How much water should you drink actually
Educational Program Health / / December 19, 2019
Drink - a real fetish of the modern world. Sick - more drink, if you want to lose weight - more drink. This inspires us and reputable physicians, and happily got rid of the burden of extra kilos celebrity.
Meanwhile, the water is not as useful as they seem. And sometimes even harmful. Layfhaker figured out how much to drink, to help the body, and do no harm.
How much water is needed for health
Perhaps there is no person who has not heard about the rule 8 glasses a day. The notion that it was so much water you should drink each day, wanders around the planet which year. Nevertheless, it is at least doubtfully.
The earliest mention of it belongsThe regulation of the water content of the human organism by 1921. Author of the study day diligently exactly measured how much fluid the body loses it when urinating in form of sweat, counted cup 8 and speculated that this amount is needed reimburse. That is, the principles of calculation of water consumption have long been based on the features of the body of the individual. A little strange, do not you think?
More cautious and attentive to the nuances of modern scholars find it difficult to specify exactly how much water you should drink daily. For example, the US National Academy of Sciences, Engineering and Medicine definesDietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate adequate daily fluid standards, using the word "about":
- Approximately 3.7 l for men.
- Approximately 2.7 liters for women.
It is assumed that 80% of this amount is supplied into the body together with any beverages including milk, fruit juices, and that comprises caffeineof - and 20% solid food (Vegetables and fruits).
About (again, note that keyword!) The same figures supportWater Requirements, Impinging Factors, and Recommended Intakes World Health Organization. These approximate calculations relate to individuals with moderate physical activity at moderate ambient temperatures.
If you exercise more, and the higher the temperature (for example, you go hiking in the summer heat), the amount of liquid will have to be increased.
How? But this is a personal issue that requires a special approach and the introduction of additional terminology.
How do I know how much water to drink
Doctors There are two key featuresNutrition and healthy eating that you have enough liquid:
- You do not feel thirsty.
- Your urine is colorless or light yellow.
It's like that? So, you can relax: with a drinking regime you all okay, pour an additional volume of fluid is not necessary (even if you or someone seems as if you are drinking enough).
If there is at least one of the signs, it is necessary to consciously add between meals a glass of water, juice, fruit drinks or juice: drink will reduce the likelihood of dehydration.
By the term dehydration should be especially attentive if you go into one of the following high-risk groupsNutrition and healthy eating:
1. You are doing physical labor or sports
Any activity that makes you sweat - a clear indication for that before, during or after it to drink an extra glass of water, even if you are not too desirable.
2. You are in the highlands and hot and dry climates
These environmental conditions make you perspire heavily (although sweat can apparently be imperceptible due to intense evaporation) and thus lose more fluids than usual. Losses at a cost: do not forget to carry a bottle of water and out of it regularly othlobyvat.
3. You have a fever and / or vomiting or diarrhea occurs
The higher temperature, The more moisture is lost (vaporizes) the skin and the body as a whole. Dehydration in this case is extremely dangerous, as goes on increasing. The larger the body loses fluid, the less the body's ability to resist the disease, the higher the temperature. So, the loss of moisture increases again.
Therefore, doctors recommend drinking as much as possible under such conditions. Including using oral rehydration solutions which retain water and prevent dehydration.
4. You are pregnant or breastfeeding
The US Women's Health Office recommendsHealthy eating and women pregnant women to use at least 10 plates (2.4 liters) of liquid, and nursing - not less than 13 cups (3.1 liters) a day.
How does dehydration
Adult responsible person who has the time and resources to take care of health, it is unlikely to miss at symptoms of dehydration. But the world is not perfect, and sometimes neither the time nor the resources there. For example, if the deadline is approaching, you simply ignore your thirst. If Abraham is delayed, there is the risk of unwittingly to arrange the body moisture deficit.
Also often expose themselves wrestlers are overweight. Seeing that water It affects the number on the scalesSome are beginning to limit themselves in liquid or diuretic abuse.
It is impossible not to remember the small children who just can not tell an adult about what they want to drink. Older people also are at risk: age thirst becomes less acute, so the elderly can not always adequately assess how much water they need. Moreover, often the problem is compounded by chronic diseases such as diabetes or dementia, and taking the medicine with diuretic pobochki.
Thirst appears at 2% loss of body water. Dehydration occurs when you lose about 5% of the liquid.
If you can not determine whether a person gets enough moisture, you can use indirect signsDehydrationShowing the development of dehydration:
- Dizziness.
- Unmotivated fatigue.
- Rare urination (e.g., in diapers of infants remains dry 3 hours or more).
- Constipation.
There are also less obvious symptoms of dehydration. Ignore them in any case impossible: should increase fluid intake, and if does not help, consult a doctor: the therapist or pediatrician.
The dangerous dehydration
Here are a few complicationsDehydration, Which can cause fluid loss.
1. Problems with urination, and kidney
Prolonged or repeated bouts of dehydration can cause urinary tract infections, provoke kidney stones and even kidney failure.
2. convulsions
Together with excreted sweat and urine output electrolytes (sodium, potassium, etc.). Meanwhile, they help to transfer electrical signals from cell to cell. Due to lack of moisture and electrolytes signals can go awry, which often leads to involuntary muscle contractions - seizures, and sometimes even loss of consciousness.
3. hypovolemic shock
So it called reduction in blood volume, and its connection with the dehydration too obvious, because the blood is largely made up of water. Hypovolemic shock causes a sharp drop in blood pressureAnd also leads to the fact that organs and tissues receive less oxygen. This is a very dangerous complication.
So, maybe, begin to pour a water glass after glass to avoid any unpleasant symptoms or more serious complications? Stop, stop. In fairness it should be noted that water - it is a medicine which in overdose may be poison.
What is water intoxication
Water dilutes contained in the tissues and blood trace elements. If too much water, salt and other electrolytes lose their ability to adequately conduct electrical signals. This condition is called sverhgidratsieyOverhydration or water intoxication.
On the development of sverhgidratsii influenced by two factors. Man or drink so much that the kidneys do not have time to bring the liquid in the form of urine, or for some reason (Diabetes, kidney disease, liver reception NSAIDs) moisture is retained in body. Intoxication can even be fatalFatal water intoxication.
Therefore, if for whatever reason you decide to drink more water before the start is to consult with a physician. You may need to get tested and find an alternative to some of the drugs used by you.
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