Good Lifestyle

Summer is here, which means that one thing must change in your daily routine: you mustdrink more water.

Runpractice In hot temperatures, you can make yourself dehydrated and quickly, if you are not good to monitor your water consumption.Sakiko Minagawa, MS, RDN, LD asserts that adequate water consumption is essential for the realization of normal body functions and do not take enough things that it can throw your body out of balance and even make you feel sick.

We asked Minagawa to share some of the side effects that you might feel not to drink enough water, but first, here is a quick explaner of the amount of water you should aim to drink every day.

How much water should you drink every day?

Although there are several different methods used to calculate the amount of water including individual use, Minagawa says that the recommended general consumption is about nine, 8 fl. Oz cups of water a day for women and about 12.5 cups for men. The suggested water supply fluctuates as levels of activity and exterior temperatures increases. Admission requirements are also respective at the size of the body.

"The body compensates for the increase in the central temperature when exercising perspiration to dissipate heat," says Minagawa. "Athletes must increase their liquid consumption to replace the fluid lost by sweat."

In general, it recommends drinking 3 to 8 ounces fluid every 15 to 20 minutes of exercise to avoid dehydration.

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What are some of the immediate side effects associated with not drinking enough water?

Minagawa says there are five side effects that could be dehydration revealing.

1. Increase in body temperature:Sweat is the way your body cools naturally and stabilizes its internal temperature. Without enough water, your body can not sweat properly and, therefore, your basic temperature increases, which can make you feel hot.
2. Lower blood pressure:Minagawa says that dehydration occurs largely due to a decrease in the volume of plasma, which is the liquid portion of the blood containing proteins - and accordingly, the blood pressure has also fallen.
3. Nausea or vomiting:In response to the rise in internal body temperature, a decrease in blood pressure and an increase in heart rate, you could become nauseous or even start to vomit.
4. Muscle cramp:Perspiration can cause A decrease in plasma volume and electrolyte levels (think sodium and potassium), associated with muscle cramps induced by the exercise.
5. Constipation:Water helps to move food along your gastrointestinal system. A water deficit could make you back up.

Although it is not as common, Minagawa stresses that it is possible toDrink too much water And the side effects are similar.

What are some of the main long-term side effects of not drinking enough water?

If inadequate water consumption persists, you could become at risk of:

1. 1. Infection of kidney stones and urinary tract:If you are someone who has kidney or utis calculations repeatedly, you probably do not drink enough water to rinse the bacteria and minerals forming stone.
   2. Bronchopulmonary disorders (exercise induced asthma): "The hydration status and fluid in the lungs and the respiratory tract play an important role in the appropriate clearance of the respiratory tract, "she says.

Avoid all these side effects by carrying a bottle of reusable water with you this summer, although you can stay hydrated from drinking water. "Smoothies, soups, milk, fruit are also an excellent source of fluids," says Minagawa.

For inspiration on smoothies, you can prepare this summer, checkThe 25 best weight loss smoothies.