How much water should you drink? How much water should you drink per day by weight to lose weight and stay healthy? Drinking regime for weight loss

From this article you will learn:

• When to drink water
• What kind of water should you drink?
• What are the facts about the benefits of water?
• How much water should you drink to lose weight?
• What are the answers to the most frequently asked questions about water consumption?

Operation human body in normal mode is possible only if several important conditions are met. At the same time, proper drinking regime and rational nutrition. It is very important to understand exactly how to maintain your body in optimal condition, what and how much you need to eat and drink for this. We suggest we talk about how much water you need to drink per day to provide your body with the required amount of fluid.

Why do you need to drink water every day?

It is no secret that a person needs to drink a sufficient amount of liquid every day to maintain vital functions. This is explained simply: the cells that make up all our organs contain water. Lack of moisture can cause serious problems with well-being.

At the same time, many are mistaken in believing that all liquids that a person consumes can perform the function of saturating cells with moisture. It is necessary to understand that soup, tea, coffee, carbonated drinks cannot serve as an equivalent replacement for ordinary water. Its daily volume depends on many factors, including body weight, level of physical activity and temperature environment.

So how much water should you drink per day per 1 kg of weight? The average is 30-40 ml, but everyone knows that thirst increases during sports activities or in the heat, when the body loses more moisture in the form of sweat.

If you drink less than the physiological norm every day, the body seeks internal reserves and “extracts” moisture from its tissues and organs. This is fraught with problems with their functioning and the subsequent occurrence of serious illnesses, including diabetes mellitus and oncology.

It is also easy to determine water deficiency by external signs: a person who drinks little has dry skin with early wrinkles, brittle nails, and hair loss. From the point of view of well-being, a lack of moisture is manifested by chronic fatigue, irritability, and bad mood. Of course, such symptoms can be caused by other factors, but a constant lack of fluid is the most common reason calling them.

Drinking enough water every day has a beneficial effect on the digestive tract, regulates metabolism and helps get rid of excess weight.

In general, the positive consequences of consuming a physiologically reasonable amount of water per day are as follows:

• active removal of toxins;
• improvement of skin condition;
• reducing excessive food cravings;
• normalization of digestion;
• increased metabolism;
• elimination of headaches;
• reducing the likelihood of seizures;
• improvement in condition immune system.

How much water should you drink per day

The recommendations of the Ministry of Health on this issue are clear: to feel good, a person should drink at least two liters of water a day. This norm inevitably increases when the activity is associated with increased physical activity - work or sports.

How much water should you drink per day depending on your weight?

A quantity of 2 liters is considered the average norm that should be adhered to. However, the needs of each person are individual, because they directly depend on weight and lifestyle. How to calculate how much water you need to drink per day? For this, the following formulas are derived:

• 35 ml x body weight (for men);
• 31 ml x body weight (for women).

So, to calculate the rate of water consumption for a girl weighing 62 kg, you need to multiply 62 by 31. We get 1922 ml. On the day when physical activity increased, another 500 ml should be added to this volume. The desire to drink shows that the body persistently requires more water, which it needs to restore fluid lost through sweat, as well as to supply amino acids to muscle cells.

When to drink water

You need to drink as soon as you feel thirsty. In addition, it is useful to acquire healthy habits and know exactly how to drink water throughout the day:

Another nuance that is often ignored is the need to drink water between meals, and not during meals. Saliva secreted is sufficient for digestion; water will only interfere with the natural digestion process. If you follow the recommendations of gastroenterologists and drink half an hour before sitting down at the table, the salivary glands will produce liquid in the required volume and the desire to wash down each piece simply will not arise.

Other features of combining liquid with food:

• It is extremely harmful to drink cold water while eating.
• The habit of drinking immediately after eating leads to stretching of the stomach walls, and a person ceases to be satisfied with the usual portion of the dish, increases the volume of food and acquires overweight.

What kind of water should you drink?

We have already found out how important it is for the body to consume enough liquid and how much clean water you need to drink per day. However, not only its quantity is important, but also its quality. Many of us don’t think about what kind of water we can drink and what kind we should avoid.

For the optimal state of the body, it is important that it meets two conditions - physical fitness and health benefits. This means that when choosing water for everyday use, you should focus on the following points:

• natural origin from an underground source (well, well, spring);
• complete absence of artificial additives;
• absence deep cleaning by osmosis;
• weak mineralization (0.5-0.75 g/l).

Natural origin guarantees the presence in water of all elements and minerals necessary for humans, thereby making it the most beneficial drink for our body.

There is a lot of debate about whether it is necessary to boil water or whether it is better to drink it raw.

Of course, preference should be given to water that has not undergone any additional processing, including boiling. It contains many microelements that are of particular value to the human body. But you can drink raw water with full confidence in its purity, namely in the absence of harmful bacteria and toxins.

If there is no such confidence, the water must be boiled. It should be understood that no benefits for the body can be expected from the constant consumption of such “dead” liquid. This is explained simply:

• after boiling, the oxygen content in it is minimal;
• salts, in which its value lies, form an insoluble precipitate as a result of boiling;
• the water flowing from the tap contains chlorine, which in the kettle forms toxic compounds that can give rise to the development of cancerous tumors;
• Boiling changes the molecular structure, which after a day leads to the rapid proliferation of bacteria.

Thus, when choosing between boiled and raw water, you must be guided by specific circumstances. If you are confident in safety natural liquid, confirmed by research results, it is undoubtedly healthier to drink it. Boiling serves as a measure of protection against diseases caused by dangerous bacteria. In exceptional cases, it is necessary to carry out high-temperature treatment to destroy them.

You can preserve useful minerals in water if you do not let it boil for a long time, but turn off the kettle or remove it from the heat as soon as large bubbles appear on the surface. The bacteria will not have a chance to survive, but some of the salts will remain. Preliminary settling for at least two hours in a container with a large surface area, for example, a wide saucepan, will help rid tap water of chlorine. The chlorine will evaporate and will not harm the body.

Boiled water cannot be stored for long periods of time. As already mentioned, after a day the active proliferation of bacteria begins in it. And don’t forget that most of the daily intake should be natural water extracted from natural underground sources.

Which water is better to drink: cold or hot?

Despite the love of most people for hot and cold drinks, when it comes to clean water, doctors definitely recommend drinking it warm, at room or human body temperature. Too hot a liquid is dangerous because it can leave burns on the mucous membrane. Drinking ice water is also harmful, since it causes spasm of small blood vessels.

Of course, on a hot day you want the drink to be as cool as possible: it seems that warm water does not quench your thirst at all. But this is only a subjective perception caused by psychological associations. Replenishment of fluid balance occurs at the cellular level, and temperature does not affect this process in any way. But if you drink ice water, your teeth and esophagus may be damaged.

How then to explain that the Chinese are representatives of one of the ancient civilizations− do they prefer boiling water?

It is very difficult to answer this question unambiguously, since several versions are put forward to explain this phenomenon:

• Chinese traditional medicine is of the opinion that by drinking cold drinks, a person jeopardizes the flow of yin and yang energy in the body.
• Hot water helps to better absorb foods rich in fats, since they dissolve at high temperatures.
• The version that speaks in favor of the Chinese is the need to disinfect water, getting rid of harmful bacteria.
• The power of ancient traditions, expressed in drinking boiling water every day, has become part of the mentality of the inhabitants of the Celestial Empire.

What happens if you drink too little water

1. Weakness.

Insufficient fluid intake leads to an imbalance: we lose moisture, but do not replenish it. As a result, the body turns on the energy conservation mechanism, the person quickly gets tired, feels weak and overwhelmed.

1. Premature aging.

1. Excess weight and obesity.

Why do nutritionists unanimously recommend reconsidering your drinking habits to lose weight? Those who want to lose excess weight are often mistaken, limiting themselves in everything, including being afraid to drink an extra glass of water in a day, just to see negative dynamics on the scales. This approach is fundamentally wrong. Of course, water does not break down fat reserves, but without it it is impossible to quickly remove breakdown products from the body. In addition, a fluid-filled stomach sends a signal to the brain that you are full, so you don't feel hungry.

1. Increased and decreased blood pressure.

Water balance in the body is very important to regularly cleanse the blood of toxins. Blood circulation generally functions normally when a person drinks enough fluid per day, because it directly affects the total volume of blood and the level of filling of veins, arteries and capillaries.

1. Increased levels of “bad” cholesterol.

Sensing a deficiency of moisture coming from outside, the body extracts it from the cells. This in turn triggers a protective mechanism in the form of increased cholesterol production.

1. Constipation.

Without liquid, formation is difficult feces and their regular (once a day) removal from the body. Moistened food is digested faster. With a chronic lack of fluid in the intestines, problems arise associated with the removal of its remains - constipation. The dry consistency of stool makes it difficult to pass and makes the process painful. One piece of advice is to drink the recommended amount of water every day.

1. Diseases of the digestive system.

Insufficient water intake leads to decreased secretion of gastric juice. This is fraught with disruptions in work gastrointestinal tract and the likelihood of diagnosing gastritis and stomach ulcers.

1. Respiratory problems.

The role of water in ensuring immunity is very great. When the body does not experience a lack of moisture, the immune system perfectly performs its functions, preventing the development of diseases whose pathogens penetrate through the respiratory tract. Moisturized membranes of the mucous membranes of the respiratory organs represent a barrier that prevents harmful microorganisms from entering.

1. pH imbalance.

A lack of fluid coming from outside can cause an imbalance in the pH balance of the blood. As a result of exposure to certain types of food and other factors against the background of water deficiency, acidification of the body occurs. The consequences of this condition are numerous and detrimental to health.

1. Eczema.

Daily moisture loss through sweat averages 500−700 ml. Proper water exchange helps to regularly eliminate toxins. When fluid intake is reduced, they accumulate in the body, one of the symptoms of which is skin problems - redness and peeling.

1. Urinary tract infections.

The normal functioning of the kidneys is also largely determined by whether we drink enough fluid per day. A deficiency leads to difficulties in the functioning of the urinary system and the creation of favorable conditions for the development of infections, in particular the occurrence of cystitis.

A symptom of dehydration is urine that is dark yellow in color and has a much stronger odor than usual.

1. Rheumatism.

We have already talked about the close relationship between moisture deficiency and an increase in the amount of toxins that are not eliminated from the body in a timely manner. The consequences of such “poisoning” are varied, including it leads to rheumatism - inflammatory processes in joints and muscles.

1. Cardiovascular system disorders.

Finally, chronic lack of water in the body explains the imbalance of electrolytes - potassium and sodium. The consequences of their deficiency can be very serious, since these substances are necessary for the proper functioning of the cardiovascular system.

What happens if you drink too much water

Some nutritionists, both Russian and foreign, when discussing the topic of how much water a person needs to drink per day, express the opinion that there is no such thing as too much liquid and the more a person drinks, the better. We cannot agree with this statement unconditionally, because too much water can be no less harmful than too little.

Each of us has experienced a constant feeling of thirst in the summer heat: you constantly drink and cannot get drunk. Excessive sweating means that the body loses not only fluid, but also mineral salts necessary for life. First of all, this affects the condition of the skin, nails and hair.

But heat is a kind of emergency situation in which the body behaves accordingly: it tries to maintain its functioning with the least loss. But excessive consumption of water every day at normal ambient temperatures has a negative effect on internal organs. In a person who has accustomed himself to drink a lot, the concentration of gastric juice decreases, which becomes safe for harmful bacteria, which makes it possible for them to multiply and, as a result, develop diseases. But, despite the huge amount of research devoted to this topic, scientists cannot come to a common opinion on how many liters of water you need to drink per day in order to maintain an ideal water-salt balance in the body.

Some are inclined to think that large number Drinking water has a beneficial effect on kidney function. A study by Pierre Ronso, a nephrologist from France, examines in detail the mechanism of functioning of this organ. To maintain the required fluid level, the kidneys take part of the already filtered water and reabsorb it, thereby ensuring normal urine concentration. However, an increase in the amount of fluid coming from outside leads to the fact that the kidneys do not see the need to create reserves, and the work of special tubules is disrupted over time. When an emergency occurs, the kidneys have nowhere to get moisture to support the body, and it faces rapid dehydration.

Drinking too much water every day is just as dangerous for everyone else. internal organs. Excess moisture causes them to swell and perform their functions worse. Failure of the excretory system provokes the appearance of edema, blood pressure rises, and headaches occur. Lymph nodes do not work well due to excess fluid, which is fraught with decreased immunity and a high likelihood of developing gastrointestinal infections.

In what cases should you increase the amount of water?

Gradually, a person develops his own water consumption rate, which depends on many factors: age, weight, eating habits (love of salty or sweet foods, addiction to coffee), medications he takes. But when the usual conditions of existence change, he again has to look for an answer to the question of how much water he should drink per day, taking into account the new realities. We can talk about moving to a different climate region or diagnosing chronic diseases. Pregnancy and breastfeeding also make adjustments to your usual lifestyle. Let's look at some points in more detail:

5 facts about the benefits of water

1. Drinking water prolongs youth.

Drinking enough water per day primarily ensures healthy looking skin. With a lack of moisture, it becomes dry and wrinkles prematurely. Attempts to correct the situation with cosmetics do not give the desired result. To look fresh and young, it is often enough to correct your water consumption regime.

If our body receives something in a smaller volume than it should, it tries to store it in reserve and reduce consumption. If the intake is insufficient, the fluid is poorly excreted and accumulates. As a result, the skin swells, which does not have the best effect on the appearance.

1. Drinking water will help you lose weight.

Drinking more during the day is the first requirement put forward by the authors of fitness programs and diets. You can’t argue with this; it’s almost impossible to lose excess weight without water.

1. Drinking water helps build muscle.

Few people dream of being simply thin; everyone wants to have defined muscles, and this is difficult if the body does not receive enough water per day. It delivers oxygen to all cells, including muscle cells. This gives them the strength to repeat exercises many times and delays the onset of fatigue.

We talked about the fact that every person must drink 2-2.5 liters of water a day. Our readers argued in the comments that this was too much. We've collected a few important facts about water that should convince you - it's not much. This is 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 up much more than what we eat. It is sugary drinks that are to blame for the “obesity epidemic” that has engulfed developed countries. This is why all nutritionists unanimously recommend drinking plain, clean, still 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 weight. That is, a 70-kilogram person needs 2 liters of 100 ml of water per day.

But the facts will explain why.

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 massive 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 are always used to doing. But both groups drank exactly as much water as was needed according to calculations. And according to the results of the experiment, the group that drank water before meals 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 fits into it in a smaller volume. But that’s not the only reason we lose weight thanks to water.

Thanks to the fact that we drink correctly, 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. It seems like a little? But this happens every day. If the body suffers from dehydration, it begins to store water in all possible corners. And first of all, ours becomes these “angles”. adipose tissue. That is, if you drink little, you begin to gain weight.

Try a little experiment first - when you feel hungry, drink a glass of water. Perhaps this is the body’s way of signaling that it lacks water rather than 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 meals, you need to drink a glass of water in leisurely sips. If your stomach acidity is normal, squeeze half a lemon into a glass. This will help awaken metabolic processes, and indeed the entire body.

You need to start drinking water correctly gradually, from 1-1.5 liters per day (but WATER!) and gradually increase it to the recommended norm, says Lyudmila Denisenko. - Without fanaticism, because a sharp increase in water consumption can lead to 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 water deficiency in the body. Coffee, compotes, milk, lemonades, 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 we are on average 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 regime.

3. Controls allergies

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

4. Relieves joint pain

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

It is important not only to constantly maintain your muscles in tone, because it is thanks to them that nutrients are supplied to the cartilage tissue, explains Sergei Bubnovsky, MD, kinesitherapist. - But also maintain a drinking balance, that is, try to drink at least two liters of water a day. Especially during 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 and energy activity decreases. We get tired more, we think worse. And I don’t even want to go to training anymore.

5. Makes hair shine.

It is not without reason that cosmetologists ask those who come to see them about their drinking regime from the very beginning. After all, lack of water affects the skin of the face, which becomes drier and early wrinkles appear. And on hair that is less shiny, it becomes 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 lack 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 suffer. For example, the brain suffers from hypoxia, since the blood thickens and transports oxygen worse. Heart - for the same reason.

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

BY THE WAY

Do you need to force yourself?

What should I do if I don’t want to drink, should I force water into myself? - many will ask.

No, you don’t need to do anything forcibly, you need to gradually accustom yourself to drink water, but it’s worth remembering that people’s feeling of thirst with constant “under-drinking” is dulled, and their understanding of the body’s need for water is disrupted,” comments nutritionist Lyudmila Denisenko. - People are not aware of this, and with age their body is subject to constant chronic dehydration. Dry mouth is the last sign of dehydration. The body can suffer from water deficiency even when you do not feel this way. Therefore, it’s worth re-accustoming yourself to water.

If you can’t train yourself to drink enough water, try taking it like medicine, advises nutritionist Margarita Trofimova. - After all, you take your medicine by the hour, realizing that it is important. So start to perceive water as a medicine, especially since it is so.

Useful tips

Surely each of us knows about the so-called The rule is 8 glasses a day.

This means that we should aim to drink 8 glasses of water per day. However, in fact, this rule is not entirely correct and does not always work.

The fact is that everyone has their own water consumption norm. And the rule of 8 glasses a day is, nevertheless, not a norm, but an approximate guideline.

How much you should actually drink is more individual than you think. The Institute of Medicine (IM) currently recommends that men drink at least 104 ounces of water per day, which is about 13 glasses.

As for women, they should drink at least 72 ounces or approximately 9 glasses.

However, exactly how much water you should drink is difficult to answer.

How much water should you drink per day

On the one hand, the eight glass rule is a good start, on the other hand, it is not based on verified, well-researched information.

Approximately 60 percent of a person's body weight is water. Every system in your body needs water. It is simply necessary for normal functioning and maintaining our health.

Experts say there is no clear rule for how much water you should drink per day!

Each body's needs are specific, so recommended water intake is based on several factors, including your gender, age, activity level, and others such as pregnancy or breastfeeding.

Water consumption rate for adults:

The current recommendation for people aged 19 and older is about 3.7 liters for men and 2.7 liters for women. It's worth considering that this is your total fluid intake per day, including anything you eat or drink that contains water (such as fruits or vegetables).

From these calculations it turns out that men should drink about 13 glasses of liquid, for women this norm is 9 glasses.

Water consumption rate for children:

Fluid intake increases to 56 to 65 ounces, or 7 to 8 cups for a child ages 9 to 13. Teens ages 14 to 18 are recommended to consume 64 to 88 ounces of water, or 8 to 11 glasses, per day.

Water consumption rates for pregnant and lactating women:

If you are pregnant or breastfeeding, then the recommendations change. Pregnant women of all ages should drink about 80 ounces of water (8 glasses of water) every day.

Breastfeeding women should increase their total water intake to 104 ounces (13 glasses) per day.

Children aged 4-8 years: 5 glasses or 1.2 liters;

Children aged 9-13 years: 7-8 glasses or 1.6-1.9 liters;

Children aged 14-18 years: 8-11 glasses or 1.9-2.6 liters;

Men age 19 and older: 13 cups or 3 liters;

Women, 19 years and older: 9-10 glasses or 2 liters;

Pregnant women: 10 glasses or 2 liters;

Nursing women: 13 glasses or 3 liters.

When to drink a lot of water

1. If you live in a hot climate (+500 ml. to normal)

If you live in a hot, dry climate, it is recommended to drink a little more water than usual.

2. If you have intense sports activities and training (+ 400-600 ml. to normal)

When you actively train or experience physical stress, you sweat more than usual. Water is removed from the body through sweat. Loss of moisture must be replenished.

If physical activity is moderate, then regular water consumption will be sufficient. But if you expose yourself to intense physical activity that lasts more than an hour, you need to drink more water.

Drink a couple of glasses of water immediately after finishing strength training.

3. If you feel cold (+500 ml to normal)

Oddly enough, there are situations when you need to drink more water in winter.

For example, when you are dressed warmly and are indoors in outerwear. In this case, it is worth adding a little more liquid to your usual water intake.

4. Staying at an altitude of more than 2500 m above sea level (+400 ml to the usual norm)

When you are at such an altitude, your body experiences unusual physical stress. To reduce stress, you need to drink more water.

Add a couple extra glasses to your usual water intake.

5. Fever, vomiting and diarrhea (+300-800 ml. to the usual norm, depending on the condition of the body)

Fever, vomiting and diarrhea take a lot of energy and also lead to dehydration of our body.

Due to the loss of fluid, we become weaker. In order not to aggravate the situation and replenish the body’s water balance, you must drink more water.

However, water cannot always be drunk in unlimited quantities. For example, a number of diseases of the heart, kidneys, liver and adrenal glands cause water to remain in our body longer than it should and not be excreted as needed.

In this situation, drinking too much water can be detrimental—before deciding whether or not to drink more fluids, ObPlease consult your doctor carefully.

6. During pregnancy and breastfeeding (+ 500 ml. to the usual norm)

Pregnant and breastfeeding women need more water. For pregnant women, the water intake per day increases by 500 ml, and nursing mothers need to drink from 500 ml. up to 1 liter more liquid depending on the needs of each body.

7. Drinking coffee (+ 500 ml for each cup of coffee drunk)

Experts say that products containing caffeine lead to a more active removal of moisture from the body. Therefore, the water supply must be replenished. For every cup of coffee you drink, drink half a liter of water, this will help your kidneys function.

8. Drinking tea, alcohol and sweet drinks (+ volume of drink consumed)

Tea, alcohol and sweet carbonated drinks violate water-salt metabolism in the human body.

To help your body, you need to add to your usual water intake a volume equal to the volume of the drink consumed.

For example, if you drank 300 ml. sweet tea, add another 300 ml. water to the amount of water you drink per day.

The benefits of water for the body

Why do we even need water? This question is probably asked by many, aware of its benefits, but not knowing the exact answer.

Water is important for activating many processes that the body goes through daily. When you drink water, you replenish your body's reserves. Without the required amount of water, your body and its organs will not be able to function properly.

Benefits of clean drinking water include:

-Maintaining body temperature in a normal state (body thermoregulation);

-Lubrication and shock absorption for your joints;

-Protection of the spine and other tissues;

-Help in the elimination of waste products through urine, sweat and intestines;

-promotes better absorption of minerals and nutrients;

-improves muscle function, because water is a unique carrier of electrons within our body.

Also, don't forget the benefits of clean drinking water for your skin. Water helps everyone look better. It helps improve the condition of the skin, making it healthy and nourished.

Skin is the largest organ of your body. When you drink a lot of water, you hydrate and nourish it. And since water contains no calories, it can also be an excellent weight control tool.

Hydrogen, alkaline, coconut, with collagen - new types of water appear on supermarket shelves every day. Some promise eternal youth, others promise freedom from all diseases, others simply modestly offer to quench their thirst. Is it worth overpaying for beautiful bottles, how many liters of water do we need per day, and how to recognize real mineral water from the label, we asked experts.

How much and when should you drink water per day?

Nutritionist at the European Medical Center Ksenia Selezneva states: “In Russia there are still no uniform standards, but there are recommendations - on average 30 ml per 1 kg of body weight.”

According to leading world organizations, a recommended daily norm water consumption, including dishes containing liquid - juice, tea, coffee, watermelon, soup.

Do you need to drink even if you don’t feel like it?

“Many people believe that you only need to drink water when you feel thirsty, but this is not entirely true. Thirst, as a rule, is a signal of dehydration,” explains Selezneva. The numbers speak for themselves: with a loss of 2% of fluid from body weight, a person suddenly becomes thirsty, and with a loss of up to 10%, he becomes dizzy and hallucinates. If a person loses 12% of fluid, he urgently needs medical care. At a dehydration rate of 20%, death occurs.

Can you get poisoned by drinking too much water?

“Yes, you can. It’s definitely not recommended to absorb several liters of water at once, especially at night,” says Selezneva. This is an overload on the kidneys, which already clear about 1,700 liters of blood from toxins per day. Firstly, the kidneys still cannot cope with the additional load, and secondly, swelling will appear. Excessive water intake reduces the concentration of electrolytes in the blood, particularly sodium, which maintains the balance between fluid inside and outside cells.

When exactly should you drink more?

In training. During exercise, you use water much faster than usual. Due to sweating and overheating, it is worth adding another 500-600 ml to the drinking norm. When fluid is lost, the blood becomes thicker, and it is more difficult for the heart to “drive” it through the arteries and veins. At the same time, the brain and muscles require more oxygen and nutrients. By the way, joint pain can be a consequence of a lack of fluid in the body, since cartilage tissue is an elastic material, consisting of 60-85% water.

Advised by Dr. Leonid Elkin, author of a patented method for modeling the figure and face, gynecologist-surgeon highest category: “During sports, the body requires more water. Before training, take a few large sips or half a glass of water; during exercise, you can take a small sip of water every 15-20 minutes; after finishing your workout, drink a full glass of water to restore the water-salt balance in the body.”

If it's hot outside, especially if the humidity is off the charts, you need to replenish the moisture lost through sweat.

When breastfeeding you need to drink more than usual, on average 600-700 ml per day, since milk is 87% water.

During pregnancy you need to drink 300 ml more per day, since the child is surrounded by water and needs enough fluid for 9 months.

In case of poisoning. “If a person is sick, it is necessary to establish the correct drinking regime. Drink more to remove waste products from your body. Water with lemon and sparkling water work much more effectively for these purposes,” explains Elkin.

How do I know if I'm not drinking enough?

Director of UCONN's Human Performance Lab Lawrence Armstrong: “Firstly, if you are thirsty, it means that your body is already 1-2% dehydrated. Many people confuse hunger with thirst and overeat. To avoid this, simply drink water before you eat lunch or dinner. Secondly, monitor your weight changes. I advise you to weigh yourself every day after waking up for a week. If the arrow on the scale shows 500 grams less than your average weight, you need to replenish the fluid balance by 400 ml. Thirdly, it’s a good idea to monitor the color of your urine: if it’s light yellow or straw-colored, everything is fine, if it’s dark, your body is retaining water, drink more. If your urine is completely colorless several times a week, you are drinking too much. By the way, migraines and constant feeling Fatigue is the first signal that the body is experiencing a lack of fluid. Recent studies have shown that when dehydrated, problems with mood, decision-making, and performing normal tasks begin. This also affects the effectiveness of training: if the body is dehydrated by 1.5%, endurance indicators decrease.”

Constant lack of fluid in the body increases the risk of developing diabetes, heart disease and metabolic syndrome, chronic diseases kidneys, genitourinary system infections.

When is the right time to drink water and is it possible to drink food?

Nutritionist Ksenia Selezneva: “It is recommended to start the day with one or two glasses of water after waking up; it is better to have breakfast after 30 minutes. There is a hypothesis that by drinking liquid during meals, we dilute gastric juice with digestive enzymes, thereby slowing down the process of food absorption. Water does not have time to be absorbed into the walls of the stomach, and the fermentation process begins. I recommend drinking some water during meals if you feel the need for it (for example, you are eating rice) or when you need to take your vitamins. It is better to consume the bulk of the liquid 30 minutes or an hour after meals.”

Water activates digestive juices and enzymes, accelerating metabolic processes and breakfast absorption. In addition, the blood becomes less thick, each cell of the body receives a charge of energy and nutrients on time, and the load on the heart is reduced. According to the latest data published in the American Journal of Epidemiology, those who drink at least six glasses of water a day are 41% less likely to have a heart attack than those who drink just two.

Should you drink lemon water in the morning?

Dr. Leonid Elkin: “Water with lemon in the morning - great recipe to start the stomach, boost energy and cleanse toxins. However, people with gastrointestinal diseases (gastritis, ulcers), dental problems (sensitive enamel, stomatitis), or allergies to citrus fruits should not drink water with lemon. It is also important to drink water with lemon correctly: squeeze a third of a lemon into a glass of warm water, drink on an empty stomach, 20-30 minutes before breakfast. During this time, do exercises or morning exercise and only then start breakfast. If you don’t like lemon water, don’t force your body. Just drink boiled water room temperature. You should not drink cold water on an empty stomach, as the body will need to spend energy to warm it in the stomach, and only then will it begin to be absorbed.”

Is it possible to replace water with other drinks?

Leonid Elkin: “City residents often drink coffee, freshly squeezed juices and other drinks. I do not recommend drinking more than two cups of coffee per day - it contributes to dehydration. Freshly squeezed juices retain their vitamin properties only for two to three hours after pressing.”

“For one cup of coffee you need to drink in addition to your norm plus one glass of water,” adds Ksenia Selezneva.

What kind of water to drink?

“It is not recommended to drink carbonated water regularly and in large quantities, as this can negatively affect the condition of the mucous membrane of the esophagus and stomach. If you don't like the taste of regular water, you can add lime, lemon, fresh cucumber, cut into slices,” says Selezneva. She leans in favor of purified, alkaline water, since it is known that many pathological processes occur in the body against the background of acidification. And he adds: “According to UNESCO, the most clean water- in Finland, you can drink tap water there, just like in Switzerland and some other countries. In Russia, this is definitely not worth doing; use filters to purify water.”

Leonid Elkin: “I advise you to drink sparkling water for detoxification and additional mineralization. It contains dissolved oxygen, which has a detrimental effect on bacteria in the intestines. Carbonated water is also a preventative antibacterial agent.”

What about mineral water?

An expert from the Union of Bottled Water Manufacturers, Dmitry Korobkov, explains how to read the label on bottles: “It should indicate mineralization (g/l), main ion composition (mg/l), source of origin, well number or name of the source (spring, deposit) , manufacturer, its legal address and actual production address, date of bottling of products, expiration dates and storage conditions. The conditions for storing water after opening the bottle must be indicated. The words: “pure”, “live” are just marketing. By pouring a glass of water that says “natural mineral” on the bottle, you can be sure that you are drinking water from underground sources (artesian wells or pressure springs), where groundwater does not flow. Its composition is not subject to chemical treatment, and it reaches the shelves in its original form, with a whirlpool of microelements that was provided by nature.”

Do I get water from food?

According to The USDA National Nutrient Database for Standard Reference, these foods have the following water content:

Does water really affect the condition of the skin?

Nutritionist Robin Jephtha says: "Water alone produces up to 60% of collagen protein, so drinking enough water is the first step to improving your skin." Dr. Elkin agrees with him: “If the cell is filled with water, collagen is constantly produced, and skin aging does not occur.”

Leonid Elkin: “Many experts believe that alkaline water(alkaline water) is good for health. It prevents the occurrence of diseases, inhibits the aging process, prevents the formation of free radicals, and removes toxins. Hydrogen is a powerful weapon in the fight against free radicals and helps launch the synthesis of collagen and elastin. I would recommend introducing this water into your diet. Aloe water quickly penetrates cells, improving calcium metabolism. The body's defenses and immune system are strengthened. Watermelon water is mostly just a refreshing drink. It contains vitamin C, E and B vitamins. Chlorella algae in water rejuvenates the body, has an anti-inflammatory effect, strengthens the immune system, and also normalizes blood glucose levels. Collagen water is water with collagen dissolved in it, but scientists are still debating whether it penetrates cells. At the moment, this is rather from the marketing category, as with hyaluronic acid in the form of pills. But water with probiotics is a super thing. A very working story for improving the functioning of the gastrointestinal tract, normalization metabolic processes and detoxification of the body. And yet, I would not recommend completely switching to any such water, if only because we do not have a genetic predisposition to drink, for example, only coconut water.”

What are the benefits of the popular coconut water?

Coconut water contains natural electrolytes, potassium and sodium, which are key ingredients for rehydrating our body. “It is good for strengthening blood vessels, improving the functions of the gastrointestinal tract, and normalizing the water-salt balance in the body,” notes Elkin. Electrolytes are important for normal operation nervous and muscular system, which is why athletes often drink fortified or sports drinks. The advantage of coconut water compared to them is that it is natural and free of dyes and sugar.

Water is useful and even necessary, but you shouldn’t pour liters of it into yourself. There are many myths associated with water; it is recommended for weight loss, for colds, for pain in the head and joints, even to supply the body with energy. We figured out how much water you need to drink per 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 specific amount of water that a person should drink per day. The daily water requirement 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 American National Academy of Sciences, Engineering and Medicine conducted research and concluded general recommendations on water consumption for adults.

The researchers emphasize that these figures include not only water, but also moisture from food products. It's important to understand that people get 80 percent of this from drinking water and drinks, including caffeinated drinks, and the remaining 20 percent comes from food. Therefore, there is no need to rely on the old myth about 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 and low physical activity at moderate air temperatures. The report also states that the daily water intake of athletes and people with high physical activity in hot climates can be more than 6 liters of water per day.

As a reminder, these numbers are approximate. The main thing you need to focus on when consuming water is the natural feeling of thirst. Contrary to popular myth, the feeling of thirst appears long before the first signs of dehydration - evolution solved this issue without nutritionists. During the research, it was noticed that the daily amount of water caused by thirst that we consume through food and drinks is sufficient to maintain normal hydration for a healthy adult.

Is it harmful to drink a lot of water?

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

If your water needs are increased, drink water in small portions evenly throughout the day. This is the easiest way to keep the water-salt balance in balance. There is no need to endure and then drink a lot at once - excess water will take a long time to leave the stomach, 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 loss of moisture through sweat. For example, in case of illness, sports or physical labor. Especially in dry and hot climates, when moisture release occurs quickly and unnoticed. During the heating season, the air in the apartment becomes dry, the evaporation of water through the skin and breathing increases - the skin dries out, you want to drink more often. More water may be needed even if your diet changes. For example, if you ate a lot of salty or sweet foods. In such cases, do not be afraid to drink more if your body desires it - focus on the feeling of thirst.

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

Should you drink water during exercise?

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 disrupted. With sweat comes the salts necessary for normal muscle function and metabolism. With the loss of moisture, the blood thickens and it becomes difficult for the heart to move it throughout the body. If these losses are not replenished on time, dehydration occurs - weakness, dizziness, nausea. In severe cases, this can lead to seizures and loss of consciousness.

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

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

How much water can you drink after training?

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

• Feeling thirsty. Drink as much as your body requires.
• Amount and color of urine. U healthy person urination should be frequent throughout the day and the color of the urine should be light.
• Body weight. Typically, weight loss after exercise is associated with fluid loss that needs to be replenished. For every 100 g, drink 100-150 ml of liquid in small portions throughout the day.

How long after eating can you drink water?

You can drink water before, during and after meals. Water does not interfere with digestion, does not dilute gastric juice and does not change its acidity. Scientists from the University of Calgary proved this in their tests. Therefore, there is no need to separate food and water - drink while eating.

Water drunk during meals helps digestion: food breaks down faster and passes through more easily. digestive tract. In addition, drinking during meals helps you avoid overeating.

For more information about the effect of liquid on digestion, watch the video by Boris Tsatsouline.

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 meals, your body will need less food. Physically, your stomach will actually fill with water, and you will actually eat less. But this is not a method of losing weight. Water drunk on an empty stomach is quickly eliminated 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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