How Much Water You Need To Drink Per Day: How To Calculate The Rate

How water affects health. Why should you drink water?

Each of us at least once in his life heard such expressions as "Water is the basis of life" and "Water is the source of life on Earth." And this is true to some extent: water is the most common liquid on the planet, including in the human body. A person consists of 70-75% water, it is contained in the blood, in the muscles, and is a structural component of all cell membranes. In terms of importance for a person, water is in second place after air, there is evidence that a person is able to stay without water for up to 7 days.

In the human body, water performs a wide variety of functions:

• water is a universal solvent and carrier of trace elements. It is largely through water that we ensure the maintenance of an adequate mineral composition of our internal environments;

• water has a structural function;

• thermoregulatory function is manifested in the fact that water has a high heat capacity;

• water provides cell metabolism;

• maintenance of mucous membranes, such as joints with their articular surface, intra-articular fluid, mucous membranes of the mouth, gastrointestinal tract, mucous membranes of the urogenital area - everywhere water maintains moisture;

• enzymatic, without its participation it would be impossible to enzymatic transformation of substances;

• maintaining the correct rheology of fluid media such as blood, bile and lymph;

• water plays a big role in the detoxification process;

• water is a source of trace elements such as calcium, magnesium, chlorine, iron and others.

The modern rhythm of life, excessive concentration at work, the desire to do everything and everywhere often lead to the fact that we forget to eat properly and regularly, not to mention drinking enough water. But if we forget to eat, this is not as bad for the body as insufficient water intake. As a result of dehydration, you can notice the following changes in the body:

• the skin becomes dry and thin, as a result of which wrinkles appear much faster;

• hair and nails also undergo changes - they become thinner and lose their luster;

• dryness appears in the mouth, plaque on the tongue and bad breath may appear;

• there is eye fatigue, discomfort in the eyes, as the cornea lacks moisture;

• blood becomes thicker, which can lead to thrombosis;

• a constant lack of water leads to disturbances in the functioning of the kidneys;

• resistance to infections decreases;

• appetite increases, since in the brain the center of hunger and thirst are very close to each other, and often a person confuses the desire to drink with the desire to eat - hence overeating.

How to calculate the rate of water consumption per day

So, there are several options for how you can calculate the daily rate of water consumption. The average calculation of water is 30-40 milliliters per day per 1 kilogram of body weight per day. This suggests that if a person weighs 60 kg, he should drink 1800 ml of water per day, or 1.8 liters.

There is also a version of the calculation of the rate of water consumption, developed by the US National Research Council. The bottom line is that you need to consume 1 ml of water for every calorie of food. Therefore, if a person eats about 1500 kcal per day, then he needs to drink 1.5 liters of water, respectively. True, we get about 60% of the necessary moisture from food.

Per day, the human body loses around 2-2.5 liters of fluid: during urination, in the process of breathing, with sweat, especially during intense physical exertion. Therefore, it is extremely important to maintain a balance. Whether we have enough water or not, our own body can tell: for this we need to pay attention to the color of urine. If it is dark, then the person is not drinking enough and needs to increase their fluid intake. The second test: pinch your hand on the outside of the palm. If the skin is smoothed quickly - everything is in order, if slowly - the cells need moisture.

However, despite all the formulas that exist today for calculating the required amount of water consumption per day, despite the well-established rule “consume at least 2 liters of water per day”, your water rate is a purely individual value. In a recent interview, WHO representative, the organization's program coordinator for water, hygiene and health, Bruce Gordon, denied the existence of a norm for water consumption: “The WHO does not have an official recommendation on the amount of water that should be consumed.

The reason is that there are so many factors that affect what exactly this rate of water consumption is for you. For example, imagine that you work all day under the scorching sun, or play sports. And you can consume from one to two liters to a very large amount of water. It also depends on the food you eat, your weight, metabolism, age. At the same time, there are recommended volumes. Some organizations have stated that it is necessary to consume liquid in such and such a volume. And I'm talking about liquid because it doesn't have to be pure water. You can eat certain fruits that have a lot of water…”

Do you count water in other foods and drinks?

A large number of studies have been conducted proving that just increasing vegetables, fruits and berries in the diet improves facial structure and skin elasticity. Below are the leading products in terms of the content of structured water in their composition:

1. Iceberg lettuce - 95.64% water - in fact, there is nothing but water in this leafy vegetable. Other types of lettuce, such as Romano, contain much more nutrients.

2. Celery - 95.43% water - an excellent choice for those who are trying to lose weight.

3. Radishes - 95.27% water - a salad of juicy radishes will be a good addition to the main course. It is rich in antioxidants, vitamins and minerals that improve digestion and help the body fight infections.

4. Cucumber - 95.23% water - perfectly saturates with moisture both inside and out in the form of a cucumber mask. A nice bonus is a complex of useful nutrients, including vitamin K, potassium and magnesium.

5. Zucchini - 94.79% water - this vegetable is also rich in fiber.

    

6. Tomato - 94.52% water - saturate us with life-giving moisture, and in addition, improve the functioning of the hematopoietic system, reduce the risk of stroke and heart attack, and help prevent the development of osteoporosis.

7. Sweet (bulgarian) pepper - 93.89% water - bell pepper - regardless of variety - contains a large amount of water. In addition, the vegetable is rich in fiber, potassium and vitamin C - nutrients that our immune system really needs.

8. Eggplant - 92.3% water - together with life-giving moisture, you can get a good portion of healthy fiber, the consumption of which reduces the risk of cardiovascular disease.

9. Cauliflower - 92.07% Water - Cauliflower doesn't seem like a particularly juicy vegetable, but it's still in the top 10 foods for water content.

1. Watermelon - 91.45% water - surprisingly, the juicy and watery watermelon only ranks tenth in the ranking. There is no doubt that there is plenty of moisture in it - just imagine: one serving of a berry is equal to 250 ml of water. In addition, watermelon contains an important antioxidant lycopene, which prevents the development of cancer, diabetes and heart disease.

2. Spinach - 91.4% water - spinach gives off the main moisture during heat treatment - when stewed, it becomes tender and juicy. The vegetable also contains calcium, magnesium and potassium - elements necessary for our bones.

3. Strawberries - 90.95% water - This red berry is rich in antioxidants. Scientists claim that strawberry consumption reduces the risk of Alzheimer's disease and hypertension.

4. Cantaloupe melon - 90.15% water - one serving of the berry contains only 46 calories and a full gram of healthy fiber. Not to mention the impressive dose of vitamin A.

5. Grapefruit - 90% water - closes the list is not the most popular, but very juicy citrus - grapefruit. In terms of water content, it has gone far from tangerines and oranges. In addition, citrus is rich in vitamin C and phytonutrients that have anti-cancer properties.

Various drinks have also been studied and the hydration capacity of these drinks has been evaluated. Water (still and carbonated), Coke, Diet Coke, Isotonic Sports Drink, Oral Rehydration Solution, Orange Juice, Light Beer, Hot Black Coffee, Hot Black Tea, Cold Black Tea, High Fat Milk and fat free. It was not water that showed the best hydrogenation capacity: the beverage hydration index (BHI) for rehydrating oral solution (1.50), skimmed milk (1.44) and high-fat milk (1.32) was significantly higher than for water (1.50). 0).

Situations when it is necessary to adjust the rate of water consumption

There are various situations and diseases in which you still have to clearly monitor the amount of fluid you drink and adjust the rate of water consumption, we will consider them in more detail.

1. In hot weather, we sweat more, therefore, we lose more moisture that needs to be replenished.

2. When visiting the bath and sauna, there is also an active loss of fluid.

3. During pregnancy and breastfeeding. During pregnancy, you must definitely drink water, but you need to control. In late pregnancy, in the third trimester, there are violations of the water balance. This is a very common pathology, swelling of pregnant women, especially until the end of pregnancy. Here you need to be very careful and not give an extra load.

    

4. During illness, because any illness is accompanied by intoxication, it is advisable to increase the amount of fluid you drink, especially if high body temperature is added to this.

5. For various chronic diseases, which include hypertension, heart, kidney and liver diseases, the rate of water consumption is adjusted and agreed with the attending physician. Usually, people with chronic diseases limit their water intake, but it is recommended to replenish it from vegetables and fruits, take a cool shower in the heat and drink tea acidified with lemon, and also avoid pickles and smoking.

6. Often a person is faced with such an unpleasant and delicate problem as constipation due to insufficient fluid intake, in many cases the situation can be solved by adjusting the drinking regimen.

7. Pain in the joints in some cases can also indicate insufficient water intake, because the joint consists of cartilage, which in turn is 80% water. Due to this, they are elastic and durable. Also in the joint bag is placed synovial fluid, which softens the friction inside the joint. When dehydrated, unpleasant sensations appear in the joints, creaking in the elbows and knees. Cartilage becomes less elastic, and the joint fluid turns into a viscous and thick jelly. Depreciation decreases and friction inside the joints increases.

8. Food poisoning, diarrhea and vomiting are also critical situations that require increased water intake, since in these states the body consumes a catastrophic amount of fluid, so dehydration occurs many times more often. It is not always necessary to drink ordinary water to make up for losses. Doctors recommend that in case of poisoning, vomiting or diarrhea, add salt to the water and drink it in small sips. Salt retains fluid in the body and reduces the chance of dehydration.

Can you drink too much water

It would not be superfluous to discuss those moments when the rate of fluid recommended for consumption is noticeably exceeded. This condition is called overhydration and it is highly undesirable to allow it.

Symptoms of overhydration are similar to poisoning. Another name for it is water intoxication. The bottom line is that the cells and the intercellular space are filled with fluid. Sodium, potassium, and other components necessary for normal functioning are washed out. A significant excess of fluid can lead to death. On average, for this you need to drink 8-10 liters of water per day. But individual characteristics often lead to the fact that even with normal use of water, hyperhydration still develops and below are some symptoms of excess water in the body:

1. Behavioral symptoms - from the outside, the person seems a little strange: he drinks a lot of water, carries containers of mineral water with him everywhere. Most likely, an irresistible habit has developed. A person cannot do without a constant supply of water, the internal organs are stretched, the cells of the body require a constant supply of fluid. Large volumes of water are taken by people who eat salty foods and experience an excess of salts in the body.

2. Frequent use of the toilet - if you notice that you began to go to the toilet often, the problem may be excess water. Normally, it is enough to go to the toilet to urinate up to 8 times a day. Alarming symptom - 10 trips or more.

3. Colorless urine - the normal color of urine is yellowish. Moreover, the color can be either completely transparent or cloudy. But still, yellow "notes" in the discharge should be present. When they are absent, this is a clear symptom of excess water in the body. Absolute transparency is not a sign of health, but evidence of a deficiency of important components.

4. Signs of poisoning, nausea - with an excess of moisture in the cells, a complex of symptoms characteristic of dehydration appears. First of all - nausea, symptoms of intoxication. With severe overhydration, vomiting occurs, sometimes without food masses. Indigestion and diarrhea are also possible. A person goes to the toilet literally with water, and not with feces.

5. Headache - anatomically, overhydration is expressed literally in swelling of the internal organs, including the brain. Excess fluid in it leads to the fact that the brain literally presses on the bones of the skull. And this inevitably leads to the appearance of migraines, a strong pulsation in the head, pressing sensations.

6. Pale skin - first of all, the skin of the hands, lips, skin of the feet turns pale. This happens, rather, not because of an excess of water, but because of a lack of sodium. It is sodium that determines what shade the skin will be. In principle, the pallor of the skin can be seen without hyperhydration. The skin turns pale gradually, and with the use of two liters of water a day, a pale shade is unlikely.

7. Muscle weakness, decreased tone - in addition to a decrease in tone, overhydration causes leg cramps. This is possible even if the amount of water consumed is within reasonable limits. In particular, the lack of micronutrients such as sodium or potassium itself causes numbness.

    

8. Constant fatigue and irritation - drinking too much water, a person leaves himself unprotected from the effects of stress and physical exertion. He cannot resist intense negative factors. Also gradually formed excessive drowsiness, fatigue. Every day it becomes more and more difficult to leave the bed, perform work duties, concentrate attention for a long time.

Having identified the symptoms of overhydration, it is necessary to take serious measures as soon as possible. The first is to reduce the amount of water consumed. In case of acute intoxication with water, it is necessary to consult a doctor.

How to train yourself to drink enough water

There are several life hacks on how to train yourself to drink enough water. Tip one - tie the use of water to any action: woke up - drank a glass of water, this good habit will also help start the work of the entire digestive tract, came to work - one more glass of water or other liquid, before leaving work - too. Tip two - the container with the liquid should be in a conspicuous place. If a bottle or carafe of water is at arm's length, it doesn't cost you anything to take a couple of sips. Do not forget about the need to train the feeling of thirst, listen to yourself and your signals. Very often the body confuses the feeling of hunger and the feeling of thirst, since the hunger centers of the first and second are very close to each other in the brain, so you can easily confuse these two needs.

As for children, it would be a good option for them to have a separate motivating bottle, which he will be pleased to hold. In this case, the child forms positive connections in the brain in connection with the process of drinking clean water. If the children are older, they can play games with them, where water is one of the components of the game.

Water for weight loss

Many scientific experiments have clearly proven the link between drinking and weight loss. Take the Stanford study, which included more than a hundred overweight women.

Scientists selected those who drank less than 1 liter of water per day and simply changed their drinking regimen, increasing the amount of fluid they consumed to about 2 liters. The study lasted exactly one year. During this time, the subjects' weight and waist circumference were regularly measured. And in the final, the researchers found that the water caused weight loss: each woman, without changing her lifestyle, lost up to 2 kilograms.

Another study was conducted in schools. Drinking water fountains have been installed in 32 educational institutions in Germany so that children can quench their thirst at the earliest opportunity. And the schoolchildren were given several lectures on how useful water can be.

And again, impressive results: at the end of the school year, it turned out that regular drinking reduces the risk of being overweight by 31%. Nearly 3,000 children of primary school age participated in the study.

So the link “drink and you will be slim” can be considered statistically proven.

Water, studies show, has a whole range of properties that can speed up weight loss (or keep fit if you are not already overweight).

1. Water increases calorie expenditure

   It is enough to drink 500 ml (about two glasses) of water - and after 10 minutes the metabolic rate will increase by 30%, and the effect will last at least an hour. If you drink 2 liters per day, this will be equivalent to losing about 100 kilocalories. That’s about how much you would lose if you swam at a calm pace for half an hour, walked for 40 minutes, or washed the floors for just over half an hour.

    

1. Water reduces calorie intake

   If you quench your thirst with water, then you do not quench it with other drinks that can be much more high in calories: lemonade, cola, sweet tea, juices, fruit drinks, milk. It seems like a trifle, but in fact, the reduction in calorie content is quite significant: on average, as studies show, a water lover consumes almost 200 kilocalories less per day than someone who does not control what exactly they drink.

    

2. Water reduces appetite and body fat

   To prove this, the researchers selected 50 overweight women and asked them to drink 500 ml (2 cups) of water three times a day: half an hour before breakfast, lunch and dinner. More young ladies were not limited in anything.

    

After eight weeks, it turned out that the women's appetite had decreased: in order to get enough, they had less food than before. That is, they consumed fewer calories and lost those extra pounds. The average weight loss over 8 weeks was approximately 1.5 kilograms.

Of course, we should not forget that although water helps to lose weight and keep fit, you should not go beyond the norms of individual consumption. Moreover, the moisture that you get from food is also considered. In everything, it is important to maintain balance and rationality in consumption.