The share of water in the human body is about 60% . In this case, the body is constantly losing it, so there is a need to replenish the "reserves". On the issue of the daily amount of water necessary for the normal functioning of the body, there are many opinions and it is extremely difficult to figure out which one is really correct.
Health professionals most often call one figure - 2 liters per day . At the same time, there is an opinion that a person should drink water constantly, even if he does not feel thirst, because the body is always in a state of near dehydration.
The only thing that can be said with certainty - the need for water of each individual person is directly dependent on a number of external and internal factors, including the characteristics of the organism, natural conditions, and so on. We suggest considering the results of some studies, within which the issue of water consumption, as well as its effect on the functionality of the body and brain, was studied. The purpose of this article is to determine the daily rate of water consumption, taking into account individual needs.
The effect of water on brain function and energy
According to the results of many studies, it was found that a person suffering from dehydration, in contrast to others, gets tired faster. In addition, in this case, brain functions also suffer.
So, an experiment was conducted, which showed that in women who lost 1.36% of fluid during training, mood and concentration worsen, and the frequency of headaches increases.
In other studies, it became apparent that moderate dehydration (ranging from 1 to 3%) due to physical activity or overheating, has a negative effect on many brain functions.
It should be noted here that 1% of body weight is a significant amount. Liquid in such an amount is lost during exercise or high air temperature, that is, when a person sweats profusely. Moderate dehydration can adversely affect a person’s performance and also cause a decrease in stamina.
From the foregoing, it can be concluded that in any case, moderate dehydration is harmful. No matter what it is caused by, physical activity or overheating, the consequences will be negative for both the body and the body as a whole, and for mental health.
How to drink water to lose weight
It is believed that if you drink a lot of fluids, your appetite is suppressed and, as a result, your body weight decreases. As adherents of this opinion explain, this is due to the fact that thanks to water, metabolic processes are accelerated.
According to the results of studies, it was proved that drinking 0.5 liters of water at a time temporarily increases metabolism by 24-30%. On the graph, the upper line shows how energy consumption increases, after 1.5 hours the effect decreases.
During the experiments, it was found that with the use of two liters of liquid, namely water, per day, energy consumption increases by about 96 calories daily. Here, the temperature of the water plays a role: cold is preferable, because the body needs additional energy to heat the liquid, that is, it consumes more calories than when body temperature water enters the body. When drinking water 30 minutes before a meal, the amount of calories consumed during meals decreases, especially when it comes to an elderly person.
According to the results of one of the studies, it turned out that a diet that requires consumption of 0.5 liters of water before eating can reduce weight by 44% in 12 weeks more than with a normal diet. In general, drinking the right amount of water before a meal increases the effectiveness of losing weight, especially if it is combined with a good diet.
All of the above indicates that water really causes a temporary acceleration of metabolic processes, and drinking before meals increases the amount of calories consumed by the body.
The influence of the amount of water consumed on the development of diseases
Increasing the amount of fluid used (in particular water) can have a positive effect on the body, helping it cope with some problems:
- Frequent water intake helps with constipation.
- In the case of oncology, the effect of frequent drinking is also positive. Several studies have shown that people who drink more water than others are less at risk for bladder and colon cancer. However, according to the results of some experiments, this effect has not been proven.
- Increased fluid intake reduces the risk of kidney stones.
- Since water is needed to moisturize the skin, its increased amount entering the body positively affects the condition of the skin and reduces acne. This opinion is often found on the Internet, but is not supported by relevant studies.
Thus, it is obvious that more water helps to cope with a number of problems, as well as prevent the development of certain diseases.
Total water: are other fluids taken into account
The water balance is affected not only by pure water, but also other liquids used by humans, in particular those found in beverages and foods.
There is an opinion that caffeinated drinks should not be taken into account in the daily intake of liquid, since caffeine is a diuretic. However, in the course of research it was found that such drinks have a very weak diuretic effect.
In addition, water is contained in the bulk of food: meat, eggs, fish, fruits, vegetables and so on. If a person consumes foods rich in water, tea, coffee or other drinks, it is highly likely that he does not need an increased rate of liquid to maintain water balance (except when it comes to a person with heavy sweating).
So, it is obvious that all liquids, not just water, should be taken into account in the total amount of water consumed. Coffee and tea are no exception, as are water-rich and succulent foods.
Thirst is the main indicator
For the normal functioning of the body and in general for survival, it is important to constantly maintain fluid balance. Nature is the best adviser. A healthy body perfectly copes with complex tasks and sends signals to the brain in case of any problems or needs. Thirst - is a signal of the body that there is a need for water.
Most people should not think about the amount of water consumed, and even more so, worry about it. A more reliable mechanism than thirst simply does not exist. Moreover, it does not require following any rules, everything happens in a natural, natural way.
However, it cannot be denied that in some cases an increased rate of fluid intake is required. For example, if we are talking about profuse sweating, which is the result of great physical exertion or increased activity, as well as heat. It is vitally important to restore water balance in a timely manner. As for athletes, due to regular and intensive training, in addition to more liquid, they also need to replenish the supply of electrolytes.
Also, in women, during breastfeeding, the need for fluid increases. The same applies to the period of diseases accompanied by diarrhea and vomiting. For older people, adherence to fluid intake per day is a matter of principle. This is due to violations in the functioning of thirst regulation mechanisms that appear with age.
From the above, it can be concluded that most people do not need to worry about water balance, as thirst will give a signal when there is a need for fluid. But there are a number of exceptions and certain external and internal factors that indicate the need for an increased amount of water.
How to determine your daily water intake?
There is no concrete answer to this question, as has already become clear from this article. Too much depends on the circumstances and characteristics of the body. But to understand this issue, you can conduct an experiment. Some people do work better and become more active when they drink more fluids. But for others, on the contrary, it causes a negative reaction, since you have to visit the restroom more often.
The main rule - you do not need to constantly think about your water balance and concentrate all your attention on this. Everything can be made much simpler - just follow the principles listed below:
- Drink when thirst occurs.
- Do not drink when there is a feeling that thirst is quenched (that is, do not drink “through power”).
- With increased sweating, monitor the restoration of water balance.
How much water to drink per day and in training - Video