Do you drink enough water and how much should you drink per day?

Do you drink enough water and how much should you drink per day?

DRINKING WATER DOES NOT GO OUT OF FASHION

And while different diets appear every day and disappear even faster on the waves of new discoveries and trends – one activity is always present and it is not influenced by fashion or anything else. It is our elementary need: drinking water.

The fact that the body contains over 60% of water speaks for itself how important it is to regularly take sufficient amounts of this precious fluid. It is a necessary fluid needed by every cell of the organism to function well. Water is, among other things:

“Lubricator” of joints;
Body temperature regulator;
A great cleanser of cells from the toxins they create
Immunity booster…

It is important to note that we are dealing with water in this text. Yes, it is that transparent liquid, tasteless and odorless, of the chemical formula H2O, which is abundant all around us and which is the only liquid crystal on the planet Earth. We do not deal with other liquids (various drinks, juices, carbonated drinks…) which have a pretension to replace the role of water and from which, unfortunately, very often – more harm than good.

How much water should be ingested per day?

There are many different opinions about how much water you should drink each day. Many nutritionists usually recommend eight glasses of 2.5 dl, which is about 2 liters of water a day.

However, some health gurus believe that you should constantly sip water during the day, even when you are not thirsty. Drinking water has thus become the subject of serious debate.

As with most things, drinking water is individual and depends on the person. Many factors (internal and external) affect the need for water.

How long can a person survive without water?

Without water intake, after 24 hours, a person becomes very exhausted, after 48 hours he is in great health problems, and after 72 hours – he no longer has any earthly problems.

Water is the carrier of life and it is necessary to take it constantly because the body constantly loses water – primarily through urine, breathing and sweat. To prevent dehydration, you should drink the right amount of water when you feel thirsty.

Does water intake affect mental energy levels and brain function?

Many people claim to have noticed that their lack of hydration during the day reduces their energy levels and their mental functions decline.

There are many studies that confirm these allegations.

One study in women showed that fluid loss of 1.36% after exercise impairs mood and concentration and increases the frequency of headaches.

Other studies show that mild dehydration (1-3% of body weight) caused by exercise or heat can damage many different brain functions.

Keep in mind that only 1% of body weight is a significant amount for the body. And this 1% is easy to lose, especially during activities that cause sweating.

Mild dehydration can also negatively affect physical performance, leading to reduced endurance.

Does consuming a lot of water help with weight loss?

There are many claims that increased water intake can reduce body weight by speeding up metabolism and reducing appetite.

According to two studies, drinking half a liter of water can temporarily speed up metabolism by 24-30%.

Researchers have estimated that drinking 2 liters in one day increases energy consumption by about 96 calories a day.

In addition, it may be helpful to drink cold water (not exactly from the refrigerator), as your body will need to expend extra calories to heat the water you drink to body temperature.

Is drinking water before meals useful for the line?

Drinking water about half an hour before a meal can also reduce the number of calories you will consume, especially in the elderly, and has a beneficial effect on better digestion.

One study found that people on a diet who drank half a liter of water before each meal lost 44% more weight over 12 weeks, compared with those who did not drink extra water before a meal.

Overall, it seems that consuming adequate amounts of water, especially before meals, can have a significant effect on weight loss, especially in combination with a healthy diet.

Overall, it seems that consuming adequate amounts of water, especially before meals, can have a significant effect on weight loss, especially in combination with a healthy diet.

Does more water help prevent health problems?

Increased water intake reportedly has a good effect on several health problems:

Constipation: Increased water intake can help with constipation, which is a very common problem in the modern world.

Cancer: Some studies show that those who drink more water have a lower risk of developing bladder and colon cancer, although other studies do not find such correlations.

Kidney stones: Increased water intake may reduce the risk of kidney stones.

Hydration against acne and skin: There are many anecdotal reports on how water can help hydrate the skin and reduce acne. So far, no study has confirmed or denied this claim.

Believe in your feelings – there are reasons for that

As we have seen, maintaining water balance is essential for your survival. This is why your body has a sophisticated system for regulating when and how much water you drink.

The mechanism is similar to breathing – you don’t have to think about it consciously – it is enough to let the organism send you signals and to follow those signals.

For most people, water intake is not a controversial issue – the thirst instinct is very reliable.

An urban myth about 8 glasses of water

There are no scientific facts behind the rule that you should drink 8 glasses of water a day. It is an urban myth, and here is how it came about:

Back in 1921, a researcher measured the amount of urine and sweat that he expelled from the body during 24 hours. Fluid loss was 3% of the weight of the researcher in question or about 8 glasses of fluid. He concluded that he needed 8 glasses of water to compensate for this loss, and published the relevant information.

And so a recommendation was made about 8 glasses of water, which scientists and nutritionists accepted as a fact and passed from generation to generation to this day. Of course, one forgets about individual characteristics, climate, level of activity, which all affect the amount of water a person drinks during the day.

Drinking water and the first months of life

There are quite heated debates between the proponents of the thesis: often when we are hungry we are in fact thirsty and those who oppose this kind of thinking whose counter-argument is that the signals of hunger and thirst are separate.

Why is this controversy current (and unchecked)? Proponents of “thirsty when you’re hungry” say that this kind of habit originated when we were babies. Practically, at every cry of the baby, the mothers first offer the food in question, which eventually led to a conditioned reflex. And so even today, when we eat something between meals – we are actually thirsty.

How much truth there is in these claims and who is right – we will hardly find out since such an experiment would go far beyond the moral framework of research.

Our advice is to – if you eat regularly and enough – try in case of sudden hunger between meals – drink a glass of warm water. It can’t hurt, and you will find out after a while which opposing group you are more inclined to :).

When is it necessary to drink more water?

Certain circumstances may require increased water intake.

This is especially important in times of increased sweating. This includes exercise and hot weather, especially in areas with a dry climate.

If you sweat a lot, be sure to replace the lost fluid with water. Athletes who have very long workouts, or do intense exercises, also need to replenish electrolytes along with water.

If you are breastfeeding a baby – the need for water increases. It is similar in disease states – fever as in some diseases that are accompanied by vomiting and diarrhea.

One of the characteristics of diabetes is the increased need for water – so be careful if you are “asked” for large amounts of water.

Furthermore, older people may need to consciously watch their water intake because the thirst mechanism may stop working properly in old age.

Don’t forget about your discs, because in most cases a disc herniation occurs when these pads filled with fluid shrink and thus lose the cushioning effect, which happens due to the aging of the organism.

How much water is best?

In the end, no one can tell you exactly how much water you need. It’s up to you.

Try to experiment and experientially come up with the amount that is best for you. Some people may function better with more water than usual, while for others it only results in more frequent visits to the toilet.

If you want things to be simple, the following guidelines should “work” for most people:

When you are thirsty, drink.
When you are no longer thirsty, stop.
During high heat and exercise, be sure to drink enough to make up for lost fluid.

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