How much and when should I drink water a day?
The nutritionist of the European Medical Center Ksenia Selezneva states: “There are still no uniform standards in Russia, but there are recommendations – an average of 30 ml per 1 kg of body weight.”
According to the world’s leading organizations, the recommended daily intake of water has been developed, including dishes containing liquid – juice, tea, coffee, watermelon, soup.
Do you need to drink, even if you don’t feel like it?
“Many people think that you need to drink water only when thirst occurs, but this is not entirely true. Thirst, as a rule, is a signal of dehydration, ”Selezneva explains. The figures speak for themselves: with a loss of 2% of fluid from body weight, a person wants to drink sharply, with an indicator of up to 10% dizzy and hallucinations occur. If a person loses 12% of the fluid, he urgently needs medical attention. With a dehydration rate of 20%, death occurs.
Is it possible to poison 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 in a day. Firstly, the kidneys still can not cope with the additional load, and secondly, swelling will appear. Excessive water intake reduces the concentration of electrolytes in the blood, in particular sodium, which maintains a balance between the fluid inside and outside the cells.
And when exactly should you drink more?
In training. During training, you consume water much faster than usual. Due to sweating and overheating, it is worth adding another 500-600 ml to the drinking norm. With the loss of fluid, 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 the result of a lack of fluid in the body, since cartilage is an elastic material that is 60–85% water.
Dr. Leonid Elkin, the author of a patented method for modeling the figure and face, is a gynecologist and surgeon of the highest category, advises: “During exercise, the body needs more water. Before training, take a few large sips or half a glass of water, during exercises you can take a small sip of water every 15–20 minutes, after the workout, drink a full glass of water to restore the water-salt balance in the body. ”
If it is hot outside, especially if the humidity goes off scale, it is necessary to replenish the moisture lost with 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, because the baby is surrounded by water and needs a sufficient amount of fluid for 9 months.
In case of poisoning. “If a person falls ill, it is necessary to establish the correct drinking regimen. Drink more to excrete decay products. Water with lemon and sparkling water works much more efficiently for these purposes, ”Elkin explains.
How to understand that I do not drink enough?
Lawrence Armstrong, Director of UCONN’s Human Performance Lab: “Firstly, if you are thirsty, then your body is 1-2% dehydrated. Many confuse hunger with thirst and overeat. To avoid this, simply drink water before you start lunch or dinner. Secondly, watch for changes in weight. I advise you to weigh yourself during the week every day after waking up. If the arrow on the scale showed 500 grams less than your average weight, you need to replenish the fluid balance by 400 ml. Thirdly, it is not superfluous to monitor the color of urine: if it is light yellow or straw, everything is in order, if it is dark, the body retains water, drink more. If urine is completely colorless several times a week, you drink too much. By the way, migraine and a constant feeling of fatigue is the first signal that the body lacks fluid. Recent studies have shown: when dehydration begins, problems with mood, decision-making, and performing routine tasks begin. This also affects the effectiveness of training: with dehydration of the body by 1.5%, endurance indicators are reduced. ”
A constant deficiency of fluid in the body increases the risk of developing diabetes, heart disease and metabolic syndrome, chronic kidney disease, and infections of the genitourinary system.
When to drink water correctly 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 in 30 minutes. There is a hypothesis that, drinking liquid during meals, we dilute the gastric juice with digestive enzymes, thereby slowing down the process of assimilation of food. Water does not have time to be absorbed into the walls of the stomach, and the fermentation process starts. I recommend drinking a little water during meals if you feel a need for it (for example, you eat rice) or when you need to drink vitamins. The main volume of fluid is better to drink in 30 minutes or an hour after eating. “
Water activates digestive juices and enzymes, accelerating metabolic processes and the absorption of breakfast. In addition, the blood becomes less dense, 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 are limited to only two.
“Before going to bed, it is not recommended to drink water, since the circulation of the lymphatic system slows down, the fluid stagnates, and in the morning you will wake up with edema,” Leonid Elkin explains.
Do I need to drink water with lemon in the morning?
Dr. Leonid Elkin: “Water in the morning with lemon is an excellent recipe for starting the stomach, energizing and cleansing of toxins. However, water with lemon should not be drunk for people with gastrointestinal diseases (gastritis, ulcers), with dental problems (sensitive enamel, stomatitis), and with an allergy to citrus fruits. It is also important to drink water with lemon correctly: squeeze a third of the 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 proceed to breakfast. If you don’t like water with lemon, do not force the body. Just drink boiled water at room temperature. “You should not drink cold water on an empty stomach, because the body will need to spend energy to warm it in the stomach, and only then it will be absorbed.”
Is it possible to replace water with other drinks?
Leonid Elkin: “City dwellers often drink coffee, freshly squeezed juices and other drinks. I do not recommend drinking more than two cups of coffee per day – it promotes dehydration. Freshly squeezed juices retain their vitamin properties only for two to three hours after squeezing. ”
“You need to drink one cup of coffee in addition to your norm plus one glass of water,” Ksenia Selezneva adds.
What kind of water to drink?
“Sparkling water is not recommended to drink regularly and in large quantities, as this can adversely affect the condition of the esophagus and stomach. If you don’t like the taste of ordinary water, you can add lime, lemon juice, fresh cucumber, sliced into slices, ”says Selezneva. It is 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 cleanest water is in Finland, you can drink tap water there, as in Switzerland and some other countries. In Russia, this is definitely not worth it; use filters to purify water. ”
Leonid Elkin: “I advise you to drink sparkling water for detoxification and additional mineralization. It contains dissolved oxygen, which is detrimental to bacteria in the intestines. Sparkling water is also a prophylactic antibacterial agent. “
What about mineral water?
The expert of the Union of Bottled Water Producers Dmitry Korobkov explains how to read the label on the bottles: “It should indicate mineralization (g / l), basic ion composition (mg / l), source of origin, well number or source name (spring, field) , manufacturer, its legal address and actual address of production, date of bottling, expiration dates and storage conditions. Be sure to indicate the storage conditions of water after opening the bottle. Words: “pure”, “live” – just marketing. Having poured a glass of water, on the bottle of which is written “natural mineral”, you can be sure that you drink water from underground sources (artesian wells or pressure springs), where groundwater does not fall. Its composition is not subjected to chemical treatment, and it reaches the shelves in its original form, with a maelstrom of trace elements, which was laid by nature. ”