Water is a source of life: how to drink correctly

1. The role of water in the human body: the basis of life

Water is not just a liquid that quenches thirst, it is the basis of life on Earth and the key component of the human body. It is approximately 55-78% of our body, depending on age, floor and complexion. But why is water so important? It participates in many vital processes, ensuring the normal functioning of each cell, tissue and organ.

1.1. Transport function:

Water is a universal solvent that tolerates nutrients, hormones, enzymes and oxygen to all cells of the body. It also removes decay products and toxins through the kidneys, skin and light. Imagine water as a highway, according to which all the necessary elements run, ensuring the life of each point of the body.

1.2. Body temperature regulation:

Sleeping is the main mechanism of cooling the body. When it is hot, water evaporates from the surface of the skin, taking heat and reducing body temperature. Without enough water, this process is disturbed, which can lead to overheating and a thermal shock.

1.3. Lubrication and depreciation:

Water is an important component of the synovial fluid, which lubricates the joints, providing their mobility and preventing friction. It is also a shock absorber for the brain and spinal cord, protecting them from injuries.

1.4. Participation in metabolism:

Water is necessary for many chemical reactions occurring in the body. It is involved in hydrolysis (splitting complex molecules into simpler ones) and synthesis (connecting simple molecules into more complex ones). For example, water is necessary for splitting food during digestion and for the formation of new cells.

1.5. Maintaining blood and lymph volume:

Water is the main component of blood and lymph, which are responsible for the delivery of oxygen and nutrients to cells and for removal of waste. A sufficient amount of water provides a normal volume of blood, which is necessary to maintain normal blood pressure and efficient operation of the cardiovascular system.

1.6. Skin health:

Water maintains skin moisture, making it elastic, elastic and healthy. The lack of water leads to dryness, peeling and premature skin aging.

1.7. Kidney work:

The kidneys filter blood, removing waste and excess fluid. A sufficient amount of water is necessary for the normal functioning of the kidneys and prevent the formation of stones.

1.8. Digestion:

Water is necessary for normal digestion. It helps to break down food, facilitates its passage along the digestive tract and prevents constipation.

2. Symptoms of dehydration and its consequences

The lack of water in the body leads to dehydration, which can manifest itself with various symptoms, from mild fatigue to serious complications. It is important to be able to recognize the signs of dehydration and take measures in a timely manner to restore the water balance.

2.1. Early signs of dehydration:

Feeling thirst: This is the most obvious and common symptom. However, a feeling of thirst appears already at a degree of dehydration, so it is important to drink water regularly, without waiting for this signal.
Dry mouth: The saliva that contains water is necessary to moisturize the oral cavity and digestion. When dehydration, saliva is produced less, which leads to dry mouth.
Dark urine: The color of urine is a good indicator of hydration levels. Light urine indicates a sufficient amount of fluid in the body, and dark – dehydration.
Fatigue: Dehydration reduces the energy level of the body, which leads to fatigue, weakness and a decrease in performance.
Headache: Dehydration can cause headache, as it affects the blood supply to the brain.
Dizziness: A decrease in blood volume during dehydration can lead to dizziness and darkening in the eyes with sharp movements.
Dry skin: The skin loses elasticity and becomes dry to the touch.

2.2. More serious consequences of dehydration:

Constipation: The lack of water makes it difficult to pass the food along the digestive tract, which can lead to constipation.
Muscle cramps: Dehydration disrupts the electrolyte balance, which can cause muscle cramps.
Reducing cognitive functions: Dehydration negatively affects the brain, worsening concentration of attention, memory and cognitive functions.
Increasing the risk of kidney stones: The lack of water increases the concentration of minerals in the urine, which can lead to the formation of stones in the kidneys.
Overheating (thermal blow): As mentioned earlier, water plays an important role in the regulation of body temperature. Dehydration violates this process, which can lead to overheating and a thermal shock, especially during physical exertion or in hot weather.
Reduced blood pressure: Dehydration reduces the volume of blood, which can lead to a decrease in blood pressure and hypotension.
Loss of consciousness: In severe cases, dehydration can lead to loss of consciousness.
Failure of organs: In extreme cases, dehydration can lead to the refusal of organs and death.

3. How much water you need to drink per day: individual needs

There is no universal formula for determining the required amount of water per day. The need for water depends on many factors, including age, gender, level of physical activity, climate, health status and diet. However, there are general recommendations that will help you determine your individual need.

3.1. General recommendations:

General recommendation: Most experts recommend drinking about 8 glasses (2 liters) of water per day. This is the so -called “8×8” rule.
Individual calculation: A more accurate way to calculate the required amount of water is to multiply your weight in kilograms by 0.03. For example, if your weight is 70 kg, you need to drink 70 x 0.03 = 2.1 liters of water per day.
Consider the climate: In hot weather, when you sweat more, you need to drink more water to compensate for the loss of liquid.
Consider physical activity: During and after training, you need to drink more water to make up for the loss of liquid with later.
Consider the state of health: Some diseases, such as diabetes and kidney diseases, can affect the need for water. Consult a doctor to determine how much water you need to drink in your particular case.
Consider the diet: Products rich in water, such as fruits and vegetables, can contribute to your daily fluid rate.

3.2. Factors affecting the need for water:

Age: Babies and children are more sensitive to dehydration than adults. It is also important for older people to monitor the level of hydration, as a feeling of thirst with age is dull.
Floor: Men, as a rule, need more water than women, due to greater muscle mass.
Physical activity: During and after training, you need to drink more water to make up for the loss of liquid with later.
Climate: In hot weather, you need to drink more water to compensate for the loss of liquid with later.
Health status: Some diseases, such as diabetes and kidney diseases, can affect the need for water.
Pregnancy and breastfeeding: Pregnant and lactating women need more water to maintain their body and body of the child.
Medicines: Some drugs can increase fluid loss, so you need to drink more water when taking them.

3.3. Signs of sufficient hydration:

Lack of thirst: If you do not feel thirsty, this is a good sign that you drink enough water.
Bright urine: The color of urine should be light and transparent.
Regular urination: Ring normally several times a day.
Normal intestinal function: A sufficient amount of water helps prevent constipation.
Moisturized skin: The skin should be elastic and elastic.
Good health: You should feel awake and energetic.

4. Which water is better to drink: the choice of source and quality

The choice of water for drinking is an important question that directly affects your health. There are many different sources of water, each of which has its advantages and disadvantages. It is important to choose water, which is safe, clean and contains useful minerals.

4.1. Types of water:

Water water: This is the most affordable and common water source. However, tap water may contain chlorine, heavy metals and other pollution.
Filtered water: The use of water filters allows you to remove chlorine, heavy metals and other pollution from tap water. There are many different types of filters, from simple jugs to complex cleaning systems.
Boldwood: Butmed water is a convenient option for people who do not have access to clean tap water or prefer to drink water in bottles. However, bottled water can be expensive and not always better than filtered water. In addition, the production and disposal of plastic bottles has a negative environmental effect.
Spring water: Rodnik water is considered clean and useful, as it passes natural filtration through rocks. However, it is important to make sure that the spring from which you take water is safe and not contaminated.
Distilled water: Distilled water is the water that was cleaned by distillation, the process in which the water boils and then condenses. Distilled water practically does not contain minerals and can be useful for certain purposes, such as using in iron and air humidifiers. However, the use of distilled water as the main source of fluid is not recommended, since it can wash minerals from the body.
Mineral water: Mineral water contains certain minerals, such as calcium, magnesium and potassium. It can be healthy, but it is important to choose mineral water, which is suitable for you in composition and does not contain an excessive amount of sodium.

4.2. How to choose high -quality water:

Check the source: Find out where the water comes from and how it is processed.
Look for quality certificates: Water must comply with quality standards established by state bodies.
Pay attention to the smell and taste: Water should not have smell and taste.
Use water filters: Water filters help remove pollution from tap water.
Choose bottled water in glass bottles: Glass does not emit harmful substances into water.
Avoid water in plastic bottles containing BPA: BPA is a chemical that can be released from plastic and have a negative effect on health.

4.3. Myths about water:

Myth: 8 glasses of water per day are a prerequisite. As already mentioned, the need for water is individual and depends on many factors.
Myth: All bottled water is better than tap. The quality of bottled water can be different. It is important to choose reliable manufacturers and check quality certificates.
Myth: tea and coffee are not considered water. Tea and coffee, especially unsweetened, can contribute to your daily fluid rate. However, they also contain caffeine that can have a diuretic effect, so it is important to drink water in addition to tea and coffee.
Myth: Thirst is the only sign of dehydration. Thirst is the organism signal that it is already experiencing a fluid deficiency. It is important to drink water regularly, without waiting for a sense of thirst.

5. How to drink water correctly: tips and recommendations

You need to drink water correctly so that it brings the maximum benefit for the body. It is important not only how much water you drink, but also how you do it.

5.1. Drink water during the day:

Drink water in small sips during the day: Do not drink large volumes of water at once, as this can overload the kidneys.
Carry a bottle of water with you: This will help you not forget to drink water during the day.
Install reminders: Use applications or install a timer to remind yourself of drinking water.
Drink water before, during and after training: During training, you lose liquid with later, so it is important to replenish its reserves.
Drink water before meals: This will help you feel more well -fed and reduce the amount of eaten.
Drink water when you feel fatigue: Often fatigue is caused by dehydration.
Offer the water to others: Remember that your loved ones also need water.

5.2. Water temperature:

Drink water at room temperature: Too cold water can cause vascular spasm and complicate digestion. Too hot water can burn the mucous membrane.
Avoid the use of water with ice: Ice water can slow down digestion.

5.3. Water and food:

Do not drink food with a lot of water: This can dilute the gastric juice and complicate digestion.
Drink water 30 minutes before meals and an hour after eating: This will help digestion.

5.4. Water and physical activity:

Drink water before, during and after training: During training, you lose liquid with later, so it is important to replenish its reserves.
With long training, drink sports drinks: Sports drinks contain electrolytes that help restore the water-salt balance.

5.5. Special cases:

During pregnancy and breastfeeding, drink more water: Pregnant and lactating women need more water to maintain their body and body of the child.
In case of kidney diseases, consult your doctor about the required amount of water: Kidney diseases can affect the need for water.

5.6. Other fluid sources:

Fruits and vegetables: Many fruits and vegetables, such as watermelon, cucumber and oranges, contain a large amount of water.
Soups: Soups are also a good source of fluid.
Herbal teas: Herbal teas do not contain caffeine and are a good way to fill in fluid reserves.

6. Water for children: features and recommendations

Water plays a particularly important role in the development and growth of children. Children are more sensitive to dehydration than adults, so it is important to ensure that they receive enough liquids.

6.1. The need for water in children:

The need for water in children depends on age, weight, level of physical activity and climate. Here are general recommendations:

Infants (0-6 months): Babs on breastfeeding usually do not need additional fluid, since breast milk contains a sufficient amount of water. Infants on artificial feeding may require a small amount of additional water, especially in hot weather.
Infants (6-12 months): After the introduction of complementary foods, you can offer babies a small amount of water between meals.
Children (1-3 years old): Children aged 1-3 years of age need to drink about 4 glasses of water per day.
Children (4-8 years old): Children aged 4-8 years need to drink about 5 glasses of water per day.
Children (9-13 years old): Children aged 9-13 should drink about 7-8 glasses of water per day.
Teenagers: The need for water in adolescents is similar to the need for adults.

6.2. How to provide a sufficient amount of water for the child:

Offer water during the day: Offer the child water between meals, during and after physical activity.
Make water available: Keep the water in a prominent place so that the child can easily get to it.
Offer water in a funny form: Use bright glasses or bottles with the image of your favorite heroes.
Enjoy your child to drink water from an early age: The sooner the child gets used to drinking water, the easier it will be to maintain water balance in the future.
Offer fruits and vegetables rich in water: Watermelon, cucumber, strawberries and other fruits and vegetables will help the child make up for fluid reserves.
Avoid sweet drinks: Sweet drinks, such as juices and soda water, contain a lot of sugar and can contribute to dehydration.

6.3. Signs of dehydration in children:

Signs of dehydration in children are similar to signs in adults, but can be more pronounced. It is important to pay attention to the following symptoms:

Dry mouth and tongue:
Rare urination:
Dark urine:
Sunken eyes:
Crying without down:
Drowsiness and lethargy:
Irritability:
Dry skin:

If you notice the signs of dehydration in the child, consult a doctor immediately.

7. Water and sport: hydration to achieve the best results

Water plays a key role in maintaining the performance and health of athletes. Dehydration can significantly reduce sports results and increase the risk of injuries. Proper hydration is an integral part of the training process.

7.1. Why is hydration important for athletes:

Body temperature regulation: Water helps adjust body temperature during physical exertion, preventing overheating.
Transport of nutrients and oxygen: Water provides the delivery of nutrients and oxygen to the muscles necessary for work.
Removing waste: Water helps to remove decay products that are formed during physical exertion.
Lubrication of the joints: Water is an important component of the synovial fluid that lubricates the joints and ensures their mobility.
Maintaining blood volume: Water supports the volume of blood required for the normal operation of the cardiovascular system.

7.2. How much water should athletes drink:

The need for water from athletes is higher than that of people leading a sedentary lifestyle. The amount of necessary water depends on the intensity and duration of training, climate and individual characteristics of the body. Here are general recommendations:

For 2-3 hours to workouts: Drink 500-600 ml of water.
10-15 minutes before training: Drink 200-300 ml of water.
During training: Drink 150-350 ml of water every 15-20 minutes.
After training: Drink 500-700 ml of water to replenish the lost liquid.

7.3. What to drink during training:

Water: Water is a good choice for low and medium intensity training, lasting less than an hour.
Sports drinks: Sports drinks contain electrolytes and carbohydrates that help restore the water-salt balance and provide energy during long and intense training.
Isotonic drinks: Isotonic drinks have the same concentration of salts and sugar as blood, which provides rapid assimilation.
Hypotonic drinks: Hypotonic drinks have a lower concentration of salts and sugar than blood, which makes them lighter for digestion.
Hypertonic drinks: Hypertonic drinks have a higher concentration of salts and sugar than blood, which can slow down the absorption of fluid.

7.4. Signs of dehydration among athletes:

Fatigue:
Headache:
Dizziness:
Muscle cramps:
Reduced performance:
Far heartbeat:
Dark urine:

If you notice signs of dehydration, immediately stop training and drink water or sports drink.

7.5. Tips for athletes:

Develop a hydration plan: Determine how much water you need to drink before, during and after training.
Carry a bottle of water with you:
Drink water regularly: Do not wait until you feel thirsty.
Experiment with different drinks: Find the drinks that you like and which are well absorbed by your body.
Follow the color of urine: Light urine indicates a sufficient level of hydration.
Consider the climate: In hot weather, you need to drink more water.

8. Water and weight loss: help in achieving the desired weight

Water can be an effective tool in the fight against excess weight. It helps to accelerate metabolism, control appetite and remove toxins from the body.

8.1. How water helps to lose weight:

Acceleration of metabolism: Water use can temporarily accelerate metabolism, which helps to burn calories.
Appetite control: Drinking water before eating helps to feel more well -fed and reduce the amount of eaten.
Replacement of calorie drinks: Replacing sweet drinks with water can significantly reduce calorie intake.
Disposing toxins: Water helps to remove toxins from the body, which helps to improve metabolism and weight loss.
Improving digestion: Water is necessary for normal digestion, which helps prevent constipation and bloating.
Energy increase: A sufficient amount of water helps to feel more energetic and active, which helps to increase physical activity and burning calories.

8.2. How to drink water for weight loss:

Drink water before meals: Drink a glass of water 30 minutes before meals.
Drink water between meals:
Replace sweet drinks with water:
Drink water when you feel hunger: Sometimes thirst is mistaken for hunger.
Drink water with lemon: Lemon helps to accelerate metabolism and improve digestion.
Drink water during the day:
Increase water consumption during physical activity:

8.3. Tips for weight loss with water:

Set a goal: Determine how much water you want to drink every day.
Carry a bottle of water with you:
Install reminders:
Write down the amount of water drunk:
Make the water more tasty: Add lemon, cucumber or mint to the water.
Combine the use of water with proper nutrition and physical activity:

9. Water and aging: maintaining youth and health

Water plays an important role in maintaining youth and health throughout life. Dehydration can accelerate aging processes and increase the risk of various diseases.

9.1. How water helps to slow down aging:

Moisturization of the skin: Water maintains skin moisture, making it elastic, elastic and healthy.
Wrinkle protection: A sufficient amount of water helps to prevent the appearance of wrinkles.
Improving blood circulation: Water helps to improve blood circulation, which ensures the delivery of nutrients and oxygen to skin cells.
Disposing toxins: Water helps to remove toxins from the body, which helps to improve the condition of the skin and health as a whole.
Maintaining joint health: Water is an important component of the synovial fluid that lubricates the joints and ensures their mobility.
Protection against diseases: A sufficient amount of water helps to reduce the risk of developing various diseases, such as heart disease, diabetes and cancer.
Improving cognitive functions: Water is necessary for normal brain function, which helps maintain clarity of mind and memory.

9.2. How to drink water in old age correctly:

Older people are more sensitive to dehydration than young. With age, the feeling of thirst is dull, so it is important to monitor the level of hydration and drink water regularly without waiting for this signal.

Drink water during the day:
Carry a bottle of water with you:
Install reminders:
Offer the water to others:
Drink water with food:
Avoid sweet drinks:
Consult a doctor about the required amount of water:

9.3. Tips for maintaining youth and health with water:

Drink enough water:
Use products rich in water:
Engage in physical activity:
Observe a healthy lifestyle:
Farm up:
Avoid stress:

10. Water and various diseases: effect on health and recovery

Water plays an important role in maintaining health and recovery in various diseases. A sufficient amount of water helps to improve well -being, accelerate the recovery process and prevent complications.

10.1. Water and colds:

Water helps to dilute sputum and relieve expectorant.
Water helps to reduce body temperature.
Water helps to remove toxins from the body.
Water helps to prevent dehydration.

10.2. Water and constipation:

Water helps to soften the chair and facilitate its passage by the intestines.
Water stimulates intestinal motility.
Water helps to prevent dehydration.

10.3. Water and kidney disease:

Water helps to remove waste and toxins from the body.
Water helps to prevent the formation of kidney stones.
Water helps to maintain the normal function of the kidneys.

10.4. Water and diabetes:

Water helps to control blood sugar.
Water helps to prevent dehydration.
Water helps to improve the function of the kidneys.

10.5. Water and heart disease:

Water helps to reduce blood pressure.
Water helps to improve blood circulation.
Water helps to prevent dehydration.

10.6. General recommendations for diseases:

Consult a doctor about the required amount of water.
Drink water regularly during the day.
Avoid sweet drinks.
Use foods rich in water.
Follow the doctor’s recommendations for the treatment of the underlying disease.

In conclusion, water is an elixir of life necessary to maintain health and longevity. Remember the importance of proper hydration and listen to your body. Drink enough water every day, and you will feel better, more energetic and healthier.

Water is a source of life: how to drink correctly

Leave a Reply Cancel reply