Water

✅ Health Benefits

• Transporting nutrients and oxygen
• Regulating body temperature (sweating)
• Removing toxins through kidneys
• Lubricating joints and cushioning organs
• Maintaining skin elasticity
• Improving cognitive function
• Preventing kidney stones

⚠️ Deficiency Signs

• Dehydration: headache, fatigue
• Reduced physical and mental performance
• Dark urine, dry mouth
• Constipation, digestive issues
• Kidney stones
• Heat stroke (during exercise)

🛑 Excess

• Hyponatremia (dangerously low blood sodium)
• Swelling, nausea
• Kidney strain (>5–6 L/day)

🏆 Top Sources in НейроДиет Database

💡 Interesting Facts

• Losing 2% of water reduces performance by 20%
• ~20% of water comes from food (vegetables, fruits, soups)
• Coffee and tea count too — the caffeine dehydration myth is debunked
• Exercise increases needs by 500–1000 ml/hour
• Best indicator is urine color (light yellow = normal)
• Watermelon is 92% water, cucumber is 96%

Other Nutrients