercise included in the group susceptible to dehydration.
Some causes of dehydration in people who are actively exercising is the lack of fluid intake, excessive sweat, and drinking only when thirsty.
"In those who belong to an active, dehydration can cause lethargy, joint pain and sore muscles. If excess fluid is more than 8 percent, the person may experience hallucinations and even fainting," said Emilia Achmadi, a nutritionist from the health of one mind in a discussion titled Fulfill Personal Needs for Active Hydration held by Nestle Pure Life in Jakarta some time ago.
Those who exercise also can lose body fluids due to exercise intensity, temperature, and altitude. Emilia therefore recommend that we monitor the body's hydration needs during sports activities.
American College of Sports Medicine recommends a few things to prevent dehydration, among others consume about half a liter of water 2-3 hours before exercising, then drink back about 250 ml of approximately 10-20 minutes before exercising, drink 250 ml and again during exercise.
Emilia does not encourage the consumption of sports drinks to replace body fluids lost during exercise. "Not recommended, unless you are the athletes who exercise with high intensity for more than 2 hours, such as marathon athlete or the athlete's bike," he explained.
Similarly, isotonic drinks. If you are not in a hurry to replace fluids lost as in patients with diarrhea, Emilia suggested that we make your own isotonic drinks.
"Isotonic means the same as the concentration of body fluids. Examples of isotonic drinks are the ORS. We can make your own drink by mixing 900 ml of water, plus 50 grams sugar, 1.5 grams of salt and lemon slices," said the woman who daily drink This natural isotonic.
So thirsty, you should be drinking, if not over time the body can be tired. "If you can drink before thirsty because thirst is a signal that the body is already dehydrated," he said.
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