We’ve talked about mental health before, and today we’re going to deal with fluids. Proper hydration is very important for biological functions, as our body is made up of 55-75% water, and it also affects cognition, concentration and Condition. The general recommendation for women is about 2 liters and for men about 2.5 liters. However, this does not mean that you have to drink so much water during the day, food that contains a large percentage of water (such as fruit) also counts.
Are you hydrated high enough?
Speaking of hospital examinations, there are several ways to determine the level of hydration, while hydration at home can be quickly assessed based on the appearance of urine. Pale urine indicates good hydration and dark urine indicates dehydration.
why is hydration important?
Research has shown that hydration significantly affects physical performance, and even mild dehydration can reduce endurance, motivation and condition. The same goes for cognitive performance and alertness. If you are often tired, try drinking more fluids, you may just be dehydrated.
Hydration also affects thermoregulation, ie the body’s ability to maintain temperature.
Sweating has a cooling effect on the body and if the fluid lost through sweating is not compensated, heat stress can occur. People who live in warm areas and/or do heavy physical work that makes them sweat more are most at risk.
Caffeine is an herbal psychoactive substance that is used more than any other in the world. It is recommended that you do not consume more than 400 mg of caffeine during the day, and the average person consumes about 180 mg per day. However, if you thought caffeine is only found in coffee, you are wrong. Energy drinks, some teas (black, green), Coca-Cola, chocolate, etc. They also contain caffeine.
Caffein values in some drinks:
Tea 75 mg, Instant coffee 100 mg, Filter coffee 140 mg, Cappuccino 150 mg, Coca Cola 40 mg, Energy drinks about 60 mg, 50 g milk chocolate 25 mg, 50 g dark chocolate 50 mg
Although there is a theory that consuming caffeinated beverages leads to dehydration, research says otherwise. It is true that caffeine leads to increased renal excretion, but does not lead to dehydration because it is actually compensated by the fluid consumed. In any case, the intake of coffee, tea, and similar beverages is also counted in the total fluid intake.
A moderate intake of caffeine is beneficial for wakefulness/concentration, improving cognitive function and condition. However, the emphasis is on moderate, excessive intake can be too stimulating and counterproductive. Of course, even the recommended daily intake is no guarantee of an effect, someone is more sensitive to caffeine, so it’s best to listen to your body and see what suits us.
Anxiety and caffeine
Caffeine should be given special attention by people who have an anxiety disorder, as various studies have shown that caffeine can have a negative effect on them, as well as people who have sleep disorders. If you have certain amounts, it is recommended that you drink the last cup 6 to 12 hours before bedtime.
conclusion: moderate intake of caffeine (up to 400 mg per day for persons without anxiety and sleep disorders) does not have a negative effect on health and well-being.
on the exact country, improves awakening, knowledge, and memory, and large quantities can increase anxiety and irritation.
Although the effect of alcohol is mainly associated with improved condition, this effect is quite short-lived. In fact, it has a pretty calming effect on the nervous system. I don’t need to say how much alcohol is present in our country, especially among the younger population. Of particular concern is the level of alcoholism, which is certainly a problem that needs to be tackled systematically.
Alcohol use is strongly associated with severe mental disorders.
Excessive alcohol consumption is associated with vitamin B6 deficiency, this way.
Vitamin B6 is needed for tryptophan to enter the brain and enable serotonin synthesis. Therefore, vitamin B6 deficiency indicates a slower synthesis of serotonin, which is the hormone of happiness, and the condition is much worse.
Alcohol is also closely linked to depression and anxiety, but it is not clear whether alcohol leads to these problems or whether anxiety and depression increase a person’s chances of turning to alcohol. Anxiety can lead to increased alcohol use, and then increased alcohol use significantly increases anxiety. Although currently small amounts of alcohol can reduce anxiety due to a sedative effect, it is a short-term effect.
CONCLUSION: Excessive alcohol consumption can cause vitamin B deficiency, making the synthesis of happiness hormones slower. If you consume small amounts of alcohol, it can alleviate feelings of anxiety and depression in the short term, and in the long run, it will lead you to an even bigger problem.
A moderate amount of alcohol doesn’t have to be bad, but it also depends on other life factors whether it will end up moderate.Your well-being, physical, and mental health thus largely depends on several factors over which you have a direct influence. Eliminate all the negative elements from your everyday life and your health will be grateful