We talked about the fact that each person is obliged to drink 2-2.5 liters of water a day. Our readers argued in the comments that this is too much. We've put together a few important facts about water that should convince you - it's not much. It's necessary!

How much to drink in grams

According to a study by American scientists, liquid calories are more important than solid ones. That is, what we drink sometimes fills us much more than what we eat. It is sugary drinks that are to blame for the "obesity epidemic" that has swept developed countries. That is why all nutritionists in unison recommend drinking plain, clean, non-carbonated water. But how much?

The World Health Organization has calculated that the required amount of water for a person is 30 ml per kilogram of body weight. That is, a 70-kilogram person needs 2 liters 100 ml of water per day.

And here is why, the facts will explain.

1. Promotes weight loss.

There is serious scientific data that will tell us when it is better to drink so that the weight goes away faster.

American scientists from the University of Virginia conducted a mass study, forcing one group of experimental subjects to drink a glass of water half an hour before meals, while the other group did not suffer at all - they drank as usual, as they always used to do. But both groups drank exactly as much water as was calculated. And according to the results of the experiment, the group that drank water before eating lost on average (for all) three kilograms more than the second. Which is generally understandable - water tends to fill the stomach, due to which food is placed in it in a smaller volume. But not only why we lose weight thanks to water.

Due to the fact that we drink properly, all metabolic processes are accelerated, including fat burning. It is estimated that if you drink as much water as your body needs, your metabolism speeds up by about three percent, that is, by the same percentage you begin to lose weight faster. Like a little? But this is what happens every day. If the body suffers from dehydration, it begins to store water in all possible angles. And first of all, our adipose tissue becomes these “corners”. That is - if you drink little, you start to get fat.

Try to start with a little experiment - when you feel hungry, drink a glass of water. Perhaps in this way the body signals that it lacks water, not food.

By the way, nutritionists emphasize: the most important glass of water is the morning one. On an empty stomach, if not half an hour, then at least 15 minutes before a meal, you need to drink a glass of water in leisurely sips. If the acidity of the stomach is normal, squeeze half a lemon into a glass. This will help awaken metabolic processes, and indeed the whole body.

You need to start drinking water correctly gradually, from 1-1.5 liters per day (but WATER!) And gradually bring it up to the recommended rate, says Lyudmila Denisenko. - Without fanaticism, because a sharp increase in water consumption can lead to an exacerbation of chronic diseases. The main thing is to drink water, ordinary drinking water (you can even from the tap, if you are sure of its well-being). Other drinks - tea, coffee, Coca-Cola, herbal teas - have a diuretic effect. That is, they only increase the lack of water in the body. Coffee-compotes-milk-lemonade-juices are liquid food, not water. That is, they do not have the properties of ordinary drinking water!

What other properties does water have?

2. Regulates pressure

It is a well-known fact that on average we are 75 percent water, but our blood is 92 percent. Therefore, when there is not enough water, the blood thickens and blood pressure rises. That is why hypertensive patients need to maintain a normal drinking regimen.

3. Controls allergies

When there is a shortage of water in the body, the production of histamine increases, which begins to correctly distribute the remaining water in the body in a way that it considers to be more reasonable and better. And an excess of histamine activates allergies. Therefore, it is very important for allergy sufferers to drink water as much as the body requires.

4. Relieves Joint Pain

And, of course, water is essential for our joints. Numerous arthrosis, osteochondrosis also occur due to the constant lack of water. After all, cartilage tissue wears out faster if it does not receive enough nutrients, there is no normal blood supply.

It is important not only to constantly keep your muscles in good shape, because it is thanks to them that nutrients enter the cartilage tissue, - explains Sergey Bubnovsky, Doctor of Medical Sciences, kinesitherapist. - But also maintain a drinking balance, that is, try to drink at least two liters of water a day. Especially in training - taking a sip of clean water every 15 minutes of exercise.

By the way, when there is not enough water, the production of all enzymes is inhibited, energy activity decreases. We get tired more, we think worse. And I don't even want to go to training.

5. Makes hair shine.

It is not for nothing that cosmetologists from the very beginning ask those who come to see them about their drinking regimen. After all, the lack of water affects the skin of the face, which becomes drier, early wrinkles appear. And on hair that shines worse, they become brittle. Water is even more important than vitamins, so cosmetologists also first of all recommend establishing a drinking regime - at least two liters per day.

What is important to understand is that when we do not have enough water, the body begins to take it from cells and tissues in order to maintain vital functions. But even the most important organs can also be affected. For example, the brain - from hypoxia, since the blood thickens, it transports oxygen worse. Heart - for the same reason.

In general, a lot of reasons to think and try to start drinking water correctly.

BY THE WAY

Do I need to force myself?

But what if I don’t want to drink, why should I forcibly pour water into myself? many will ask.

No, you don’t need to do anything by force, you need to gradually accustom yourself to drinking water, but it’s worth remembering that the feeling of thirst in people with constant “underdrinking” becomes dull, their understanding of the body’s need for water is disturbed, - comments nutritionist Lyudmila Denisenko. - People are not aware of this, and with age, their body is subjected to constant chronic dehydration. Dry mouth is the last sign of dehydration. The body can suffer from water deficiency even when you do not have such a feeling. And therefore, it is worth re-accustoming yourself to water.

If you can’t get used to drinking enough water, try taking it like a medicine, advises nutritionist Margarita Trofimova. - After all, you drink medicine by the hour, realizing that this is important. So start perceiving water as a medicine, especially since it is so.

Data-lazy-type="image" data-src="https://prozdorovechko.ru/wp-content/uploads/2016/03/8-glasses.jpg" alt="How much water to drink in day" width="300" height="343" srcset="" data-srcset="https://i2.wp..jpg?w=327&ssl=1 327w, https://i2.wp..jpg?resize=262%2C300&ssl=1 262w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1">!} In today's article, we will talk about what kind of water is most useful and how much water you need to drink per day, as well as what is better to drink - water or compote, why it is better to eat rather than drink water, and why thirst arises.

I hope that my question, how many glasses of water you need to drink a day, many answered “correctly” - 2 to 4 liters of pure water, excluding other fluids entering the body. I guess?

And now get ready - I will destroy another myth of a healthy lifestyle about the huge benefits of taking a lot of water inside: it will help you lose weight, remove excess salt, give you a feeling of fullness, and normalize all metabolic processes (yeah - right away!) ...

I can already hear the indignant cries of water drinkers! And yet, yes - righteous anger has been sitting in our genes since 1917, if someone else's opinion does not coincide with what is written in many authoritative sources and it is absorbed with mother's milk while watching TV ...

And some doctors told you about it. By the way, me too.

How much water you need to drink per day without harm to the body. Who shaped this need

Why did the question arise about how much water to drink per day? As soon as someone needs to increase sales of any product or service, we are gradually instilled with the idea of ​​its great benefits for the body and there is a need for it.

Tell me, has anyone seen a wild animal that makes a supply of water? The camel does not count - it is stored in his fat hump. By the way, we also have water in adipose tissue. Imagine a lion with a bucket of water in reserve or an ordinary dog! They seek water when they are thirsty! But the man turned everything upside down ... For the world is ruled by money!

Marketing creates new needs

Over the past century, many newfangled statements have appeared in our lives, such as:

• sunflower oil is much healthier than butter
• you need to sleep little, sleep is a stolen time of life
• drinking beer is cool and healthy, it relaxes and contains B vitamins
• if you want to be healthy - drink plenty of water (a glass every hour or 3-4 liters per day)

I can assure you that all of the above are our delusions, inspired by well-designed marketing programs. That is, new needs were formed for us from the outside and we believed in them. Why? Because need to sell sunflower oil, beer, water and many other goods and services.

And now we buy water and pour liters of it into our body, and we firmly believe that this is good for the body! A small nuance - we consider boiled water to be dead and harmful. If you drink, you will immediately turn into a goat, right? Useful water is only the one that is sold in stores, the rest is polluted and with harmful impurities (because it will not bring income to those who produce water!).

I did the same thing three years ago! She was constantly worn with a bottle of milk and water and regularly applied to it. I remember how all my routes were calculated for the presence of a toilet along the course of movement, as the body intensively removed excess fluid, and with it useful minerals and vitamins. But I was sure that I was actively helping my body in removing toxins and toxins - look how the kidneys work furiously!

Do you do the same? And are you sure that this is right and brings health? Then let's figure it out ... I will unwind our misconceptions about how much water you need to drink a day, and you - in the comments - will argue with me, agreed?

Why is water valuable to the body? The structure of the water molecule

The result is a bipolar water molecule, although the molecule itself is electrically neutral, but the positive and negative charges of the molecule take place and they are spatially separated.

It is precisely because of its unique dipole structure that water can create an electrostatic attraction (called a hydrogen bond):

How did the myth about the necessary 2 liters of water per day arise. Research scientists

In 1945 Institute of Food and Nutrition - Food and Nutrition Board(FNB) it was calculated that the daily calorie intake for a person is an average of 2000 calories. At that time, scientists believed that the assimilation of 1 calorie of food requires 1 gram of water. Hence, the assimilation of 2000 calories requires 2 liters of water. It was at the same time that they announced that tea, coffee and first courses were not included in these 2 liters of water.

AND many doctors still operate with these data of 1945 arguing at various health seminars about the required 2 liters of water excluding the rest of the liquid that enters the body with food.

But, scientists from the same National Academy of Sciences’s Institute of Medicine (the name has changed, but it is organized on the basis of FNB) in 2004 made changes to the theory of 8 glasses of water, and in fact they made a refutation of it:

1. 8 glasses include any liquid that is in food. Daily fluid rate(not only water!) is replenished by the liquid contained in food, juices, fruits, fruits and vegetables, coffee and tea, compotes.
2. The amount of fluid needed per day has changed:
   • men 3 - 3.5 liters
   • women 2 - 2.5 liters

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The body must exist balance between fluid intake and excretion from the body.

According to the theory of the National Academy of Sciences’s Institute of Medicine, the average daily balance of the body will look like this:

There were also studies on the study of the daily requirement of water by the human body.

One of the professors Dartmouth Medical School, Heinz Waltin, studying the required amount of fluid per day, came to the conclusion, as I wrote above - drink when you feel thirsty, excess liquid (the same water), he considered dangerous for the body. They also found no evidence of a relationship between insufficient water intake and various diseases.

I suggest watching a video on when and how much water to drink:

When is it really necessary to drink a lot of water?

Water is needed in much more than 2-3 liters, if you are poisoned and need to remove toxins(vomiting, urine and diarrhea). Then you drink up to 6 liters of water and put your finger in your mouth below the tonsils ... Above the basin or toilet. I'm sorry for the details!

You also need to drink a lot of water after operations, chemotherapy, acute respiratory infections, colds, hangovers and other extreme or severe cases, again associated with intoxication of the body.

It is necessary to significantly increase the intake of fluid in the body if you are in a hot climate or doing hard physical work. The same applies to any physical activity in the gym or at the stadium.

Look at the average table of daily water requirements for those who are engaged in physical activity - from low, moderate to high:

I also draw attention to the word "need" and not "violence" ... Remember - our body is a self-regulating system and a signal is always sent, if there is a lack of water in the body, the appearance of a feeling of thirst.

So how much water should you drink? I'll tell you right now - it all depends on your body. And the concept of "a lot" is ambiguous for each person - we are all different. The fact that for some people to drink 2-4 liters is the norm, their body itself asks for water, for others it is an unattainable amount that a person cannot drink - for him 1 liter of water is already a lot!

Just for those whose body is asking for water, I give this rigid table of the daily rate of water consumption, depending on body weight. It contains indicative data how many liters of water you need to drink per day for those whose body asks for water itself and in large quantities:

I agree that a glass of liquid before meals is useful, but it definitely won’t help you synthesize gastric juice in 15 minutes. Gastric juice is synthesized long before you have a feeling of hunger. This process is quite costly and requires a lot of energy and time.

Debunking the myth of abstaining from drinking right after eating. I often come across recommendations that drinking after eating is harmful in view of diluting gastric juice and reducing its concentration. This is how one who does not know the structure of the stomach can write. Its walls have something like tubes formed by longitudinal folds of the epithelial tissue of the stomach.

Through them, water or any other liquid quickly leaves the stomach, without mixing with its contents, as if through a gutter and reaches the duodenum, where the absorption process begins.

Little of, the process of taking fluids after meals is beneficial, since compote or green tea have juice action, due to which previously eaten food receives an additional portion of gastric juice, which makes it possible to better soak the digested pieces of food. Therefore, to the common question about how long after eating can i drink water, I answer: you can immediately, but it’s better not water, but a liquid such as compote or tea.

I often meet the recommendation to drink a glass of water at night, as a stroke prevention with thick blood. And it is more useful - a glass of water with honey - and sleep will improve, and the vessels will gradually regain their elasticity. Many healers recommend drinking water and other fluids before sunset so as not to overburden the kidneys and bladder at night.

I summarize:

• in the morning it is useful to drink a glass of warm water in order to replenish the loss of moisture and start the process of cleaning the intestines
• after eating, it is useful to drink compote, juice, green tea - this will improve the process of digestion of food, water will not bring harm, but it does not have a juice effect
• It is recommended to drink a glass of water or other liquid before bed if you do not have problems with increased urination at night
• drink water properly when you get thirsty

What water is better to drink: raw or boiled, melted or structured

Now consider what kind of water is better to drink. Everyone knows exactly what is clean. And where to get it - clean water? In various natural sources or from deep wells. In the city, this is purchased water or purified at home by various filter systems. Abroad, ozonation is used to purify water from the simplest organisms.

The most useful water for our body is the one that comes with the fruits.- raw or with decoctions on them. It is in this state that it is quickly absorbed, as it enters the body with vitamins and minerals. The presence of vitamins and minerals helps transport proteins quickly deliver such water to those cells that need it, and the body does not have to deplete its supply of these beneficial substances, which is the responsibility of the liver. Also, such water has a negative charge useful for the cell.

And now about common misconceptions that allow you to earn good money on water.

Misconception No. 1. Living and dead water. Quite often I heard that you need to drink raw water, it is healthy and alive, and boiled water is dead and you can’t drink it.
Exposure. I must say right away that the boiling process does not affect the properties and structure of water, and therefore its usefulness. It only kills a small number of microorganisms. This does not make the water dead. Therefore, you can drink both raw and boiled water.
Often they are frightened by the presence of deuterium and heavy metals in boiled water. Deuterium water does not pose a threat, because deuterium from water is not absorbed by the body. And salts of heavy metals are equally dangerous both in raw and boiled water.

Misconception No. 2. Melt water prolongs life. I read a lot about the recommendation to freeze water with subsequent melting. So this melted water seems to be very useful.

Exposure. Glacial melt water is considered beneficial for its minerals and active substances. It flows high in the mountains from under a layer of ice and along the way is saturated with useful substances of untouched nature. Domestic freezing/defrosting of water has the same effect as a filter- water is purified by precipitation of iron salts (from water pipes), chlorine and other salts dissolved in it. At the same time, there is a legend about the absence of heavy water with deuterium. But ... deuterium is not absorbed from water.

In the first trimester, the body's need for water increases significantly. or other fluid, as amniotic fluid forms and the amount of blood that circulates between the mother's body and the fetus increases. Many doctors recommend increasing the amount of water, soups, fruit drinks, fermented milk products and other drinks consumed. The more your body asks for water, the less intoxication of the body. It is also necessary to replenish fluid loss after vomiting. It is during this period that it is most important to saturate the body with moisture.
It is advisable to exclude purchased juices and mineral water - they can cause heartburn.

In the second trimester, the water-salt balance changes in the direction of fluid accumulation. body of the expectant mother. Under the influence of the hormonal system during this period, the hydrophilicity of tissues significantly increases, which is due to more active metabolic processes and the gradual preparation of the body for childbirth. During this period, we focus on our body and the emerging feeling of thirst.

Edema is observed in the third trimester in most pregnant women.- they are caused by the accumulation of fluid for childbirth, because there is a big loss of it with blood and during intense breathing, sweating. The body also stores fluid to provide the baby with breast milk. Therefore, the restriction in water intake is wrong - it is better to exclude salt intake, and get liquid from fruits and vegetables (cucumber is 90% water). There is also a significant increase in the volume of amniotic fluid, which is updated every three hours - so limiting fluid intake can be dangerous. Edema will be - the body stores water ...

There is a recommendation to drink acidified water with with lemon or cranberries that is the most useful. And in the last 10 days before giving birth, try to get water from food - it is absorbed longer and does not cause thirst.

2. There is another myth that water can replace food and in this way you can lose weight. Losing weight with any diet will sooner or later cause a breakdown, and the weight will quickly return back during the meal, and it (weight) will increase even more.
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Therefore, water is important when losing weight, but no more than during the period when you are not losing weight. It will also not give you a feeling of satiety - it has no calories, but it will help to stretch the stomach. The body is a smart self-regulating system and it is almost impossible to deceive it. Weight loss occurs through physical activity and fractional nutrition, and also this food should be rational, with a decrease in portions, but not starvation.
The table of daily water requirements for physical activity is given in the article above. But it must be remembered that at one time the body can absorb no more than 70-100 ml of water. Therefore, it is better to drink it in small sips, and not in one gulp.
Soon there will be an article on my blog on how to lose fat. If you are interested, you can subscribe.

And this water is the most close to intracellular fluid and therefore the most useful. She also underwent a wonderful cellular purification until she got into the fruit, rising from the root system along the stem - this does not give any filter.

If you follow a diet that is rich in fresh fruits and vegetables, then your body is not threatened by dehydration, the hydration system is gradual and does not cause additional stress on the heart and kidneys.

So “eat water” is much healthier than drinking it.

So, today we talked about what kind of water is the most useful and how much water you need to drink per day, as well as what is better to drink - water or compote, why it is better to eat water rather than drink it, and why thirst arises.

I hope that this immense article was useful to you and now you know exactly how much and how to drink liquids for the benefit of our body.

In gratitude for my work, I have a request for you - share this post on social networks with your friends, perhaps they also have some myths that the consumer society has formed for us.

Be healthy and eat water! Listen to your body and trust your sense of thirst!

Until now, there are disputes about how much water a person should drink per day, the discussion of this issue is often quite stormy. The thing is that there is no consensus on how important the volume of water is for a person; also, under different conditions, the need may vary. All this additionally affects the need for life-giving moisture. Also, some experts argue about the need to take into account the water included in food when calculating. Let's look at how much and in what cases it is necessary to drink water.

The need for water for humans

Water contains zero calories, but at the same time it is one of the main suppliers of minerals and salts necessary for the body. Even so, drinking water is essential. In addition, it is involved in the water-salt balance, which is also extremely important for maintaining the body in a healthy state.

In general, water has a lot of functions in the body that cannot be reproduced by other substances:

• dissolution and transfer of a number of nutrients;
• participation in protein synthesis;
• digestion;
• maintenance of osmosis (internal pressure) of cells;
• heat exchange regulation;
• participation in the process of fat burning;
• flushing out harmful substances from the body.

If the water balance is disturbed, the whole body suffers. The concentration of salt ions in the cells significantly exceeds the norm, which leads to a malfunction of the organs. Also, normal heat exchange becomes impossible, under normal conditions, excess heat is removed from the body by evaporation of moisture from the skin, as well as during breathing. In case of dehydration, this process is disrupted.

Water is important for maintaining optimal blood pressure. One of the symptoms of dehydration is a decrease in blood pressure, which leads to poor nutrition and respiration of all body tissues. Symptoms of dehydration appear already with a decrease in the amount of water in the body by 10%.

How much water should a person drink per day

There is no exact answer to the question of how much water to drink per day. Much depends on related factors. For example, at +35°C the demand for water is higher than at +20°C. Also, a lot depends on the physiological state of a person, as well as on many other points.

On average, a person emits the following amount of moisture per day:

• 1500 ml with urine;
• 400 ml when breathing;
• 600 ml through the skin (thermoregulation);
• 100 ml with feces.

With a simple calculation, you can calculate that 2600 ml of liquid is released per day. This amount must be replenished. But, in practice, a little more water is required, because part of it is spent for the synthesis and breakdown of various substances.

Physical activity also affects water consumption. When muscles work, water is also consumed quite actively. Therefore, when performing heavy physical work, as well as during sports, it is recommended to drink enough water. A gross mistake is to limit water intake during physical activity.

When determining the amount of water, you should focus on your physiological needs. On average, you should focus on 2.5 liters per day. Here it should be borne in mind that we consume half of this amount with food, these are soups, solid foods, coffee, tea. The rest should be replenished separately, it is better to do this with clean water. You should not try to quench your thirst with various carbonated drinks, they contain a large amount of sugars, which only accelerates the loss of water by the body.

How much water should a child drink

It all depends on the age of the child. Up to about six months, if you are breastfeeding, you do not need to give additional water. But, if the baby is bottle-fed or sick, then water should be given separately. On average, about 50 ml is required per day.

To answer the question of how much water a child needs, you should clarify his age. The required volume of liquid directly depends on this.

• Up to a year, the child does not drink up to 200 ml. This will be enough.
• From a year to 3 years, the norm of water is about 800 ml. At the same time, pure water should be no more than half the volume.
• From three years to school, it is recommended to consume about one and a half liters of fluid per day. About a liter of this amount should be plain water.
• Somewhere from 7-8 years old, the amount of water consumed is approximately equal to the norm for an adult.

All of these norms are conditional, much depends on the specific situation, as well as on the general condition of the child. If you have health problems, it is better to clarify this point with your doctor.

How long after eating can you drink water

It is extremely important for every person to wonder how to drink water after a meal. The fact is that it actively affects the process of digestion. Let's take a closer look at all the available nuances.

First, it should be said that you can not drink food with water. The fact is that the process of digestion begins in the mouth when we chew food. Enzymes in saliva prepare food for digestion. If food is washed down with water, then it will simply dilute the saliva, making it less effective.

It is also not recommended to drink water immediately after a meal. The fact is that the liquid entering the stomach dilutes the gastric juice, this reduces the efficiency of digestion of food. If you drink a lot of water, then a certain part of the food will not be digested at all. Depending on what food was eaten, the time required to wait after eating may vary:

• fruit - 30 min;
• vegetables - 60 min;
• carbohydrates - 90 min;
• heavy protein meal 120 min.

After this time, you can drink water without restrictions. But, here you need to understand that these figures are approximate. If you are really thirsty, then you can take a few sips of water without waiting for the time.

The dangers of excessive water consumption

Not only the lack of fluid is dangerous for the body, but also its excess. Therefore, it is advisable to clearly know how much water you need to drink per day in order to avoid various unpleasant consequences.

The simplest and most common consequence of excessive water intake is hyperhidrosis - excessive sweating. The body in this case tries to get rid of excess water by evaporating it from the surface of the body. This condition does not cause a strong danger, but in general it reduces the quality of life. When contacting a doctor, the first advice is usually to limit the amount of water a person consumes during the day.

Also, excess water can adversely affect sleep. During the night's rest, the body secretes an anti-diuretic hormone that slows down the production of urine, which allows us to sleep peacefully for 8-10 hours. But, if you drink a large amount of liquid before going to bed, the production of this hormone will be disturbed, which will lead to restless sleep, if a person is prone to insomnia, then most likely he will not be able to fall asleep at all.

Also, with increased water intake, the salt balance of the body is disturbed. This can lead to an increase in blood pressure. The conduction of signals through the nervous system also worsens, which results in quite severe headaches.

When can you drink a lot of water

At high air temperatures, it is recommended to increase water consumption. This will allow the body to more effectively counteract overheating. Also, an increase in the need for fluid is observed during physical exertion. There are two points here. Firstly, the muscles consume water during work, and secondly, the body heats up during exercise, and the evaporation of moisture is the most effective way to reduce the temperature.

In some diseases, there is a lack of water in the body. Here are the symptoms that cause this condition:

• diarrhea;
• elevated temperature.

In any of these cases, it is necessary to constantly replenish the loss of fluid, this will facilitate the general condition of the patient.

Water is also involved in fat burning. If a diet is used that is aimed at destroying fat reserves, then water intake should also be increased.

Water is an important component of our body. Therefore, you should be careful about its use. Both deficiency and excess can lead to a number of unpleasant problems with the body. Therefore, always control the amount of liquid that you drink during the day.

In contact with

Water is useful and even necessary, but you should not fill it with liters. Many myths are associated with water, it is advised for weight loss, for colds, for pain in the head and joints, even for supplying the body with energy. We figured out how much water you need to drink a day and what myths it's time to forget about.

How much water should you drink per day?

Let's say right away: there is no certain amount of water that a person should drink per day. The daily norm of water is individual and depends on many factors: body weight, gender, age, physical activity, climate, body characteristics. It is clear that the water norm of a Kenyan runner will differ significantly from that of an office worker, just as the norm of an elderly person from that of a child.

Based on scientific research, you can roughly understand how much water to drink per day. The US National Academy of Sciences, Engineering, and Medicine has conducted research and developed general recommendations for water intake for adults.

The researchers emphasize that these figures include not only water, but also moisture from food. It is important to understand that 80 percent of this amount people get from drinking water and drinks, including drinks with caffeine, and the remaining 20 percent come from food. So don't rely on the old myth of drinking 8 glasses of water a day.

The amount of water per day depends on body weight. Here are recommendations for how much water to drink by weight:

These recommendations apply to healthy people with moderate to low physical activity at moderate air temperatures. The report also states that athletes and physically active people in hot climates can consume more than 6 liters of water per day per day.

Please note: these figures are approximate. The main thing that you need to focus on in the consumption of water is the natural feeling of thirst. Contrary to popular myth, thirst appears long before the first signs of dehydration - evolution solved this issue without nutritionists. During research, it has been observed that the daily amount of water caused by thirst, which we consume with food and drinks, is sufficient for normal hydration of a healthy adult.

Is it bad to drink a lot of water?

There is no dangerous or lethal dose of water. However, excess water can be harmful. Do not pour liquid into yourself if the body does not require it. Excess water can lead to edema, excretion of mineral salts and water-salt balance in the cells.

For increased water needs, drink water in small portions evenly throughout the day. This is the easiest way to keep the water-salt balance in balance. No need to endure and then drink a lot at once - excess water will leave the stomach for a long time, stretch its walls, which will cause discomfort. In addition, excess water will create additional work for the kidneys.

I drink a lot of water: reasons

The main reason why the body needs more water is the loss of moisture through sweat. For example, in case of illness, sports or physical labor. Especially in dry and hot climates, when the release of moisture occurs quickly and imperceptibly. During the heating season, the air in the apartment becomes dry, the evaporation of water through the skin and breathing increases - the skin dries, you want to drink more often. More water may be required even when changing diets. For example, if you ate a lot of salty or sweet. In such cases, do not be afraid to drink more, if the body so desires - focus on the feeling of thirst.

If you want to drink a lot and constantly, dry mouth appears - you should take tests and consult a doctor.

Should I drink water while exercising?

Need to. During exercise, body temperature rises, a person actively sweats, moisture evaporates through the skin and breathing. Therefore, athletes need more water than sedentary people.

Lack of water negatively affects the entire body, because the water-salt balance is disturbed. With sweat, the salts necessary for normal muscle function and metabolism come out. With the loss of moisture, the blood thickens, it becomes difficult for the heart to distill it throughout the body. If you do not make up for these losses on time, dehydration occurs - weakness, dizziness, nausea. In severe cases, this can lead to convulsions and loss of consciousness.

For long workouts, it is advisable to drink water or isotonic before, during and after exercise. Isotonic is a special drink containing the necessary salts that are lost with sweat.

During exercise, start drinking in small portions even before thirst appears. As a rule, during exercise, the desire to drink comes close to the first stage of dehydration. Water during training cools the body, slightly lowers the heart rate and improves performance. However, even in the heat, drink no more than 100-150 ml of water or drink every 15-20 minutes. After training, replenish the loss of moisture in small portions.

How much water can you drink after a workout?

Depends on the time and intensity of the lesson, weather, body weight. Here are some guidelines:

• Feeling of thirst. Drink as much as your body requires.
• Amount and color of urine. In a healthy person, urination should be frequent throughout the day, and the color of the urine should be light.
• Body mass. As a rule, weight loss after exercise is associated with fluid loss, which must be replaced. For every 100 g, drink 100-150 ml of liquid in small portions throughout the day.

How soon after a meal can you drink water?

Water can be drunk before meals, during meals and after. Water does not interfere with digestion, does not dilute gastric juice and does not change its acidity. This was proved in their tests by scientists from the University of Calgary. Therefore, you do not need to separate food and water - drink with meals.

Drinking water with meals helps digestion: food breaks down faster and passes through the digestive tract more easily. In addition, drinking with meals helps prevent overeating.

For more information about the effect of liquid on digestion, see the video by Boris Tsatsulin.

Scientific research and deeper consideration of the issue.

How much water to drink to lose weight?

There is an opinion that water helps with weight loss. And if you drink a glass of water before a meal, the body will need less food. Physically, the stomach will really fill up with water, and you will actually eat less. But this is not a way to lose weight. Water drunk on an empty stomach is very quickly excreted from the body, and the feeling of hunger returns. Therefore, drink as much as your body requires, and lose weight by reducing your calorie intake.

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Water is the source of all life on our planet, so its use is very important for health. The human body is 70 percent of this substance, and for normal life it must have an appropriate water balance. Many do not know how much water to drink per day for health, so their well-being leaves much to be desired.

In this article, we will answer the following questions:

• How much water does a person need.
• What kind of water to drink.
• The importance of this process and when to drink.

The average person does not know that in addition to soups, teas and compotes, it is right to use pure water, since all these products cannot replace it. Yes, it is released from these fluids, but the body spends extra effort on it.

Why does a person need to drink water?

Our body is a complex system, all the organs of which work, interacting with each other. With the help of water, the process of supplying tissues and various parts of the body with nutrients and microelements takes place, various toxins and waste materials are removed. The basis of blood is water, therefore, a huge flow of fluid (several thousand liters) passes through our heart, kidneys and liver in 24 hours.

When a person breathes, sweats, goes to the toilet, the body loses about 2-3 liters of water daily, depending on our body weight. In winter, this figure is less, in summer - much more. If you do not replenish the water balance daily, you can get serious illness and die. It is noteworthy that a person without food is able to "hold out" for 20-30 days, and without water - only 3-5 days. That is why for health you need to monitor your water diet. The saying "drink water to live" in this context is a fact.

How much water a day should a person drink for excellent health?

For all people, the norm of water per day will be different. It depends primarily on the mass of our body and the time of year. On average, it is considered that you need to drink 30 ml of water per kilogram of your body weight per day. That is, a person who has a mass of 100 kilograms will drink about 3 liters correctly. In summer this figure may be higher, in winter - less.

Make it a habit to always have a bottle of water and a glass on hand. And it doesn’t matter at all whether you work at a computer or physically, accustom yourself to constantly drinking. There is such a problem that a person does not want to drink water - thirst does not torment him.

But the water balance in the body may already be disturbed, especially if you drink a lot of tea, coffee and other drinks. Therefore, you should install a reminder program on your phone or computer that will make you drink 150-200 grams of water every hour or two. This is very important for good health and well-being.

What kind of water should you drink to feel good?

Plain tap water is not the best option for this. Rather, on the contrary, since it contains a huge amount of harmful impurities, alkali and other "nasty things." Boiled water is considered "dead", as there is nothing useful for the health of the body in it. All minerals and trace elements in it are destroyed after processing. There are several ways to make water beneficial to the body.

Freezing

• Pour any water into a container and place in the freezer.
• Wait until half of it freezes.
• Then punch a hole and drain the water that has not yet frozen.
• Melt the ice and you can drink.

The principle is based on the fact that first pure water freezes without any harmful impurities, and after that harmful compounds begin to freeze.

Using water filters

The process of selecting filters should be taken seriously. To do this, you should know the composition of the water from the well where you take it. This can be done in the laboratory, which is in every city. Your task is to preserve all the necessary minerals and trace elements and get rid of harmful impurities.

It is more difficult with tap water - its composition is constantly changing, therefore, it must first be completely purified (using a reverse osmosis apparatus), and then mineralized. There are similar systems on sale, the price of which reaches 300-400 dollars. If this is not suitable for you, you will have to purchase raw purified water from some trusted manufacturer.

• You should drink water in the morning, immediately after waking up and throughout the day at intervals.
• Before eating, this should be done 30-40 minutes in advance to prepare the stomach for eating.
• Immediately after a meal, it is not recommended to drink water - it is better to do this after an hour and a half after eating.
• Before going to bed, it is advisable not to drink, but if you are thirsty, a glass of water does not fit.
• During training and during intense physical exertion (especially in the heat), drink water constantly.

Make it a rule to drink water correctly throughout the day, and the body will thank you with excellent well-being and excellent health.