By Andrea Hargraves 
We had a period of heat with temperatures reaching 44.8°C in Minas Gerais and Rio de Janeiro, with a thermal sensation of 58.5°C. According to experts, in December, with the advent of summer, we will witness new heat waves that are supposed to continue until February. In hot weather, the loss of fluids and minerals increases due to excessive sweating and an increase in body temperature occurs. Therefore, the need for water increases to maintain the appropriate body temperature. In addition to regulating body temperature, water is important for breathing and blood circulation, helps absorb nutrients, improves digestion and constipation, prevents the formation of stones and other kidney diseases, helps detoxify the body (get rid of toxins and waste), fights acne, And stretch marks. And cellulite, moisturizes the skin and hair, increases muscle mass, lubricates the joints, combats aging, prevents headaches, avoids the effects of alcohol, helps in the weight loss process, strengthens the immune system and hormonal balance.
Water deficiency causes the most diverse symptoms. What we most identify with is thirst, but when a person feels thirsty, he or she is already dehydrated, so the best solution is to drink water before feeling thirsty. Dry mouth, chapped lips, difficulty concentrating, mood changes, irritability, fatigue, decreased memory, dizziness, drowsiness, cramps, headaches, bad breath (halitosis), dry skin, premature aging, joint pain, decreased muscle mass and difficulty Weight loss. .
Water is the most important nutrient there is. It is essential for health and plays an important role in the weight loss process. In addition to accelerating metabolism, it improves fluid retention and helps in bowel function. Not to mention, a lack of water in the body can cause a constant feeling of hunger, as it increases satiety, which reduces food intake. Water is not stored and therefore must be replenished several times a day and the amount will vary according to temperature, level of physical activity and body weight. If the patient does not suffer from diseases such as kidney, heart or liver failure, where water intake must be controlled, the ideal situation on average is an intake of one liter per 20 kg of body weight, so, for example, a person weighing 60 kg, you should drink 3 liters of water daily. The easy way to know if the amount is sufficient is through urine, which should be a light yellow color. If it has a strong smell and is dark in color, the quantity is insufficient.
We can go weeks without eating, but if we go for 5 days without water, it can be fatal, as it is essential for life, it represents 60 to 70% of the total body weight in adults and 80% in children. Therefore, in addition to eating them, we can hydrate the body with foods rich in water, which are generally low in calories and make you feel full, such as fruits, for example: watermelon (91.5% water content), star fruit and strawberries (91% water content), watermelon (90% water content), pineapple and orange (87% water content). In addition to hydration, this fruit is rich in vitamins and minerals, strengthens the immune system and helps prevent cardiovascular disease and weight loss.
In addition to fruits, we can use lettuce (it contains 95.6% of water), it is low in calories (100 grams of lettuce contains only 15 calories), it helps in the weight loss process and it contains a substance called lactocarium, which is similar to opium, it helps… Relaxing and promoting sleep. Cucumber (contains 96.7% water) is the richest food in water. Popularly known as a vegetable, it is actually a fruit and also contains very few calories (100 grams of cucumber contains 16 calories). It is rich in vitamins B and C, copper, potassium, magnesium and lignans (polyphenols that reduce the risk of cancer), has anti-inflammatory and antioxidant effects and helps reduce body weight.
Sparkling mineral water (known as sparkling water) contains carbon dioxide (CO2), which is bubbles, and may or may not be rich in minerals (to be considered mineral water, it must contain at least 500 milligrams of minerals per liter ). . Carbonated water goes through an industrial process like soda, where oxygen is removed and carbon dioxide is added, so it can cause belching, flatulence, flatulence (gas) and irritation of the stomach lining. It is tastier and more enjoyable than plain water. When consumed before coffee or wine, it cleanses the taste buds, improves the flavor of the drink, and reduces the feeling of hunger due to the presence of gases that expand the stomach, which increases the feeling of fullness. But the guidance I give my patients is to use it socially, not routinely to replace regular water.