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Jan 2, 2022
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How much water should you drink per day: truth and myths about water balance

How much water should you drink per day: truth and myths about water balance

Water balance in the body – because of what is disturbed and how to restore, read the article.

Water balance affects everything in our body: pressure, normal functioning of the gastrointestinal tract, the condition of hair, nails and general well-being.

Water imbalance also affects the condition of the skin: this can be seen by an unhealthy complexion, increased dryness, flaking, clogged pores.

Lack of water in the body leads to increased production of the sebaceous glands.

Therefore, if the hair quickly becomes oily, it may indicate a lack of water in the body.

Problems arise when the water balance is disturbed

If the water balance is disturbed, then the body will not be able to work properly. Lack of water can lead to headaches and even migraines, especially in women.

They may also develop genital infections or an increased bactericidal flora, so it is especially important for women to drink a daily rate of water.

Violation of the water balance leads to a slowdown in metabolic processes, since thick blood is not able to effectively carry oxygen. The load on the body increases, which leads to a decrease in performance.

A normal water balance significantly improves the quality of life.

Water rate per day

In medicine, it is customary to do all the calculations for a conventional person, whose weight is 70 kg.

So the needs of such a person in liquid per day are 2.5 liters. With a normal lifestyle and diet, these needs are covered by such sources:

  • 1.2 L comes in the form of drinking water;
  • 1 liter with food;
  • 0.3 l – the so-called metabolic water. It is obtained by the oxidation of proteins, fats and carbohydrates (most, 0.2 l, is obtained from the oxidation of carbohydrates);
  • Total – 2.5 liters.

The fluid release of a 70 kg person, under normal conditions, clearly corresponds to the fluid intake and is distributed in this way:

  • Invisible loss through the skin – 350 ml;
  • Invisible breathing loss – 350 ml;
  • With sweat – 200 ml;
  • With feces – 100 ml;
  • With urine – 1500;
  • Total – 2.5 liters.

Excretion of fluid from the body almost always, except in cases of severe water deficiency, corresponds to its intake.

In most cases, it does not matter for the body in what form it receives the liquid, be it pure water or tea, compote, and so on. However, it often happens that it is important for the body when fluid replenishment occurs in the form of pure water:

  1. In the morning immediately after getting up;
  2. When a person is thirsty.

At the same time, the norm is not pure water, but all the liquid that we receive by consuming fruits, vegetables, tea, coffee and even juices.

Moreover, physical activity, high temperature and low air humidity proportionally increase the daily requirement.

If you are in a dry room most of the time, especially in winter, when the batteries are turned on at maximum, and where there is no humidifier, then it is recommended to increase this volume to 35–40 milliliters per kilogram.

Drinking the entire amount at one time will not be good for your health. It is recommended to divide it into a long period: it is better to drink 200-300 milliliters once an hour than to drink a whole liter at a time.

Tea and coffee accelerate the elimination of water from our body. Logically, if we drank something with a diuretic effect, for example, a cup of tea or coffee, we should drink an additional one or two glasses of water.

Some types of juices have the same effect, especially from celery, apples, cabbage – it is also advisable to add a clean glass of water to them.

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