Truth And Myths About Water

2.5 liters of water , which every inhabitant of the planet needs to drink during the day, is fortunately a myth that has long been debunked. The amount of water that you need depends on many factors: climate, level of physical activity, health status.

However, if you need something to guide you, the US National Academy of Sciences, Engineering and Medicine has calculated approximate volumes - 15 cups of liquid per day for men, 11 cups - for women. In liters, it is 3.7 and 2.7, respectively. This water supports digestion, breathing, muscle, heart, kidney and, of course, brain.

However, there are still many questions about water that should be mentioned. Let's find out the answers to the most popular of them.

Do you need to drink a glass of water in the morning ?

Yes, it is necessary. This is beneficial both biologically and psychologically. Milan Kundera in his novel "Farewell Waltz" wrote: "People do not appreciate the morning. Because of the force, they wake up to the ringing of the alarm clock, which breaks their sleep, like the blow of an ax, and immediately succumb to a sad commotion. Tell me what a day can be like that begins so violently!” To wake up easier and not start your day with a fuss, get into the habit of drinking 1-2 glasses of water as soon as you get out of bed. The thought that it's time to let the body drink to its heart's content can get you out of bed a little faster.

Moreover, drinking water after waking up is a good idea also because during sleep the body does not hydrate, and in the morning we already feel a slight dehydration . Clean water without gas will energize and help start the day. And it will cope with this task much better than a mug of espresso.

But water with lemon or ginger on an empty stomach should be treated with caution. Such a drink can be harmful to the acid-alkaline balance of the stomach. Why should you first consult a gastroenterologist and determine the acidity of your stomach (with increased acidity and many other diagnoses, such actions are strictly prohibited). Or transfer the lemon water to a later time and supplement it with solid food.

Is it possible to maintain water balance with fruits and vegetables

It is unlikely that this will be enough: soups, berries, fruits and vegetables can satisfy only ¼ of a person's need for water . To get the other 75%, it is recommended to regularly drink still or carbonated water , unsweetened teas - green or fruit in the afternoon, mint or chamomile in the evening. If you don't like the taste of water , you can season it - add pieces of fresh or frozen fruits and berries.

At the same time, products that contain a lot of water are not completely useless in terms of hydration. These include watermelon, cantaloupe, strawberries, cucumbers, celery, leafy greens, zucchini, tomatoes, and bell peppers. If you get about 20% water from food, then the previously mentioned recommendations for the volume of liquid are reduced - 13 cups for men and 9 - for women. But remember that you should choose whole fruits, not fruit juice, if you do not want to get a glucose bomb.

Is it good to drink sweets with water ?

Definitely not. One study involving donuts and water clearly supports this. In volunteers who ate one donut with jam and washed it down with water , the concentration of glucose in the blood jumped even more than in those who ate two donuts in a row.

The thing is that water dilutes glucose and makes it more available for absorption into the blood, which causes insulin levels to rise quickly. Already 30-40 minutes after such a burst of energy, there is a loss of strength and a desire to eat something else. If such jumps continue continuously, it can even lead to type 2 diabetes.

For some reason, in order to reduce the negative sugar trace, scientists advise drinking water half an hour before or after consuming sweets, and not to wash down the dessert itself with anything. Too sweet? A good reason to reconsider your attitude to your favorite desserts.

Does water help reduce appetite ?

Everything genius is simple. Yes, water will help you feel full faster and not overeat, especially if you drink it before eating. One study found that participants who drank just 1% more water than a control group ended up consuming fewer calories, saturated fat, and sugar.

Ice water will also work. A small study published in the European Journal of Nutrition found that volunteers who drank 2 cups of ice water ate less compared to those who drank warm water . Most likely, the secret lies in the fact that the cold temperature slows down digestion, contributes to a decrease in appetite and energy expenditure.

It is useful to drink a glass of water not only before eating, but also after. Liquid helps digestion and is especially useful when consuming foods with a high fiber content. If you feel a suspicious craving for snacks, and you don't want to burden your stomach with constant digestion of food (which is right), just add more water to your diet.

Does water affect the condition of the skin ?

Yes and no. On the one hand, there are not enough studies proving that the degree of skin hydration in healthy people depends on water consumption. Moreover, you cannot turn dry skin into normal with the help of additional glasses of liquid . Specialists emphasize that it is better to approach the issue of moisturizing the skin not from the inside, but from the outside - properly selected moisturizing agents will be much more effective than drinking water .

However, if you feel that you consume an insufficient amount of water and prefer more harmful analogues, in particular alcohol, then switching to clean water will become an important element of your beauty routine. Undoubtedly, the skin will thank you for it, but it will not stop needing hyaluronic acid.

On the other hand, many dermatological diseases and increased dryness of the skin can be provoked precisely by poor-quality tap water - which we wash with and drink. It can significantly disrupt the microbiome and pH of the skin.

Bad water can be recognized by an unpleasant smell, an opaque color or experimentally - by dry skin or the appearance of inflammation. However, it will be more effective to submit suspicious water for analysis. You can solve this issue only radically: by installing a filter, preferably reverse osmosis, under the sink. In the shower, you will have to wear protective cosmetic masks and prevent water jets from getting into your face.