How much water should you drink per day? The myth that a person needs to drink at least two liters of water a day is not so many years old, but all of humanity willingly believes in it.
Together with nutritionists, we figured out how much liquid a person really needs and whether only water is considered it. Maybe soup would do?
Why we should drink Enough Water?
Drinking enough water helps our body perform various functions easily. Vitamins, carbohydrates and proteins are properly dissolved, fermentation reactions are easier, nutrients enter the cells, and toxins are eliminated from the body.
Improve skin condition and strengthen the immune system and overall well-being. Even our body’s ability to regulate temperature, build muscle, and burn fat is tied to water intake.
How Much Water Should you Drink a Day?
An adult loses an average of 1.5 to 2 liters of water per day through breathing, digestion and sweating – even when not moving. And the loss of these 1.5–2 liters of water must be replenished. Athletes and residents of regions with a hot climate should consume even more water – to avoid dehydration.
This is important for adults, children and the elderly: age, weight and lifestyle affect the amount of water needed to drink. It does not matter if you are healthy or sick. Your diet also plays a role.
For example, vegetarians and those who consume large amounts of fruits and vegetables meet part of their water needs from the foods they eat.
How Much water Should you Drink Per Day?
The statement that all the people need to drink 8 glasses of water per day is not entirely accurate. The required volume of water should be calculated based on the individual characteristics, lifestyle, weight and age of a particular person.
It is worth considering physical activity during the day, in the presence of chronic diseases, weather conditions or some other indicators.
Doctors recommend starting the day with a glass of water and then taking several sips every half an hour or an hour between meals. Then a sufficient amount of water will begin to enter the body, and after a while it will gratefully respond to this with a feeling of thirst.
An approximate formula for calculating the required amount of water is about 35 milliliters of water per kilogram of body weight per day. Experts note that the body’s true need for water depends on many factors – gender, age, climate, level of physical activity, the presence of chronic diseases.
Plain Water or Mineral Water?
Mineral water is not drinking water. Drinking it in liters is not useful. For those who want to improve the work of digestion (for example, a choleretic effect is pronounced), then it is drunk half an hour before meals in a warm form.
Everyone else – after eating, and not immediately, but after half an hour or an hour, in small sips, slowly, says nutritionist Galina Bartashevich.
Mineral water refreshes, stimulates appetite and helps relieve fatigue, but table waters with a mineralization level of not more than 1 g / l are suitable for this, as well as medical table waters with a mineralization of 4–5 g / l.
At the same time, you can drink a glass of water no more than 200 ml at a time. Otherwise, you will get an extra load on the kidneys and heart.
How to Drink water Properly?
- Start every day with a glass of water – it refreshes, replenishes depleted reserves after a night and removes toxins from the body.
- Drink the first liter of water in the morning.
- Keep a bottle on your desk or handy at work.
- Use a large bottle to help set your daily limit.
- Drink a glass of water with every meal.
- Take water with you on the road.
- In addition, follow a diet: eat fresh fruits and vegetables.
- Add berries, lemon or herbs to the water.
- Drink a glass of water along with coffee and soft drinks.
- Drink water during physical activity.
Can Coffee, Soup or Tea Replace Water?
The fact of the matter is that nutritionists mean almost everything by liquid. This includes fruits, vegetables, soups, and milk. Cucumber, for example, is 95% water, while iceberg lettuce is 98%.
– The total fluid intake includes not only water, but also soup, tea, compote, coffee, kvass, kefir, liquid vegetables and fruits, and the one that we get with food; for example, cottage cheese contains up to 70% water,”.
The only thing nutritionists pay attention to is that it is still best to replenish fluid in the body with water, because it does not contain calories and additives.
Unlike various juices, fruit drinks, smoothies and other drinks, water is as inert as possible and does not affect the stomach. And any liquid that contains sugar, fiber or extractives stimulates the production of gastric juice.
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