Journalist, I go through life with sports. Training, healthy habits, the search for the perfect diet and text have been the main interests of both personal and professional for more than 15 years. He has more than 5 years of work in large sports clubs in St. Petersburg and more than 15 years of active training.
Journalist, I go through life with sports. Training, healthy habits, the search for the perfect diet and text have been the main interests of both personal and professional for more than 15 years. He has more than 5 years of work in large sports clubs in St. Petersburg and more than 15 years of active training.
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Why is it important to drink enough water?
Did you know that the aging process is largely a result of dehydration in our cells and organs? As we get older, our bodies slowly lose water, which affects everything from skin elasticity and joint health to digestion and brain function. In fact, in childhood, the body consists of 75% water, and in old age - only 55%.
Staying hydrated has many essential benefits:
improves brain function
keeps the skin toned, helps maintain elasticity
affects metabolism and its speed
helps the heart work
helps remove toxins and waste through the urinary system and gastrointestinal tract
lubricates joints
helps effectively recover after training
increases mood and productivity
So do not tolerate thirst, it is better to drink waterand stay hydrated!
How Water Helps You Lose Weight: Secrets of Effective Weight Loss with Water
Lack of fluid in the body leads to dehydration. A negative water balance is when you lose more water than you receive. This condition can lead to serious consequences, including:
loss of strength
deterioration of brain function
headaches and muscle weakness
decline in physical performance
decrease in flexibility, strength, and endurance.
These events occur because we lose fluid through breathing, sweat, urination, and even at rest!
The body loses anywhere from 500mL to 10L during high-intensity exercises in the heat. Source: freepik
In addition, when we lose water, we also lose vital minerals and electrolytes (sodium, calcium, potassium, magnesium, chloride, and phosphorus). These minerals maintain the water-salt balance in our body, internal levels of hydration, and impact our metabolic rates.
So, how much water should you drink per day to avoid dehydration?
Daily water intake
Is there really an average fluid intake?
The dietary guidelines published on the website of the National Health Service (NHS) of the United Kingdom (England, Wales, Scotland and Northern Ireland) suggest drinking 6-8 cups or glasses of water per day. However, the volume of the container is not specified.
Drinks without added sugar like water, low-fat milk, tea, and coffee will aid in hydration. However, limit fruit juices and smoothies to 150 ml per day because of their natural sugars.
Here’s an example for calculating your personal water needs: If you weigh 60 kg (132 lbs), don’t train regularly, and are in a comfortable (not hot) climate, multiply your weight by 30 ml. This equals 1.8 liters of water per day, which you can use as a general guideline, adjusting as needed based on your thirst and activity level
If you are actively training or are in a hot climate, then drink according to thirst, but not less than two (or even three) liters of water per day.
Before and after training, drink an additional 200 ml, do not forget about drinking during the training process.
What factors influence water consumption?
The main factors that influence water consumption are:
climate: the higher the ambient temperature, the more fluid you lose, which means the more water you need to drink
body weight: the more weight, the more fluid the body uses
physical activity: during high-intensity exercise in the heat, drink fluids with electrolytes
diet: If your diet includes plenty of fresh, juicy fruits and vegetables, your body will get some hydration from them. However, if your diet is mostly dry foods like meat and grains, you’ll need to drink more water to stay properly hydrated
health status: we need to drink more fluids during illnesses and when the weather is hot.
during pregnancy
Recommendations for maintaining water balance
Remember that children (especially infants) and the elderly are more susceptible to dehydration. If you care for someone in these age groups, pay attention to the general condition of your loved ones and make sure that their urine is light in color. Dark urine is a sign of dehydration.
To help you remember to drink enough, place a jug or glass of water in a visible place that you will see throughout the day.
To make it more attractive, add sliced fruits, such as lemon and orange, and a sprig of mint. Source: freepik
Use gadgets that remind you to drink throughout the day. However, do not force yourself to drink. If you feel well and your body does not show any signs of dehydration, then do not drink! Focus on your feeling of thirst and hydrate accordingly.
Signs of Dehydration and How to Avoid Them
Dehydration can be recognized by the following signs:
extreme weakness and fatigue
disorientation and dizziness
dark urine, infrequent urination
rapid breathing and heartbeat
in children: seems sleepy; fewer wet diapers; few or no tears when crying; the fontanelle (soft spot on the head) sinks inward.
Most importantly, avoid sweet and caffeinated drinks, they do not quench thirst, but often only increase it.
Have access to clean water during the day. Make the process enjoyable - add berries and fruits to spruce up the drink. Be attentive to yourself and your loved ones.
Journalist, I go through life with sports. Training, healthy habits, the search for the perfect diet and text have been the main interests of both personal and professional for more than 15 years. He has more than 5 years of work in large sports clubs in St. Petersburg and more than 15 years of active training.
Journalist, I go through life with sports. Training, healthy habits, the search for the perfect diet and text have been the main interests of both personal and professional for more than 15 years. He has more than 5 years of work in large sports clubs in St. Petersburg and more than 15 years of active training.
