{"id":670,"date":"2019-11-17T10:43:14","date_gmt":"2019-11-17T03:43:14","guid":{"rendered":"https:\/\/www.indowhiz.com\/articles\/?p=670"},"modified":"2024-01-06T00:32:20","modified_gmt":"2024-01-05T17:32:20","slug":"cara-menjaga-tubuh-dengan-cukup-minum-air","status":"publish","type":"post","link":"https:\/\/www.indowhiz.com\/articles\/id\/cara-menjaga-tubuh-dengan-cukup-minum-air\/","title":{"rendered":"Menjaga Tubuh Dengan “Cukup” Minum Air"},"content":{"rendered":"\n

Kita perlu menjaga tingkat cairan dalam tubuh dengan cukup minum air setiap hari. Tidak bisa dipungkiri, kita sering mendengar iklan tentang minum air putih 8 gelas (atau 2 liter) sehari untuk mencegah dehidrasi<\/em>. Apakah itu benar secara ilmiah? Lalu, apakah harus meminum 8 gelas air sekaligus?<\/em><\/p>\n\n\n\n

Bahkan kami tidak menemukan satu studi pun yang merekomendasikan minum tepat 8 gelas air sehari.<\/p>\n\n\n\n\n\n\n\n

Minum air putih 2 liter sehari?<\/h2>\n\n\n\n

Mungkin beberapa dari kita mengenal slogan ini dari beberapa iklan di televisi, radio, website, ataupun media lain. Secara khusus, jumlah total 8 gelas air yang dimaksud adalah 1.893 ml (64 ons) atau sekitar 2 liter air \u200b[1]\u200b<\/span>. <\/p>\n\n\n\n

Anjuran untuk minum air putih 8 gelas sehari pertama kali muncul pada tahun 1945 \u200b[1]\u200b<\/span>. Badan Pangan dan Gizi Amerika Serikat merekomendasikan bahwa, umumnya, kebutuhan air untuk orang dewasa adalah 2,5 liter per hari. Faktanya, sebagian besar kebutuhan tersebut telah tersaji dalam “makanan siap saji”.<\/p>\n\n\n\n

Namun, orang mengabaikan klausa “tersaji dalam makanan siap saji”. Alhasil, mereka salah menafsirkan anjuran untuk minum 8 gelas air setiap hari. Padalah, bisa saja kita memenuhi kebutuhan cairan harian kita selain dengan air putih. Meskipun air putih adalah sumber minum terbaik, kebutuhan cairan harian juga dapat kita penuhi<\/a> dengan buah-buahan, sayuran, teh, atau bahkan kopi.<\/p>\n\n\n\n

Kebutuhan asupan cairan harian<\/h2>\n\n\n\n

Tubuh kita membutuhkan air untuk metabolisme, menjaga suhu tubuh, dan membantu proses sirkulasi \u200b[2]\u200b<\/span>. Selain itu, air juga membantu menghilangkan racun dari tubuh kita setiap hari. Umumnya terjadi melalui sistem ekskresi, seperti keringat dan urine. Oleh karena itu, kita perlu menjaga asupan cairan sebisa mungkin dan menghindari dehidrasi.<\/p>\n\n\n\n

Tidak ada informasi yang konsisten mengenai jumlah asupan cairan harian. Tenaga kesehatan dapat membedakan jumlah asupan cairan harian menurut jenis kelamin, usia, dan berat badan. <\/p>\n\n\n\n

Namun, asupan cairan harian tidak dapat kita tentukan secara umum, karena setiap orang akan memiliki karakteristik tubuh dan aktivitas yang berbeda \u200b[2]\u200b<\/span>. Dalam hal ini, ada cara mudah untuk mendeteksi apakah tubuh kita terhidrasi dengan baik. Salah satu caranya adalah dengan memeriksa warna urine.<\/p>\n\n\n\n

Cara menguji tingkat hidrasi<\/h2>\n\n\n\n

Kita perlu memeriksa asupan air dalam tubuh setiap saat untuk menghindari dehidrasi. Namun, kita mungkin perlu melakukan pengujian<\/a> terhadap tubuh kita sendiri.<\/p>\n\n\n\n

Pertama, tubuh manusia memberi \u201cpemberitahuan\u201d bahwa tubuh kekurangan cairan melalui rasa haus. Namun, ini adalah metode yang bagus hanya ketika kita tidak sedang berolahraga.<\/p>\n\n\n\n

Sebaliknya, saat berolahraga, kita mungkin tidak tahu berapa banyak cairan yang hilang. Untungnya, kita masih dapat menentukannya dari rata-rata penurunan berat badan pada setiap jam latihan. Menurut sebuah studi, kita harus minum air secara bertahap, sebanyak 800 ml hingga 1 liter air untuk setiap 1 kg penurunan berat badan \u200b[3]\u200b<\/span>.<\/p>\n\n\n\n

\"Garis
Gambar 1. Garis warna urine berdasar tingkat hidrasi. Apakah kita cukup minum air?<\/figcaption><\/figure>\n\n\n\n

Kedua, saat kita buang air kecil, kita bisa memeriksa warna urine kita sendiri untuk mengukur tingkat hidrasi. Berikut penjelasan<\/a> garis warna urine (Gambar 1):<\/p>\n\n\n\n

    \n
  1. Warna bening, artinya kadar air dalam tubuh berlebih.
    Tubuh memang memerlukan asupan air, tetapi juga tidak boleh berlebihan. Tahan untuk tidak minum untuk sementara waktu.<\/li>\n\n\n\n
  2. Warna sedikit kekuningan, menandakan kadar air atau tingkat hidrasi dalam tubuh sudah optimal.
    Pertahankan warna urine seperti warna nomor 2 ini.<\/li>\n\n\n\n
  3. Jika sudah mulai warna kuning, menandakan tingkat hidrasi tubuh berada di bawah batas optimal.
    Kita boleh segera minum air ataupun menunggu saat haus tiba.<\/li>\n\n\n\n
  4. Warna oranye menandakan bahwa tubuh mulai mengalami dehidrasi.
    Segera minum segelas air untuk mengembalikan jumlah asupan air dalam tubuh.<\/li>\n\n\n\n
  5. Warna oranye gelap merupakan tanda bahwa tubuh sangat kekurangan asupan cairan.
    Ini bahkan bisa menjadi tanda peringatan bahwa tubuh mengalami dehidrasi berat. Segera minum air putih atau minuman elektrolit!<\/li>\n<\/ol>\n\n\n\n

    Saat tingkat hidrasi tubuh berada di bawah batas optimal (warna urine mirip nomor 3), gejala paling umum adalah rasa haus. Saat tubuh mulai mengalami dehidrasi (warna nomor 4), kita mungkin merasa haus, mulut kering, jarang buang air kecil, kulit kering atau dingin, dan pusing. Terlebih lagi, saat tubuh Anda mengalami dehidrasi berat (warna nomor 5 atau lebih gelap), sejumlah gejala akan muncul<\/a>, seperti pusing, detak jantung cepat, napas cepat, lesu, mengantuk, atau bahkan pingsan.<\/p>\n\n\n\n

    Bahaya minum air berlebih<\/h2>\n\n\n\n

    Di dunia ini, segala sesuatu yang berlebihan itu tidak baik. Menjaga asupan air dalam tubuh tidak berarti minum air dalam jumlah berlebihan. Keracunan air (water intoxication<\/em>) terjadi ketika asupan air tubuh melebihi ambang batas. Minum terlalu banyak air dalam waktu singkat dapat menyebabkan kasus ringan hingga kematian.<\/p>\n\n\n\n

    Salah satu kasus keracunan air melibatkan pelari maraton wanita yang dilarikan ke ruang gawat darurat \u200b[4]\u200b<\/span>. Ternyata, dia mengonsumsi air secara berlebihan selama perlombaan, yang membuatnya muntah dan kebingungan. Dia bahkan tidak bisa mengingat detail kejadian perlombaan yang ia ikuti. Beruntung, setelah dirawat oleh tenaga medis, dia sembuh keesokan harinya.<\/p>\n\n\n\n

    Kasus lain yaitu ketika seorang wanita berusia 60-an meninggal, karena pada malam sebelumnya dia minum sekitar 30 sampai 40 gelas air. Selanjutnya, dia mengalami beberapa gejala. Dia akhirnya merasa tertekan, minum terus menerus, lalu tertidur hingga meninggal \u200b[5], [6]\u200b<\/span>.<\/p>\n\n\n\n

    Jangan minum air terlalu banyak<\/h2>\n\n\n\n

    Keracunan air (water intoxication<\/em>) dapat terjadi ketika seseorang minum 3\u20134 liter air dalam waktu singkat. Dalam dunia medis, ini karena ginjal menerima lebih banyak air daripada yang bisa mereka keluarkan. <\/p>\n\n\n\n

    Umumnya pada orang dewasa yang sehat, jumlah air yang dikeluarkan dari tubuh sekitar 20 liter per hari \u200b[7]\u200b<\/span>. Dan juga, tidak lebih dari 800 ml hingga 1 liter per jam. Artinya, angka ini bisa kita gunakan sebagai batasan konsumsi air setiap saat.<\/p>\n\n\n\n

    Simpulan<\/h2>\n\n\n\n

    Sudah selayaknya untuk kita menjaga kadar cairan dalam tubuh yang optimal agar tetap sehat. Kita bisa minum saat haus dan berhenti saat haus hilang, atau dengan memeriksa warna urine saat kita buang air kecil.<\/p>\n\n\n\n

    Minum 8 gelas atau 2 liter air putih sehari mungkin tidak relevan bagi kita. Namun, perhatikan bahwa apapun yang kita minum tidak boleh melebihi batas asupan air harian setiap jamnya. <\/p>\n\n\n\n

    Semoga dengan membaca artikel ini kita dapat dengan mudah memahami asupan cairan tubuh kita.<\/p>\n\n\n\n

    Referensi<\/h2>\n\n\n\n
    1. \n
      [1]<\/div>
      H. Valtin, \u201c\u2018Drink at least eight glasses of water a day.\u2019 Really?  Is there scientific evidence for \u20188 \u00d7 8\u2019?,\u201d American Journal of Physiology-Regulatory, Integrative and Comparative Physiology<\/i>, pp. R993\u2013R1004, Nov. 2002, doi: 10.1152\/ajpregu.00365.2002<\/a>.<\/div>\n <\/div>\n<\/li>
    2. \n
      [2]<\/div>
      L. Armstrong and E. Johnson, \u201cWater Intake, Water Balance, and the Elusive Daily Water Requirement,\u201d Nutrients<\/i>, p. 1928, Dec. 2018, doi: 10.3390\/nu10121928<\/a>.<\/div>\n <\/div>\n<\/li>
    3. \n
      [3]<\/div>
      R. W. Kenefick, \u201cDrinking Strategies: Planned Drinking Versus Drinking to Thirst,\u201d Sports Med<\/i>, pp. 31\u201337, Jan. 2018, doi: 10.1007\/s40279-017-0844-6<\/a>.<\/div>\n <\/div>\n<\/li>
    4. \n
      [4]<\/div>
      S. B. Draper, K. J. Mori, S. Lloyd-Owen, and T. Noakes, \u201cOverdrinking-induced hyponatraemia in the 2007 London Marathon,\u201d Case Reports<\/i>, pp. bcr0920081002\u2013bcr0920081002, Mar. 2009, doi: 10.1136\/bcr.09.2008.1002<\/a>.<\/div>\n <\/div>\n<\/li>
    5. \n
      [5]<\/div>
      D. J. Farrell, \u201cFatal water intoxication,\u201d Journal of Clinical Pathology<\/i>, pp. 803-a-804, Oct. 2003, doi: 10.1136\/jcp.56.10.803-a<\/a>.<\/div>\n <\/div>\n<\/li>
    6. \n
      [6]<\/div>
      L. C. Lee and M. Noronha, \u201cWhen plenty is too much: water intoxication in a patient with a simple urinary tract infection,\u201d BMJ Case Reports<\/i>, p. bcr2016216882, Nov. 2016, doi: 10.1136\/bcr-2016-216882<\/a>.<\/div>\n <\/div>\n<\/li>
    7. \n
      [7]<\/div>
      M. A. Joo and E. Y. Kim, \u201cHyponatremia caused by excessive intake of water as a form of child abuse,\u201d Ann Pediatr Endocrinol Metab<\/i>, p. 95, 2013, doi: 10.6065\/apem.2013.18.2.95<\/a>.<\/div>\n <\/div>\n<\/li><\/ol><\/section>\n","protected":false},"excerpt":{"rendered":"

      Kita perlu menjaga tingkat cairan dalam tubuh dengan cukup minum air setiap hari. Tidak bisa dipungkiri, kita sering mendengar iklan tentang minum air putih 8 gelas (atau 2 liter) sehari untuk mencegah dehidrasi. Apakah itu benar secara ilmiah? Lalu, apakah harus meminum 8 gelas air sekaligus? Bahkan kami tidak menemukan satu studi pun yang merekomendasikan […]<\/p>\n","protected":false},"author":1,"featured_media":122,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"no","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[41],"tags":[267,269,271,273,275,277],"class_list":["post-670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-id","tag-air-minum-id","tag-dehidrasi-id","tag-hidrasi-id","tag-kebutuhan-air-harian-id","tag-manfaat-air-id","tag-urin-id"],"yoast_head":"\nMenjaga Tubuh Dengan "Cukup" Minum Air – Indowhiz<\/title>\n<meta name=\"description\" content=\"Apakah kita sudah cukup minum air? 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