Rule 8 Glasses Water Day, Really Just Water?

We've often heard that if you want to be healthy, then we must apply the diet with balanced nutrition. In addition, we should drink plenty of water every day. The recommended size is 2 liters or 8 glasses of water a day. However, is it true 2 liters or 8 glasses of water in question  are all  white?

"Everyone knows that we do have to drink about two liters of fluid every day," said Catherine Collins, Chief Master of Dietetics at St George's Hospital, London.

But beyond what is suggested is, in fact is a liquid or water to drink also includes soup, tea, coffee and even beer, whatever! These other forms of liquid that will make you urinate more than you consume.

According to Collins, we are also able to consume 400 ml of fluid from five servings of vegetables and fruits every day, the water level could reach 95 percent. In fact, the bread was a third is water, while the protein or fat dimetabolisasi into carbon dioxide and water.

"I myself drink tea and coffee all day at the office, along with a glass of wine at home," he continued.

Tea or coffee does have health benefits of each. However, if you are not sure whether the liquid you drink will nourish, like beer for example, then you should not have to eat them often. However, water remains the best option.

Ion Energy Drink No Substitute

In a TV ad milling beverages with a variety of benefits. There are recognized as an energy booster drinks, ion replacement, also enhancing concentration.

Unfortunately, we are often wrong and confound one another. Sometimes equated between ion replacement drinks and energy drinks or stamina booster.

"Drinks are very different ion replacement with energy drinks. From its content alone is a different level, "explains nutritionist from Sehati Emmilia E Achmadi, MSc, who met on a talk show titled Sehatnews Experience Sharing Reaching Achievement,

Energy drinks are beverages that according Emmilia been formulated in such a manner and contain sugar and other chemicals. Therefore, this drink is very different from ion replacement beverage that contains any substance that is similar to body fluids, such as sodium and calcium.

Users of this second type of beverage, said Emmilia, caution should be exercised. "With the lure body refreshed does not mean the drinks can replace fluids," he added.

We recommend that as consumers we should be good at sorting the products according to need. When finished exercising sweaty and in need of replacement of body fluids, then asuplah ion replacement drinks.

Now if you want to engage in activities that require greater energy and greater use of physical force, then asuplah energy drinks. "Do the wrong choice, because its function will also vary"said Emil

Energy Drinks, How Please?

You should not easily tempted advertising energy drinks because it can-can you just throw away money with useless. Fitness experts said the energy drink is only needed by those who would do physical activity and large energy needs, such as marathon runners.

According to Nick Hudson, fitness experts from the UK, energy drinks actually contain quite a lot of calories. Therefore, if you include people who exercised less than two hours each day, should not have to consume energy drinks.

"Many people who drink energy drinks energy sure to rise so they can exercise longer. In fact most products are beverages that are calorie drinks. drink it means you need to exercise longer to burn calories that are newly added from the drink," said Hudson.

He added that energy drinks are only suitable for those who would do the physical work is quite large. "Actually there is no benefit for us who just want to exercise less than two hours," he said.

For fans of sports fitness, Hudson advised to avoid dehydration by drinking enough water because when practicing a lot of sweat that comes out.

Most energy drinks contain carbohydrates to supply fuel for the body quickly. Drinks of this type also typically contains sodium which maintain fluid balance.

Women More Vulnerable Dehydration

Lack of the body's natural fluids or commonly known as dehydration can cause a decrease in stamina, concentration, and can even be fatal. Compared with men, it turns out women are more susceptible to the adverse effects of dehydration, especially in the decline of cognitive abilities and mood.

Research conducted mutrakhir Lawrence E. Armstrong, an expert on world hydration and Harris R. Lieberman, an expert in neuro cognition, said dehydration by 1.5 percent in men will cause a decrease in concentration and memory, fatigue and tension. Meanwhile, in women the negative effect that is felt when the dehydration of 1.3 percent.

"Women are more sensitive to the effects of dehydration. Dehydration of 1.3 percent already have the impact that lack of dehydration in men 1.5 per cent of body fluids. In women even coupled with the effects of headaches," said Dr.dr.Saptawati Bardosono, Sp.GK, when presenting the results of recent research in Jakarta, Wednesday (9 / 2).

He added, in addition to hormonal factors, differences in the effect of dehydration is also caused by 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 faculty member at the Department 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 2-3 liters of water a day. They were then asked to fast for 23 hours drinking water and cognitive tests. The study shows their decreased concentration, fatigue, drowsiness, headache and disturbed moodnya fast.

Another speaker, dr.Luciana Sutanto, Sp.GK mention chronic dehydration are often asymptomatic because the body has its own adaptation mechanism. "When the body is dehydrated it will send a signal of thirst. Inside the body's own blood plasma coagulation occurs so that will be issued certain hormones that cause the reduction of water use in the form of a small amount of urine," he explained.

Luciana suggested that body balance is maintained in a way to consume enough fluids before the onset of thirst. "Do not ignore his thirst because it is a sign of the body," he said.

Energy Drink Dangers for Teenagers

Energy drinks are advertised will add energy, concentration and stamina are not only attracted adults but also children and adolescents. In fact, for them, energy drinks can be dangerous.

The potential danger comes primarily from the high amount of caffeine or other ingredients in a product similar in energy drinks. A study published in the journal Pediatrics says the side effects of energy drinks to children and adolescents can include increased heart rate, seizures, strokes, hallucinations and even death.

Research by a team from the University of Miami medical school is analyzing data derived from reports of government and interest groups, scientific literature, case reports, and articles in the media.

Sailor Dakota (18), students in high school in Carl Junction, is one of the victims of energy drinks. He suffered seizures and treated for 5 days in hospital in 2010 after drinking an energy drink. According to doctors, caffeine or caffeine similar material into the culprits.

On energy drinks on the market, the content of the most dominating is the caffeine and taurine. The content of caffeine in one can of drink is even five times more than in soda drinks. In fact, not a few of the teens who consumed 4-5 cans of energy drinks each day.

The results also indicate that the content in energy drinks can increase the effects of caffeine and often cause side effects of nausea and diarrhea. Therefore, the researchers suggest that energy drinks are also prohibited for children and adolescents, as well as alcohol, prescription drugs, and tobacco.

Previously, the U.S. Food and Drug Administration issued a warning to the producers for putting alcoholic beverages and caffeine in their products. Moreover, there are mixed reports of alcohol and caffeine can be dangerous.

Responding to the study, Maureen Storey, senior vice president of the American Bevarage Association says, the information presented in the research that many are mistaken.

He said many of energy drink products that contain less caffeine than coffee sold at coffee outlets. After all, he said, the content of caffeine is listed on the packaging label. "Caffeine is a safe content. However, for those who are sensitive should check the label," he said.

Today the public expects the research reports the American Academy of Pediatrics on clinical studies about the security of energy drinks to children and adolescents.

46 percent of Indonesian Population Dehydration

The term dehydration is already familiar, but this condition is often overlooked. When in fact quite dangerous dehydration, severe levels of dehydration can cause death. Based on recent studies Indonesia 46.1 percent of people experiencing mild dehydration.

It was presented by prof. Dr.Ir.Hardinsyah in the research report, The Indonesian Regional Study hydration (Thirst). The study was a collaboration of three universities in Indonesia, namely the Faculty of Human Ecology, Bogor Agricultural University, Graduate School of Public Health Faculty of Hasanuddin University, Makassar, and School of Public Health, Airlangga University, Surabaya.

Dehydration, which means the lack of body fluids because of the amount of fluid that came out more than the amount of fluid intake, this can affect anyone, from small children to the elderly.

Dehydration is divided into three types, mild dehydration (if the decline in body fluids 1-2 percent of body weight), dehydration is (if the reduction of body fluids between 5-10 percent of body weight), and severe dehydration (if the decline in body fluids of more than 10 percent of body weight).

Dehydration can lead to disturbances in brain function, such as decreased concentration and ability to think in addition to the physical stamina and reduces labor productivity. "The lack of one percent of water alone can cause disruption to remember," said Prof.Dr.Hardinsyah.

In a survey conducted in six cities located in the highlands and lowlands in Indonesia, namely Jakarta, Lembang, Surabaya, Malang, Makasar, and Malino, involving 1,200 respondents aged 15-55 years found 46.1 percent dehydrated by percentage larger juvenile, which is about 49.5 percent. Percentage is also higher in populations living in the lowlands, such as Jakarta, Surabaya and Makassar.

Teens are more susceptible to dehydration because at this age they are generally happy to perform various physical activities that would drain power as well as body fluids. In addition, 46-82 percent of respondents answered do not understand the use of water for the body as well as symptoms and effects of dehydration.

According Hardinsyah, in addition to knowledge about drinking water, lack of access to safe drinking water and quality and environmental factors involved aggravate the level of dehydration. "Many children who are lazy to drink because they are not available in the school toilets are clean so that they are confused when have to pee," he explained.

To overcome this problem, Prof. Hardinsyah said increasing knowledge and changing people's behavior in water consumption needs to be done. "The government can work together with the private sector through a program of social responsibility (CSR) to educate and provide clean toilets in schools," he said.

Actually the government through the General Guidelines for Balanced Nutrition has included the importance of drinking water as part of the adequacy of nutrition for a healthy body. Unfortunately it is not socialized. "People need water more than food," said Prof.Hardinsyah.

The amount of water needed by the body so may vary in weight, energy requirements, activity level, gender, and environment. If likened to the energy needs of teenagers and adults around 1800-3000 kcal, then someone needs water about 1.8 to 3 liters of water per day. Because a third of our body's water consumption was also obtained from food, the water consumption of beverages is about 2 liters per day.

Less Water and Brain Functions Lower Disturb Stamina

Dehydration  can cause disturbances  in brain function and ability to think, and decreased stamina.

According Dr.dr. Parlindungan Siregar, Sp.PD, KGH, from the Department of Medicine Faculty of medicine, in the long term, dehydration can also cause urinary tract infections and kidney stones.

"Although not yet definitively diketahu cause kidney stones, but chances are the urine is too concentrated and substances in urine form crystals of stone," said dr.Parlindungan. Other causes are infection, elevated levels of uric acid, metabolic damage, and so forth.

Actually diseases associated with lack of fluids, such as infection kidney stones, urinary tract infection, or dehydration can be prevented, ie, with enough drinking water, such as one of the messages recommended by Ministry of Health Balanced Nutrition.

Dehydration and Death

Water is one of the essential nutrients for health. The human body needs water to live healthy and active. The human body can only survive for one week without water.

Approximately 55 to 75 percent of our body consists of water. Fluid balance becomes negative or dehydration occurs when decline 2-6 percent body water. Dehydration due to decreased water intake, increased spending on water from the body (kidneys and digestive tract), or the transfer of fluids. Clinical manifestations of dehydration is most closely related to the decrease intravascular volume and subsequently can lead to organ failure and death.

"The need of water each person is different, depending on where he lives. She lives in what country, as well as its daily activities, "said Laurent Le Bellego, PhD from the Danone Group of France at the International Congress of Nutrition 19th in Bangkok, Thailand, early October 2009.

According to Le Bellego, the number of water should be drunk every person so there are no different dehydration. In France people are encouraged to drink water with 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, whereas 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 drinking water 1500 ml 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's life, how he ate and drank, it is very important. Most people underestimate the amount of water should be drunk every day because of the impact is not immediately apparent. Without them knowing it, they can suffer from dehydration. While dehydration is very dangerous, "he added.

Water does not just relieve thirst, but also serve as solvents, catalysts, lubricants, regulating body temperature, a provider of minerals, and electrolytes to the body.

Impaired brain function

Dehydration can lead to disturbances in brain function, such as concentration and thinking ability. Physically can reduce your stamina and productivity through the disruption of headaches, lethargy, weakness, convulsions, 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, who attended the International Congress of Nutrition The 19 states, the water was actually part and equally important nutrients like carbohydrates, proteins, fats, vitamins, and minerals. However, this is often forgotten. Lack of water intake can cause physical disorders. School children are less intake of water will decrease cognitive ability and risk of renal impairment in the future.

"Pure water intake to the target volume of 2 liters of urine to 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 Renal Hypertension Division, Department of Medicine Faculty of Medicine, University of Indonesia / Jakarta Hospital Cipto Mangukusumo .

The results hydration The Indonesian Regional Study (Thirst) in 2008, led by Prof. Hardinsyah exhibited in the International Nutrition Congress in Bangkok. Research in North Jakarta and Lembang, West Java, it uses the total sample of 400 people. Genesis 15-42 percent dehydration. On average 30 percent dehydration. "Three of the 10 samples are dehydrated," said Hardinsyah.

Research in 2009 to take samples of 1,200 people at four locations in Indonesia: DKI Jakarta, West Java, East Java and South Sulawesi, and grouped in two ecological regions, namely lowland (Jakarta, Surabaya and Makassar) and plateau (Lembang, Malang, and Malino).

The sample is adolescent and adult male and female adolescents with the inclusion criteria 15-18 years and adults 25-55 years. The results showed, the number of adolescents who experienced mild dehydration is higher, namely 49.5 percent, compared to 42.5 percent today.

"The main cause of this problem is the lack of knowledge of the subject / sample under study 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 the subject of youth, "he added.

"Prize for Nutrition"

In front of the forum in Bangkok International Congress of Nutrition, the award 7th Danone Danone International Prize for Nutrition to researchers from Belgium, Prof. Johan Auwerx of the Federal Polytechnic School of Lausanne, Switzerland. The award was started to be given in 1997. Year 2005 awarded to Professor David Barker of the University of Southampton, UK, and in 2007 awarded to Prof. Jeffrey Friedman of Rockefeller University, New York, USA.

Prof. Johan Auwerx awarded for discoveries about the mechanisms of nutrient materials which "communicate" with the body's cells in a way similar to the hormones the body, for example 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 for future drug development. Not only drugs, it also gives attention to prevention through nutrition.

When notified, his research won the award and he got a 120,000 euro prize, he plans to continue her studies with the fund.

"The prize will take us on further stages, experiments in vivo (in living things) and I have high hopes for vitamin B3, known benefits to overcome obesity," he said.

Do not Ignore Dehydration

Water is so important for the body. However, often the lifeblood element was forgotten or not taken into account in the daily intake. Bambang (50), residents of Kampung Baru, North Jakarta, when asked how much water / pure who drank daily, fell silent, thinking. Indira Permanasari

Do not know for sure, though. Usually, I drink depends on the condition of the body only. When sick, drink more, "said Bambang.

Other residents, Yaniati (38), catapult matching answers. "I usually drink when I'm thirsty. Let baseball drag the throat, "he said. For Yaniati, more water as a complementary food. Both residents were admitted to not having difficulty in obtaining drinking water. They buy water refill USD 3.500/galon.

Lack of accounting for water consumption is reflected in the research, The Indonesian hydration Study (Thirst). Found, 46 percent of adolescents and adults experiencing mild dehydration or the body of water shortage. More to the eastern part of Indonesia, the condition is getting worse due to limited access to clean water. The study was conducted on urine samples in the laboratory than 1,200 in Jakarta, Lembang, Surabaya, Malang, Makassar, and Malino.

Chairman of the Indonesian Food Pergizi, Thirst and researcher, Prof. Hardinsyah, opinion, people often do not know the importance of water consumption. "Another problem, there is difficulty of access to water physically and economically. Natural conditions, and lack of infrastructure affect access to clean water, "he said in a symposium titled" hydration and Health "held Nutrition Indonesian Medical Doctor Association (PDGMI) the end of March.

Based on data from the Department of Public Works, through the piped drinking water services in large cities 45 percent, in the village of 10 percent, and nationally by 24 percent. Usually people get water from contaminated wells drilled by dense residential neighborhood or buying a water wagon / jerry cans are expensive.

In fact, water is essential for the body. Most of the human body consists of water. Water content in the body of a newborn 80 percent, on the body 70 percent of normal adults, and elderly people 50 percent. In fact, the moisture content of the fetus 100 percent. Organs of the body was filled with water. Water content in organs, like brain, kidney, heart, and lungs, respectively 70-80 percent range. Not surprisingly, water is essential for the body. All body systems depend on water. Without water, biological reactions in the body can not be accomplished. The body can not produce its own water adequately through metabolism, which is only about 20 percent, so it requires the input from the outside.

Chairman of the Indonesian Medical Association Physician Nutrition (PDGMI) Rachmi Untoro say, in general, beneficial water to regulate body temperature, lubricate joints, moisten mucous tissues (mouth, eyes and nose), ease the burden on the kidneys, and bring nutrients.

Maintain water balance

The human body is smart in keeping the water balance. Thirst, for example, is a natural mechanism to maintain the intake of water in the body. "When thirsty, your body actually has overdo the water shortage. Drink before feeling thirsty, "said Hardinsyah.

In order for the body's need for water (pure) provided for take 30 milliliters of water per kilogram of body weight. In general, water consumption per person of at least 1.5 to 2 liters per day (8-10 glasses per day). Pregnant women, nursing mothers, people exercising, and people in cold environments need more. Water consumption was "scattered" throughout the day ranging from drinking after getting out of bed until late at night.

Safe drinking water is a colorless, odorless, or taste. Also, water should not contain harmful substances, are not contaminated pesticides, fungi, metals, and other materials that are harmful to the body. In densely populated urban areas, water is sometimes polluted, causing various diseases, ranging from diarrhea to poisoning. If the measured acidity, water pH range 6-8. Other liquids, like coffee or tea, which became a favorite of society can not replace the role of pure water.

Maintain water balance in the body is important because the body works, the water released back in the form of urine is about 1 liter per day, through perspiration and airways about 1 liter (depending on air temperature), and some others thrown together with feces. Activity, the condition of the body during illness such as fever, air humidity also affect spending on water in the body. People in cold regions, for example, water needs a lot more because of the relatively large evaporation.

Lack of water in the body should not be taken lightly. 1 percent of body water shortages cause thirst and mood disorders (mood). Lack of stamina down 2-3 percent, up 4 percent lower to 25 percent of physical ability. In fact, it could collapse if water shortages reach 7 percent. Lack of fluid intake, especially water, increasing the risk of kidney stone disease, urinary tract infections, colon cancer, constipation, obesity, stroke, brain blood vessels, and other disorders. If the water content decreases in body organs, reduced organ function and more easily exposed to bacteria or viruses.

Conversely, too much drinking water is also bad. For example, electrolyte balance disorders, among others, concentration of sodium down to dangerous levels. In fact, the electrolyte used in cells to remove fluid and transmit nerve messages into and out of cells and eventually to the entire body. As a result, the body does not function properly. If not treated, can appear symptoms of nausea, dizziness, muscle weakness, until a fatal condition.

How practical and easy to find the body hydration level is by checking the color of his own urine. Pale-colored urine, does not smell like lemon water color indicates good hydration status. However, orange urine color (dark) and indicates the body is less smelly liquid.

"All the urine can be used instead of urine origin morning waking. The best is to use a mid-stream urine, the urine comes out in the middle when we urinate, "said Rachmi. However, sometimes the color of urine is affected certain medications or diet. People who take vitamin B-complex, for example, urine is more yellow.

To fix the water shortage problems are widespread in society, Hardinsyah sighted, balanced nutrition that promoted the government will need to add water as one element. So far, the calculation of the nutritional value is more likely to be associated with solids. Entering the water in the diet will have a major impact on public health improvement.

Know Isotonic Drinks

Water is an important component in life. Approximately 50-65% adult body consists of water. Not only that. Seventy-five percent of our brain is also composed of water. That is why, dehydration can result in decreased exercise performance. As an illustration, if the body fluid is reduced by 5%, our performance will decrease by 20-30%. If reduced by 10%, will result in acute fatigue. The most fatal if the body to lose fluid as much as 20%, because it can lead to death.

Usually, dehydration occurs when we are doing physical activity. At regular physical activity, the body loses 2.5 liters of water per day. About 60% is removed through sweat. In more severe physical activity like sports, water loss can reach 1-2 liters per hour. Largely due to the sweat pouring out. Sweating is one way the body to maintain body temperature remained normal.

Sports, especially with moderate to severe intensity, it can be at risk of dehydration. However, this fact can not we make an excuse to reduce the target practice. Anticipation alone Degnan sports drinks right choice. Do not forget to adjust well to the type of sport that we've field. So far people only know isotonic drinks to replace fluids, but actually there are two types of other drinks that have the same function, that is hypotonic and hypertonic. The difference is in the target users. For a start, let us find out about isotonic beverage itself.

Isotonic, which began to tune a lot of people, usually consumed by those who have a lot of activity. We know him as the restorer drinks or guardian's stamina. While athletes or doctors have called isotonic. Containing electrolytes and carbohydrates for 6-8%, osmolalitasnya same blood. That is why, isotonic drinks tend to be more rapidly absorbed by the body than other types.

Suitable for: sports enthusiasts aerobics, badminton, indoor tennis, indoor cycling classes (also called RPM), body pump, body combat, or jogging lovers. Especially when time exercise more than 60 minutes. Sports in the middle of the hot air can also suspected to cause moderate to severe dehydration.

Suggested use: Consumption of this drink 10-15 minutes before exercise, as many as 230 ml. Repeat every 20-30 minutes. Or, drink in moderation, every time you feel thirsty. Can be drunk again, if after the exercise is still not lost his thirst. Do not forget to pay attention to drinking rules listed on the packaging. Excess in small amounts, can be discarded by the body through sweat or urine. However, if the excess in quantity, can cause tooth decay and heart problems.

Please note: Patients with kidney failure, diabetes, heart disease, and patients with gastric disorders should consult a physician before consuming this beverage. This is due to each disease has a different response to what is consumed.

Isotonic drink recipe: 200 ml of orange or lemon juice, mixed with 1 liter of water. Add 1 gram (pinch) of salt. Shake, and chill.

Do not ignore the sense of thirst

Thirst it could be a sign you are already dehydrated and is a signal of body fluid deficit. Keep in mind your body feel thirsty more than that feels on the tongue. Therefore, no need to wait until a new thirst we drink.

It seemed no one denies the role of water for the body. All parts of the human body always needs water in all its activities, including during sleep. In adult humans, about 60-70 percent of his body consists of water, while in infants and children comprised 80 percent of his body from the water. However, not many people who pay attention to how many liters of fresh drinking water without any mixture that is consumed within 24 hours.

According Prof.Dr.Ir.Hardinsyah, Nutritionist and Food from the Bogor Institute of Agriculture, the amount of water your body needs varies depending on the food consumed, the temperature and humidity lingungan, activity level, and other factors. "The amount consumed must be balanced with the amount of water removed the body," he said.

Water body needs approximately 2 to 2.5 liter (8-10 cups) per day. The amount of this requirement is included intake from drinking water and foods. Meanwhile, the amount of water removed the body (through urine, sweat, feces, and breath) about one liter per day, depending on the temperature of the surrounding air. Body fluids also will be more out when we do a harder activity, like sports.

When the body loses more water than the intake, dehydration will occur. Signs of dehydration are thirst, little, dark urine, the amount of sweat a little, dry mouth, body limp, until the skin is lost kekenyalannya.

On a more serious level, the signs of dehydration that appears there will be more. That is a sunken eyes, pale skin, fingertips into the cold because the blood flow to the capillary is reduced, and rapid pulse rate jumped from once to be slow. Psychologically, patients also become apathetic and consciousness slowly declining.

"The lack of two-percent body water can trigger early symptoms of dehydration. Losing 4-6 percent cause headaches, dizziness and weakness. If up to 12 percent loss, impaired muscle function and movement, while shortage of water as much as 15-25 percent can be fatal, until death, "said Hardinsyah.

Concrete examples of the danger of water shortage can be seen on many of pilgrims who died faint or lose consciousness so that died even though previously they had no significant disease. In general they are not ready with the conditions of the holy land of hot and dry which allows evaporation of the water body.

What happens when the body of water shortage are the cells ready to use energy shortage. Expert water for health, Dr.F.Batmanghelidj, say, the body consists of trillions of cells that basic ingredients of water, the lack of basic building blocks (water) from these cells is identical to the turmoil of the body organs function.

Adolescents are more vulnerable

If seen from a comparison of the activity, remajalah most susceptible to dehydration. The reason is, teenagers are generally more engaged in various activities, through physical activity also increased dramatically. These activities and also draining of body fluids.

This is evident through the research of The Indonesian Regional Study hydration (Thirst) in 2009 which led Hardinsyah cooperation with three universities in Indonesia, namely IPB, Airlangga University Surabaya, and Hasanuddin University in Makassar. The study was conducted in the highlands and low in several cities in Indonesia, namely Jakarta, Surabaya, Makassar, Lembang, Malang, and Malino.

The results showed, 46 percent from 1200 adolescents and adults who studied mild dehydration. The number of adolescents who experienced mild dehydration was higher (49.5 percent) than adults (42.5 percent). "In addition to many activities, generally lazy teenagers drinking at school because they do not have clean toilets," he said.

Sadly, the majority of respondents (more than 50 per cent) claimed not to know in order to water for the body and do not understand the symptoms and effects of dehydration. They only know the feeling of thirst is not drinking. To hold pee problem, the longer the urine was arrested, then the amount of impurities contained in it will be more and more. Over time this can lead to various diseases, such as urinary tract infection or urinary tract stones.

Therefore, always make time to drink enough water to avoid the dangers of dehydration, even long before the body sends warning signals of thirst. In addition, note also that the body needs is pure water because it is able to bypass restrictions and not filled by other substances which give effect to the body, such as sugar, caffeine, coloring, or sweeteners.

Dehydration Affect Mood

When feeling tired come, 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 hydration experts 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, Dr.Saptawati Bardosono, some time ago, reveals, the impact of dehydration on cognitive abilities and mood are more vulnerable for women than men.

When the body fluid is reduced 1.3 percent, cognitive and mood disturbances have occurred in women. In this case, women become more tired, irritable, confusion, drowsiness, loss of concentration, dizziness, and difficulty in completing tasks.

For men, the disorder occurs when your body's water shortage 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 dehydration, "said a specialist in nutrition clinic at the same time lecturer Department of Nutritional Sciences Faculty of medicine, Luciana B Sutanto.

Percentage dehydration rate equal to the percentage of weight loss. Dehydration of 1 percent comparable to small run on a treadmill for 40 minutes. The dehydration of 2 percent is comparable with 2 x 40 minute small run on a treadmill, and so on.

Reduced levels of concentration and mood disturbance also appears in those who fasted for 23 hours drinking. Lack of body fluids also cause anxiety and decrease the spirit of the move.

Signs of dehydration

Dr.Saptawati said, the easiest to recognize signs of mild to moderate dehydration are dry mouth and sticky, dry eyes, muscle weakness, headache, and dizziness or glare when viewing ray.

It also can be seen from the number and color of urine is removed. The less urine is removed, the higher the potential for dehydration. The more intense yellow color of urine is released, without the consumption of drugs or certain foods, the more severe dehydration.

Symptoms of severe dehydration is indicated by severe thirst, very sleepy and confused, the body does not sweat, your skin feels dry and less elastic. Other signs are sunken eyes, body chills, low blood pressure, rapid pulse, until loss of consciousness.

The greater the degree of dehydration, the more serious implications, even deadly.

"Worse, a third person was experiencing misinterpret thirst as hunger," said Dr.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 bodies of water. Functions of water in the body is as a regulator of body temperature, moisturizes the mouth, eyes and nose, lubricating joints, and protects organs and tissues.

The presence of water helped ease the workload of the kidneys and liver by dissolving the remnants of metabolism, prevent constipation or difficult bowel movements, helps to dissolve minerals and nutrients can be utilized for the body and bring nutrients and oxygen to the cells.

Lack of fluid intake has implications for the 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 the discharge from the body can occur with the unconscious, such as through urine and feces, or unconsciously through breathing and perspiration. The average amount of water released by human adult 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 coming out of the body is influenced by age, gender, body surface area, temperature and humidity environment, physical activity or exercise, and illnesses suffered by a person.

The highest water requirement contained 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 to reach 2100 ml per day or equivalent of 8-10 glasses of starfruit.

Their greater weight, the water needs higher than 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 numbers are very small, 11-14 percent of total water demand. This deficiency must be supplied from beverages and foods.

Drinks Berfortifikasi Not Necessarily Helpful

With a better claim than ordinary water, are now various types of bottled drinking water invaded the market. There are water fortified with vitamins, isotonic drinks, energy drinks, to drink beverages oxygenated or hexagonal.

People who consume these drinks also claim to feel more fit, not easily tired and more concentrated.

Responding to these trends berfortifikasi drinks, dr.Parlindungan Siregar, Sp.PD-KGH, Division of Renal Hypertension FKUI / RSCM assess the actual water that we consume daily is enough to replace the fluid that comes out with dried and urine.

"The benefits of drinking water is added it actually has not been proven scientifically. It may not sound even harmful if consumed in vain," said dr.Parlin.

Oxygenated water for example, according to oxygen can not be absorbed in the intestine. "Humans get oxygen through the lungs, not through gills like fish, so that oxygenated drinks will not affect oxygen levels in human blood," he said.

Basically, all drinking water contains dissolved oxygen, but the size depends on water temperature, total solids and water resources. Water that comes from the cold mountains contain more oxygen, so it felt more fresh when drunk.

A study of one brand of oxygenated drinking water also showed, after it is opened for 3 days, the original oxygen content of 120 ppm down to 80 ppm. That means the water oxygenated or hexagonal water was finally turned into a regular drinking water.

"The stability of oxygen levels in water temperature is very rendan and holds an important factor. The higher the temperature, it is probable that the oxygen in water decreases," said dr.Samuel Oetoro Sp.GK, as quoted tabloid edition of the Healthy Lifestyles 603 in 2011.

Meanwhile, isotonic drinks really should not be taken arbitrarily because basically isotonic saline. If excessive levels of salt in the body will cause high blood pressure or hypertension.

Beverages in containers are also mostly high in calories so it can cause obesity. Because it is more advisable to consume water when we're thirsty.

"So thirsty should immediately drink because thirst is a signal from the body if we have started to mild dehydration. If ignored it can interfere with cognitive abilities so that we can lose concentration or sleepiness,"

Drinking Water, Do Less but Not Excess

Water is the main component in the human body. None of the chemical reactions in the body may take place without the presence of water. That's why the lack of water can make the metabolism in the body disturbed.

To maintain health, nutrition experts advise us to drink 8 glasses a day or about two liters. Many of the small number of drinking water should we consume depends on the type of activity and environmental temperature.

If you are a lot of outdoor activities, you certainly need more water than people who work in air-conditioned room. Workers in hot environments require about 6 liters of water per day.

According dr.Parlindungan Siregar, Sp.PD-KGH, water intake for the body there are rules, there can be less also should not be too much, especially for those suffering from kidney failure disease.

"The disease can affect kidney disorders drinking water intake. Kidney Patients should not drink much water, the maximum number is the volume of urine plus 500 ml, or about a liter every day," said a doctor from the Division of Renal Hypertension Department of Medicine Faculty of medicine / RSCM Jakarta.

Patients with chronic kidney disease stage 2 and 3 are encouraged to carefully consume large amounts of water because this stage tend to easily fit in a state of excess fluid. Characteristics of excess fluid in the body is swollen.

Added by dr.Parlin, excessive water intake is also not recommended in the elderly. This situation can lead to hyponatremia which when severe can lose consciousness, seizures, even death.

"Optimal water intake in the elderly is as much as a liter per day. But keep in mind also the runners thirst sensitivity is reduced, so that they can not drink all day without feeling hungry," he explained.

Meanwhile in healthy people, until now there is no data about the upper limit water demand in healthy people. Side effects that may arise from drinking too much water is in the number of trips to the toilet or nausea occur.

So, good drinking water is 2 liters in 24 hours. At this amount, not overwhelm the body's organs to process fluids and we still feel fresh and to avoid dehydration.