How to drink water correctly and what are the benefits of it? How to drink water to lose weight Drink water every 15 minutes
Water in the body directly affects the state of health and performance of a person, his ability to recover from physical, emotional and intellectual stress, to resist stress. Insufficient amount of water consumption every day leads to the deterioration of our health.
Water is the universal solvent and the main internal environment of the body. Here are its most important functions.
- Included in all fluids (blood, lymph, digestive juices, intercellular and intracellular substance).
- Delivers nutrients to tissues and organs.
- Dissolves products that need to be removed from the body through the kidneys, skin, lungs.
Physiologists say that during the day the body loses a liter of fluid only through the lungs with exhaled air, another two to three liters come out with sweat and other natural secretions.
How much water to drink
It is impossible to name a specific number. Everything will depend on your weight, vital activity, your diet and lifestyle in general. You can, of course, calculate all this with the help of special calculators, but the best clue in this is your body.
Therefore, you do not need to bother with exact numbers. It will only stress you out. You need to drink a lot and a little. To have a feeling of comfort. This is the main rule to follow. Both dehydration and excess do not lead to anything good. Your water balance must be in balance.
In general, 1.5 to 3 liters per day will be enough. It is better to start with small doses. Drinking large amounts at once is not recommended. The body will inflate out of habit and you will have heaviness. I recommend accustoming yourself to drink 1 liter of water for a month first. If you cope with this task, then there you can already think about adding displacement. In a month, you will begin to feel your body better and understand how much water it needs.
When to drink water
So, we need to drink 8-12 glasses a day. The first dose is mandatory in the morning: after waking up, at least half an hour before meals. After all, during sleep, the body is dehydrated, it is necessary to replenish fluid reserves. The general opinion on how to drink water correctly during the day: before meals 30 minutes, after meals after 2-2.5 hours is a must. This will help start and complete the process of digestion and relieve false feelings of hunger. If you ate meat, then you need to drink a glass of water after 3.5 - 4 hours. How to drink between meals: be guided by the feeling of thirst. It is possible an hour after eating, before training (to create a supply of water in the body), an hour before bedtime. If you do not run to the toilet at night, you can drink the last glass at night.
What doses to drink
How to drink water during the day - in sips or in one gulp? Focus on the volume of the stomach. Nutritionists do not recommend drinking or eating more than 350 ml at a time in general. At a time, you need to drink one glass of water, do it slowly, in small sips. With obesity, depression, cancer, it is recommended to increase a single serving to 2 glasses. Drink slowly, part of the water during this time passes into the intestines.
How to drink water while exercising
When you have to play sports or experience significant physical exertion, a lot of moisture is spent on cooling. Evaporating, it takes away heat from a heated body and cools it.
The loss of moisture has to be periodically replenished with drinking, which is why during intense physical exertion or during sports you are so thirsty. After all, if if the loss of fluid is large, the muscles become dehydrated, which makes the movements sluggish. On the other hand, you should not overdo it with the amount of moisture, since it is difficult to continue to work hard with a full stomach.
In some cases, the body is too busy doing physical exercises and therefore it is not always possible to notice that it is time to replace the lost fluid. Timely drinking in order to replenish the loss of moisture should remove conscious attention. Sure signs of dehydration:
- dry mouth, very thirsty;
- dry lips;
- dizziness or headache;
- fatigue suddenly set in.
When the first signs of dehydration appear, it is necessary to immediately organize a break, drink, rest, giving the body the opportunity to restore fluid balance.
What kind of water to drink
Boiled water. Boiling precipitates many unnecessary mineral salts and removes chlorine. Some argue that boiled water is “dead”, so they do not recommend drinking it.
Filtration. A good way for those who find it difficult to get clean water. It is only necessary to keep in mind that different adsorbents should be used for different chemical pollutants.
structured water- melted. It is also called "living" water. Scientists have proven that it has a special structure that is beneficial for our body. The purest water is the one that freezes first. The centenarians of the mountains owe their health to structured water from glaciers.
Mineral. It is not recommended to use it to quench your thirst. Such water contains many salts and is prescribed by a doctor for the treatment of certain diseases.
It's good to drink water from a natural source(spring, well). Such water is free from iron impurities and carries a positive energy potential. Of course, the source must be verified and of high quality.
distilled water it is not recommended to drink for a long time - its pH is about 6, while in the body it is about 7.2.
bottled water- the best option for residents of the metropolis, who are too lazy to mess with freezing or filtering.
Water temperature
And how to drink water during the day in terms of its temperature? You can use it at any temperature, but you should know that warm water will be absorbed faster, hot water will stimulate the secretion of gastric and intestinal juices and draw out toxins.
Rules for drinking water
- Drink in small sips, not in one gulp.
- Always carry a bottle of clean water with you.
- If you feel hungry, try drinking first. Maybe this feeling of hunger will turn out to be thirst.
- Add (if possible) a couple of drops of lemon juice to the water.
- Try to drink water after every visit to the toilet.
- Drink whenever you are thirsty.
- Try not to drink heavily carbonated water.
FAQ
In the hustle and bustle of everyday life, people do not think about how to drink water. In our article we will give a detailed answer to this question.
From this article you will learn:
Why is it important to know how to drink water properly?
Why is it necessary to drink large amounts of clean water? Water is an invaluable source of life, its basis. It is part of the brain, blood, muscles and even the skeleton.
Eating the right amount of pure inputs is necessary for health, to remain full of strength and energy.
Water performs a huge number of functions: it supplies the organs and parts of the body with nutrients, trace elements, removes waste products, harmful substances (dyes, preservatives, additives) that enter the body from food.
Why is it important to drink water properly? Water ensures the state of health of all body systems, including the implementation of the reproductive function of the body, which is responsible for cell division, as well as for human reproduction.
During the day, the human heart, kidneys, brain pass through a huge amount of liquid (about 1 thousand liters), which are based on water. The human body loses about two to three liters of water during the day through sweat, breathing and other natural secretions. The body must properly replenish these expenses, otherwise it will negatively affect the state of human health.
To properly cleanse the body of harmful elements, a person must drink a large amount of water per day. In addition, water must be drunk properly.
Water deficiency provokes dehydration, which leads to the development of diseases.
So, a person will live without food for three weeks, and without water he will die in three or four days, so it is so important to use it correctly.
Water for humans performs the following functions:
- supplier of nutrients to all organs and cells;
- an assistant that performs the function of removing waste products.
universal solvent;
It is safe to say that water must be drunk in order to live. Next, we will consider how to drink water correctly and in what quantity.
How much and how to drink water during the day
So, how to drink and how much water should you drink?
The human body is 70% water, therefore, for each person, the amount of water consumed should be calculated individually.
This volume is determined based on the physiological and other characteristics of a person - age, weight, amount of food consumed, physical activity, etc. A person whose weight is 60 kg should drink about 1.5 liters of water, but the norm for pregnant women and people suffering from puffiness will be different.
If we are talking about an ordinary average person without any features associated with limited fluid intake, then the average daily water intake is at least two liters. It is correct to drink clean water, not liquid.
These two liters do not include tea, coffee, soup, etc., because the body constantly needs clean drinking water, and other liquids contain a large amount of substances that will then need to be removed from the body. Correctly drink 30 ml of water per kilogram of weight.
The amount of water consumed is influenced not only by the physiological characteristics of a person, but also by the ambient temperature. For example, during a hot period of time, a person sweats more intensively, therefore, more water is required to replenish. Therefore, in the summer it is correct to consume an average of three liters of water per day.
How to: drink water or not, if you don't feel like it
We have already talked about why you need to drink plenty of water. But what is the right thing to do when you do not want to drink? And how to drink water during the day? The feeling of thirst is due to the following factors:
The amount of liquid consumed per day (with the exception of pure water). For example, if a person consumes a large amount of coffee or any other drinks, then, of course, he will not feel thirsty.
The time of the year. In the cold season, thirst is much less common, since less sweat is released, and a person has a desire to drink a hot drink (tea or coffee) to keep warm.
The level of physical activity. Typically, people who lead an active lifestyle, play sports or do hard physical work, are much more thirsty than office workers.
Whether you are thirsty or not, you must force yourself to drink. For this:
Keep a bottle of clean drinking water with you at all times (in your bag, on your desk, etc.) to remind you to drink.
Set a reminder on your phone. Preliminarily correctly calculate the rate of water that you need to drink during the day, then divide this amount into several doses and install appropriate reminders on your phone.
It is correct to drink water in small doses throughout the day. It is also important to drink healthy water.
Is it right to drink water after eating
Often we hear the statement that it is strongly not recommended to drink water during a meal or immediately after it. This is usually argued by the fact that the water that is consumed during a meal dilutes the gastric juice, preventing the normal process of digestion.
How to drink water and how much? Let's dwell on this issue in more detail.
Immediately, we note that it is possible to drink water during meals or immediately after. Contrary to popular myths, it does not dilute gastric juice and does not wash out food.
The stomach has a complex organization. It has longitudinal folds, through which water quickly passes to the duodenum 12 and leaves the stomach. Gastric juice does not mix with water.
Thus, it does not matter at all when you drink water - during, before or after a meal. The talk that water dilutes gastric juice is a common myth that you should not focus on.
You can drink water any time you want. Therefore, the use of soups in food does not cause any harm to the body and does not disrupt the digestion process.
In addition, everyone knows that gastritis is earned primarily by those who do not consume liquid food.
Thus, you can drink water before, during and after a meal without compromising digestion.
Nevertheless, be sure to keep in mind that if you drink a cold drink after eating, then the protein that is part of the food will not be able to fully break down into amino acids. As a result, the protein components simply rot in the intestines, since undigested proteins decompose at the temperature of the human body.
Thus, not only will you not benefit from such nutrition, but you also run the risk of acquiring various inflammatory diseases (colitis, enteritis) and dysbacteriosis.
This fact underlies the myth that you should not drink water within two hours after eating.
This fiction is rooted in ancient times, when people in the villages did not heat up the water. Therefore, in winter the water was icy. And in those conditions, the ban on drinking water after eating was quite justified. But since we drink, as a rule, warm liquid in the form of tea, coffee, compotes, this prohibition does not make any sense.
Thus, cold liquid should not be drunk either before or after a meal. Make sure the water is at room temperature or hot.
The same applies to eating ice cream: if you eat it after a meal, then the food will quickly leave the stomach, and the protein component will remain undigested.
How to drink water with lemon
Water with lemon is a well-known natural energy booster that starts the work of all body systems, while toxins are removed, the skin is toned and cleansed, and the body fights depression. To get the maximum benefit from such a drink, you should know how to use it correctly, with what, and also under what conditions this liquid should not be drunk and even dangerous.
The citric acid found in lemon juice has many health benefits. For example, it can improve digestion, properly cleanse the liver of harmful substances, strengthen the immune system, and even save a person from chronic fatigue by saturating the human body with potassium. In some cases, drinking lemon water on an empty stomach in the morning is necessary to improve the appearance and properly heal certain diseases.
When a person is sick, his body is weakened, and he is in dire need of the intake of useful trace elements to speed up recovery. Lemon contains various vitamins and acids that fight the symptoms of a cold and help strengthen and restore immunity.
Lemon water for ARVI is used as:
antiviral agent;
vitamin complex;
medicine for sore throat.
Most often, water with lemon is used as a means for weight loss. But if you want to achieve a good effect with this drink, you need to be patient.
Alkaline liquid performs a number of the following functions:
relieves a false sense of hunger;
helps to break down fats;
improves digestion;
properly cleanses the stomach and liver of toxins;
prevents the accumulation of extra pounds.
Let's talk more about how to drink water with lemon in the morning. Some people find it difficult to wake up in the morning, they experience a breakdown and a feeling of apathy in the morning - these signs indicate a potassium deficiency in the body, which can lead to disruption of the nervous system. The smooth transmission of information to the brain is provided by potassium and sodium.
Potassium deficiency has an extremely negative effect on the nervous system, which becomes unable to provide the necessary volume of signals to the heart. Therefore, people feel causeless fear, panic attacks and chronic fatigue. Drinking water with lemon on an empty stomach will ensure that you receive the required amount of potassium. Also, this drink has other useful properties that help overcome chronic fatigue.
Lemon water, which helps to overcome a bad mood, increases the tone and endurance of the body, fills its body.
Lemon juice is often used as both a skin lightener and an ingredient in anti-aging masks. Nutritionists and cosmetologists say that it is right to drink water with lemon in the morning on an empty stomach, since this drink is the best way to care for facial skin, acting from the inside and cleansing the entire body, including the skin.
Water with lemon:
Rejuvenates the skin of the face - vitamin C, which is part of the lemon, is a natural antioxidant that smoothes wrinkles and makes the skin supple and toned;
evens and improves complexion;
mattifies, heals and cleanses the skin of the face.
Water with lemon helps to properly overcome a number of diseases and cosmetic problems, but this method of therapy is very aggressive, since even diluted citric acid can adversely affect the body of people suffering from certain diseases. If you intend to take a long-term course, consult a gastroenterologist first.
diseases of the gastrointestinal tract (ulcer or gastritis);
kidney diseases;
from sensitive tooth enamel;
stomatitis;
allergic to citrus fruits.
It takes a little time to properly prepare water with lemon, and the effect will pleasantly surprise you. Often, women do not like purely acidic water, so additional components can be added to soften the taste.
Let's dwell on the most popular recipes for making water with lemon.
Classical. In the morning, pour a glass of boiling water and add one or two slices of lemon, let the drink brew for 15 minutes, so that the water is filled with useful properties. Then the drink should be drunk in small sips. This lemon water recipe is suitable for people suffering from gastrointestinal problems, and you will also experience a slight tonic effect. This option is ideal for daily use.
Effective. Pour warm boiled water into a glass and add the freshly squeezed juice of half a lemon. This lemon water is used for weight loss. To enhance the effect, you can add 1 g of crushed cayenne pepper.
With mint. In 250 ml of drinking water at room temperature, add the juice of half a lemon and four mint leaves. The leaves should be mashed so that they give up their beneficial substances faster. Water with mint should be insisted for 15 minutes. This recipe for making lemon water is suitable for calming the nervous system. But do not drink it often - this drink can cause drowsiness.
Based on green tea. To make lemon water even healthier, you can add green tea leaves to it. Pour a few leaves with 200 ml of boiling water and leave for 10 minutes, then remove the leaves, cool the liquid to room temperature and add the juice of half a lemon to it. In just a week of taking such a drink, you will see that the complexion has improved significantly. This tea also contributes to the rapid removal of toxins from the body.
You can choose any recipe you like.
How to drink water in the morning before meals:
Water should be drunk in the morning on an empty stomach, 20-30 minutes before a meal. Thanks to this, metabolic processes are activated in the body, and the components of the liquid will properly perform their functions.
You need to drink only one glass of this drink, do not be zealous. It is right to drink water with lemon a little, but regularly.
It is correct to use a fresh, freshly prepared drink. In no case do not prepare a drink in the evening - in this case it will not bring any benefit.
The temperature of the liquid should be in the range from +22 to +36 ° C, in no case lower. Otherwise, you will harm your stomach and risk provoking cramps;
Do not store the drink in the refrigerator, drink immediately. It is correct to drink water with lemon only in the morning. If you drink it several times a day, the level of stomach acid will increase, which can cause sharp pains.
After you have drunk lemon water, you need to eat. The fact is that after this drink, gastric juice will be produced more intensively. For breakfast you can eat porridge, sandwich, scrambled eggs, pancakes.
It is correct to drink water with lemon through a straw so as not to damage the tooth enamel.
After drinking such a drink, the oral cavity must certainly be rinsed, and after breakfast, you should brush your teeth.
How to drink water for weight loss? Let's look at some effective tips.
- Water in the morning.
When you drink two glasses of water at room temperature in the morning on an empty stomach, you lose 24 kcal. This energy is spent on assimilating the incoming liquid.
Water deficiency provokes fluid retention and weight gain. Water, when it enters the blood, activates the metabolism, due to this, harmful substances are correctly removed, digestion improves, useful microelements are better absorbed, and toxins are removed from the body. How to drink water correctly so as not to swell? It is enough to drink two cups of clean water to remove excess fluid from the body, as well as get rid of excess weight. If you follow this rule, you will not only not get better, but you will also be able to lose weight.
- A glass of water can satisfy a false sense of hunger.
Often, after a heavy dinner or lunch that you ate very quickly, you may feel like eating something sweet or salty - this is a false feeling of hunger. So the body signals to us that your body is asking for water, and the brain perceives it as a signal of hunger.
It is correct to drink water slowly, in small sips, and not immediately after eating, and not earlier than 20 minutes later. Then the food bolus will have time to form. If you are hungry but less than 3 hours have passed since your last meal, it means that your body is actually thirsty.
Particular attention should be paid to the fact that it is correct to drink water, based on the calculation: 30 ml per 1 kg of a person’s weight if you rarely eat liquid food, and 20 ml per 1 kg of weight if you often eat soups. It is not recommended to drink an hour before bedtime.
- Magnesium water.
Magnesium is an important element involved in energy-consuming processes (in the work of muscles, the heart, the central nervous system) and ensures the transmission of nerve impulses. When the human body is under stress, magnesium begins to be actively consumed. That is why at anxious moments the body begins to urgently need this substance. In this case, it is right to drink mineral water, which contains this element, in order to overcome the feeling of stress provoked by false hunger. Mineral water is sold in every grocery store. Pay special attention to the composition of water: magnesium should be at least 50 mg / l.
How to drink melted water
In this section, we will take a closer look at how to properly drink water from ice. Do not use natural snow or ice to prepare melt water, as they contain various harmful substances. For these purposes, it is correct to use plastic jars designed to store water. Do not freeze water in metal containers, so as not to reduce its effectiveness.
Never melt a snow coat in a freezer to obtain melt water, as such ice is filled with harmful substances and refrigerants and also smells unpleasant.
Melt water has healing properties for no more than 8 hours after defrosting ice or snow.
And remember that such water is not heated above +37 ° C. Fresh melt water is not diluted with anything.
It is right to drink melted water immediately after you have thawed snow or ice. You should drink such water throughout the day in small sips, warming your mouth.
Melt water should be consumed in the morning on an empty stomach, in the afternoon and in the evening before meals. After that, one hour you can not eat or drink anything.
For a therapeutic effect, it is necessary to drink melt water 30 minutes before meals every day, four to five times a day. The course of therapy in this case lasts up to 40 days. On the day you need to drink melt water in the amount of 1% of the human body weight.
Drink one to two glasses of water on an empty stomach. This activates metabolic processes in the body and cleanses the intestines from toxins formed overnight.
Drink water at room temperature, as drinking cold water in the morning will cause cramps.
It is correct to drink water in small sips so as not to overload the kidneys.
During exercise, do not drink large amounts of water and immediately start exercising. First you need to restore your breath, take water in your mouth, hold it for a while and swallow it slowly. You can take another sip if necessary. Then wait 15 seconds to start exercising again.
Drinks (tea, coffee, juice) will not replace clean water, as they have a diuretic effect.
Do not drink carbonated drinks until you have drunk two to four glasses of clean water. After that, you will realize that you do not need a sweet pop at all.
Get in the habit of drinking one glass of clean water at any transitional point in your day: after waking up, before starting work, etc.
In order to remember to drink water properly, you should always keep a bottle or cup of water ready.
It is correct to drink water in a whole glass several times a day. Do it right now, don't delay.
For convenience, make a schedule for your water intake and check off each time you drink a glass of water. So you can make a schedule for a month, after which drinking clean water will become your habit.
It is correct to drink water every hour, one glass during the working day. So you will work out the day and fulfill the norm of drinking water consumption.
Freeze peeled citrus fruit pieces and use them like ice. So you refresh the liquid and additionally fill it with useful substances.
Drink a glass of water every time you go to the bathroom to properly replenish your body's water balance.
Plan to drink a certain amount of clean water throughout the day. Write this goal in a notebook with the reasons why you are doing it. This is how you stay motivated.
When you walk past a bottle or water cooler, drink a small amount of liquid.
You can carbonate water. To do this, simply buy a siphon - an apparatus for carbonating water. So you can add citrus slices or a small amount of orange juice to your drinking water and enjoy a delicious refreshing drink.
You can fill the container with ice cubes and eat them like candy.
When you drink apple, grape or orange juice, dilute it with clean drinking water or ice cubes. Be sure to drink the entire drink.
Take a two-liter bottle of clean water to work and try to drink it before the end of the working day. In extreme cases, you can finish it on the way home.
Make it a habit to keep a cup of water or ice cubes near you and refill it periodically. You can also use a straw to drink more water.
If you're into calorie counting, then double the milliliters of water from the grams of fat you eat. For example, when you eat a product containing 20 grams of fat, drink 40 ml of pure water.
It is correct to drink two glasses of water at one meal - before and after. Drink one glass of water before snacks.
Try setting a reminder on your phone or tablet to drink water regularly. This method is often very effective.
Make it a habit to carry a bottle of water with you and drink every time you are not doing anything - while standing in line, during a break, etc.
It is not necessary to always drink cold water, sometimes you can drink hot tea. But coffee, on the contrary, takes life-giving moisture from the human body. So one cup of coffee is equal to 1 cup of water.
Keep a bottle or mug of water nearby, even at home.
You can drink water along with any daily ritual, for example, when you shave or wash your face.
It is correct to drink only filtered water in order to maintain health for a long time.
our company Biokit offers a wide range of reverse osmosis systems, water filters and other equipment capable of restoring tap water to its natural characteristics.
Our specialists are ready to help you:
connect the filtration system yourself;
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Our life is completely dependent on water - scientists continue to search for this magical substance on distant planets, and poets sing in their works. The human body consists of 60% -70% water, so we can live no more than three days without it.
Today let's talk about how to drink water in order to lose weight, and also figure out how water helps to lose weight and how to effectively combine it with food and choose it in the store.
Well, isn't that magic? You just drink water correctly, and as a result, you lose extra pounds, feel an influx of energy and live much longer, maintaining health for many years. What could be easier and cheaper?
The lack of water in the body instantly affects the well-being of a person and the work of all internal organs. First of all, the blow falls on the brain, which is 80% water, so you feel drowsiness, loss of strength, get tired quickly and cannot concentrate, so there is no need to talk about any productive work.
The importance of water for our body can be clearly demonstrated by the example of aging, because this process is clearly manifested precisely with a lack of fluid. Put an apple on the window for a few days, and you will see how beauty and youth leave it along with moisture. Therefore, if you want to stay young as long as possible, then regularly drink clean water.
Posted by Ideal Body School # Sekta (@sektaschool) Mar 17, 2016 at 2:00 PDT
Unlike an apple, we lose water not only under the influence of heat and sunlight. In the process of life, our body removes fluid through sweat and urine, and in the heat we can lose up to 5 liters of water per day, so it is very important to replenish our water reserves. So, how much water should you drink under normal conditions?
Physicians do not have an unequivocal answer to this question, however, on average, it is recommended to drink 30-40 ml of water per 1 kg of weight daily. Nutritionists recommend drinking a glass of water in the morning, immediately after waking up, and then drinking regularly throughout the day. Let there always be a bottle of water in your car, at home near the computer and at work, so that you do not forget to take a sip of water in between. It is undesirable to drink water in one gulp, it is necessary to drink slowly, in small sips, so that the liquid is better absorbed.
Experts advise drinking a glass of water 20-30 minutes before meals, and consume other liquids no earlier than 30-60 minutes after eating. Many people wonder if it is possible to lose weight on a water diet? Imagine, there is even a special diet that allows you to lose weight with water. According to her principles, in order to lose weight quickly, it is enough to drink a glass of water before each meal, and also regularly drink during the rest of the time (at least 2 liters of water per day). It turns out that if you drink a lot of water, then it’s really possible to lose extra pounds and cleanse the body of toxins and harmful substances.
Posted by ⚡FITNESS ⚡NUTRITION ⚡EMS+VR (@healthhack.ru) Feb 25, 2016 at 11:52 PST
If you get into the habit of drinking 1.5-2 liters of water, then you will immediately see changes in your appearance and feel fresh, rested and thinner, and your face will retain youth and attractiveness for longer. Oddly enough, the cause of cellulite is often also a lack of fluid in the body. The lymphatic system performs a drainage function, removing metabolic products (slags and toxins). When you drink little water, there is a stagnation of the intercellular fluid, as a result of which cellulite is formed.
Water speeds up intestinal motility and prepares the gastrointestinal tract for the process of digestion - this is another argument in favor of drinking a glass of water every morning on an empty stomach. And, finally, water relieves the load on the liver and kidneys, because the lower the concentration of metabolites, the easier it is for the excretion and disinfection organs to work.
How to drink water during exercise?
Now let's talk about how to drink water correctly during increased physical exertion, for example, playing sports. At this time, there is a strong loss of fluid, which can lead to problems with the kidneys and the cardiovascular system, so it is advisable to restore the water balance immediately and in the same volume as before training. Some people think that you should not drink water during and immediately after a workout, but this opinion is erroneous - studies have shown that in this case, the effectiveness of training is reduced by 10%.
However, please note that you should not drink a liter of water immediately, but in small portions with regular breaks, a large amount of liquid drunk at one time can lead to serious disturbances in the functioning of internal organs and serious consequences (cerebral edema and, in the worst case, death ).
Depending on the load, it is necessary to regulate the amount of fluid consumed. When walking for 30-40 minutes, to replenish the water balance, it is enough to drink a glass of water before and after training, for medium-intensity training in the gym, drink a glass of water 2-4 times a week before training, and during training, drink 4-6 sips every 15-20 minutes.
Is all water drinkable?
As we have already found out, water plays an important role in human life. How to make the right choice and what kind of water is better to drink? Chief Sanitary Doctor of Russia Gennady Onishchenko in one of his reports noted that about 37% of surface and 16% of underground sources of drinking water supply in the country do not meet sanitary standards, water quality also depends on the region and the condition of each particular water supply.
In many areas, treatment facilities are outdated and do not correspond to the volume of water consumed. In some regions of the country there are no treatment facilities at all, for example, in Karachay-Cherkessia, the Republic of Dagestan, according to data for 2010, there is no sewerage in rural areas, therefore untreated sewage is discharged into reservoirs.
Industrial production also seriously affects the composition of water. For example, 15 years ago there were no lead, chromium, mercury, copper and zinc in the water of the Moscow region, but today this is a normal phenomenon, so new technologies for water purification have appeared in the capital and at the outlet from the station it meets all standards. However, then the water passes tens of kilometers through the pipes until it gets into the tap, on this way various mechanical impurities and iron can get into it.
The most reliable way to check the quality of water is to take it to a large laboratory. Even if the water from a spring or well seems crystal clear to you, it may hide microbiological or chemical contaminants (for example, petroleum products or pesticides) that have come from the soil. Analysis from the laboratory will allow you to find out how the water you use is actually suitable for drinking, washing and operating household appliances. If the results of the analysis are disappointing, then you can switch to bottled water or put good filters.
By the way, universal models of filters do not exist. Manufacturers offer designs for hard water, microbiologically unsafe or, for example, water with a high iron content, so samples will allow you to choose the best filter option. Doctors note that the accumulation of mercury, arsenic and lead in the human body, which enter there along with poor-quality water, can lead to toxic hepatitis or fatty liver disease. Antioxidants and essential phospholipids stop their action, therefore, for prevention, include green and yellow vegetables, natural unrefined vegetable oil and milk in your diet more often.
What water to choose for drinking?
Boiled water
Boiling does not guarantee the destruction of all microbes, for example, some types of bacteria can easily withstand the boiling process, and in order to destroy bacterial spores, water must be boiled for at least 10 minutes, for example, the causative agent of viral hepatitis dies at a temperature much higher than standard.
In the process of evaporation, the concentration of salts in the liquid increases. The accumulation of salts in the body leads to diseases of the joints, the formation of kidney stones, heart attack and arteriosclerosis. Tap water also contains chlorine, interacting with other organic compounds, it forms even more dangerous combinations for health. During heat treatment, the structure of water is destroyed, it becomes completely useless and sensitive to the effects of microorganisms from the air.
Mineral or drinking?
If you still decide to buy water in the store, then pay attention to the fact that it can be drinking and mineral. Drinking water is called any water from sources or simply passed through several degrees of purification, and mineral water is water with the original composition preserved. Often, manufacturers completely purify ordinary tap water, and then artificially enrich it with essential trace elements, but keep in mind that this is not enough for the body to function properly.
Mineral water is divided into table water, which is extracted from natural sources with a depth of 200-300 meters (such water does not have a healing effect, so you can drink it without restrictions), medical table water, which is more mineralized and it is advisable to drink it after consulting a doctor (otherwise you can break salt balance in the body and provoke an exacerbation of chronic diseases), as well as therapeutic, which is taken only as directed by a doctor.
Posted by Deli Standard (@gastronomstandart) Oct 2, 2015 at 5:33 pm PDT
Another question that often arises among buyers is: what kind of water is healthier and safer - carbonated or non-carbonated? Carbon dioxide has a disinfecting effect and allows the drink to remain clean, despite possible contamination. However, it can change the pH of water, the deviation from which affects not only the appearance, but also the safety of water. Also note that carbonated water is not suitable for people with diseases of the gastrointestinal tract and allergies.
Distilled water is another invention of our time, all minerals and other impurities are removed from it by distillation. There is still heated debate about the dangers and benefits of such water, so we do not recommend using it regularly for drinking. There is an opinion that completely purified water leaches calcium and other beneficial substances from the body, and because of the slightly acidic pH, it is not suitable for people with high acidity.
What is on the label?
Before you choose water in the store, pay attention to the label, it should indicate the main parameters of the product. On high-quality water, they always write whether it is drinking or mineral, and also indicate the composition. For example, if there is an abbreviation "TU" (technical specifications), then look at the numbers behind it: 0131 - water has been processed and changed its natural composition, 9185 - water of natural origin. We also do not recommend buying water with additives (lemon or mint flavored), so as not to stuff your body with an extra portion of dyes and flavors.
Nadezhda Gashinskaya
Invest in yourself
We are all used to drinking with meals, although we have heard statements more than once that it is harmful. If you delve into the study of the issue, it turns out that the opinions of experts seriously differ. What is actually the best thing to do - drink food or not, and what happens to our body with different approaches?
Water is necessary for digestion, since the work of the digestive tract is based on the constant absorption and release of water by various organs. When eating dry food, the stomach will take water from the intestinal mucosa and mouth, in turn the body will have to take fluid from the blood, and thick, viscous blood leads to great health problems.
Water before meals
If you drink 200 ml of warm water thirty minutes before a meal, the stomach will quickly cope with the digestion of food, and you will also be able to eat a smaller portion.
You should not be afraid that water will dilute the gastric juice so much that the stomach will not cope with its work - water does not mix with hydrochloric acid, but quickly runs past. In order to change the pH of the stomach even slightly, you need to drink four liters of water, which is almost impossible to do.
Drinking water with meals
While eating, a lot of saliva is produced, which is necessary for digestion. Gastric juice destroys most of the bacteria that enter the body with food. If you drink some warm water at this time, the stomach will contract and perfectly digest the food until it can pass further into the small intestine. We emphasize, a little and only warm! Why can't you drink as much as you want while eating?
A large volume of water in the stomach during meals will interfere with the production of gastric juice and bile, which will inevitably lead to a slowdown in digestion, because the enzymes that are involved in the absorption of food will not have time to develop. Whatever you eat, without proper digestion, the body will accumulate toxic waste.
Not only a large volume of ordinary water interferes with digestion, but also alcohol with carbonated drinks, as they dry out saliva. Cold water leads to stomach cramps and also slows down the digestion process.
Domestic physiologists explain the harm from drinking large amounts of water while eating as follows:
- The amount of air that a person swallows at the same time as food and water increases many times over, which leads to bloating of the intestines.
- Due to frequent swallowing, a person chews food poorly, large pieces are slowly digested, and this leads to constipation and fermentation of food residues in the intestines, which often results in the development of gastritis.
- If you drink food with cold water, the stomach can cramp and digest food poorly, which will lead to gas formation.
- And, of course, people with already problematic digestion do not need to drink water with food.
The human stomach is shaped like a large bean, consisting of several sections. In one of them, called the greater curvature, the food eaten is located and digested, then in a liquid state it enters the lesser curvature and flows down it into the intestines. It is at this moment that people want to drink, because for digestion the stomach uses moisture from the body, and if it is not replenished, the body will take water from the blood.
When can you drink water after eating?
According to nutritionists, a large amount of water drunk immediately after eating will harm a person. Only a cup of coffee will do the trick. The time after which you can drink plenty depends on the type of food: after fruits and vegetables, you can drink after 30 minutes, but after meat food and cereals - only after 2 hours. The liquid will soften the food bolus in the stomach and prevent constipation.
How to drink with meals for different types of acidity
With increased acidity, you need to drink:
- warm water an hour before meals;
- coffee with milk;
- green tea (but it is better to refuse black).
- acidified with cranberries or lemon water;
- after eating - at least an hour later.
Summarize:
- You can drink water before meals for half an hour: this will help protect against dehydration and facilitate the work of the digestive organs.
- You can drink a small amount of water during meals: this will help soften the food and digest it.
- After eating, you can consume liquid after at least half an hour, and in the case of meat dishes - after two hours.
Everyone knows that drinking water should be present in the diet of any person. But not everyone knows how to drink water correctly, which is why it is so important not to replace it with any other drinks. And what can the lack of such a liquid in the human body lead to.
Water is different: which one to choose
Water is an important natural element. Doctors are sure that drinking water is useful and even necessary during certain painful conditions, for example, in case of poisoning, during a therapeutic or corrective diet, and just regularly. After all, the human body is mostly composed of this liquid.This natural liquid can be different: carbonated and not, "alive" and "dead", enriched with various additional elements and pure, with flavoring and vitamin additives, of different temperatures. What kind of water should you drink so as not to harm yourself? And what kind of water is better to drink to improve health, maintain tone?
What kind of water to drink: the most favorable options
- Liquid from springs or wells located in ecologically clean places is “alive” and as useful as possible. It does not contain unnecessary impurities, it can be enriched with mineral elements necessary to maintain good health.
- Melt water, as well as obtained in the process of freezing.
- When wondering if drinking carbonated liquid without additives is healthy, you need to consider the state of health. Such water is not forbidden to drink, however, it is better to refuse such a liquid for people prone to bloating, gas formation or belching.
- When choosing between enriched alkali and slightly alkaline water, preference should be given to the second option.
- Filtered water is also a good choice, because after the purification process it retains enough useful properties necessary for the smooth functioning of the human body.
Boiled water is considered “dead”, since the thermal effect destroys not only harmful impurities and bacteria, but also the positive aspects of drinking water. It can quench thirst and make up for the loss of moisture, but no longer has any additional effect, is not able to improve well-being or help with diseases. Therefore, when figuring out whether it is worth drinking boiled liquid, you need to clearly understand what mission is “assigned” to it.
What kind of water to drink boiled or raw, wanting not to harm the body? Raw water that has not been filtered contains a lot of "heavy" impurities, a large amount of chlorine and alkali, is "hard", and it also contains bacteria that are dangerous to health. Therefore, completely untreated tap water should not be consumed, especially by children.
The habit of drinking a certain amount of liquid during the day should be formed from childhood. After all, neither tea, nor juices, nor any other drinks are able to replenish the moisture lost during the day in the body. However, for taste, and in some cases for greater benefit, pure water can be combined with some additional components.
What can you drink water with?
- With lemon; it is permissible to dilute freshly squeezed citrus juice with a large amount of liquid or to infuse some water by throwing a lemon slice into it. Such a drink should be drunk to improve digestion, eliminate an acute feeling of hunger.
- With honey; honey water is considered a great helper in the fight against constipation, poor bowel function, and it also has a positive effect on liver cleansing. However, it is not recommended to drink such a drink at night. Dilute a spoonful of sweet (not buckwheat) honey should be in a warm liquid.
- Can you drink water with salt or sugar? Neither option is prohibited. But sugar water will not bring benefits, although it can provoke blood sugar spikes. Dilute salt in water is not the best choice. Doctors advise drinking a pinch of salt with several glasses of water, this helps to remove toxins from the body.
Basic rules on how and when to drink liquid throughout the day
- You should accustom yourself to drink up to 2 glasses of clean, but not ice-cold liquid every day after sleep. Why drink water in the morning on an empty stomach? During sleep, a person loses up to 900 ml of moisture, leaving with breath and sweat. Therefore, in order to avoid the feeling of dehydration, in order to charge the body with new forces, “awaken” it and start all vital processes, it is necessary to replenish the loss of water.
- There is a second reason why you should drink water in the morning on an empty stomach. In the morning, in an empty stomach, the liquid does not linger too long, penetrating into the intestines. Thanks to drinking at such a time, the digestive system is cleansed of food residues, preventing the processes of decay and fermentation, eliminating the risk of the formation of fecal stones. It also cleanses the kidneys and bladder.
- In addition to morning drinking, be sure to drink at least a glass of water at room temperature 40 minutes before a meal. Why drink water before meals? This habit helps to dilute the gastric juice, which is important with high acidity, it has a beneficial effect on digestion, especially if heavy food enters the body. It also contributes to faster saturation, helps during the process of losing weight.
- During the day, you need to drink some water after each trip to the toilet, making up for the loss of fluid. You should also drink more fluid in people who smoke, take various medications, including diuretics or drugs for constipation, who abuse coffee, tea and alcohol.
- Is it good to drink large amounts of water? No. Drinking a large amount of liquid at a time creates a serious burden on the kidneys, negatively affects the metabolic processes in the body. Therefore, you need to drink in small portions every hour and a half, taking leisurely sips.
- While eating, many people have a habit of drinking food down. Is it okay to drink water while eating? Quite if the temperature of the liquid is at least at room level, and its amount is relatively small. It is especially important to drink water with meals to better chew and soften dry, hard food. This contributes to better digestion of foods. It is better to refrain from drinking after lunch or dinner for one and a half to two hours.
- It is important to remember that you should never ignore the feeling of thirst, which should be quenched with clean water. In addition, often a strong feeling of hunger is a signal of a lack of moisture in the body.
- The amount of water a person needs every day varies depending on the body type, conditions and rhythm of life. However, there is a rule that you need to drink at least 2 liters of pure liquid per day to keep the body in good shape. The individual rate of water consumption can be calculated in two ways:
- for 1 kg of human weight per day, up to 40 ml of pure liquid obtained in the process of drinking is needed;
- the amount of water should be equal to or slightly more than the total number of calories consumed with food.
How to drink water during the day: additional recommendations
- Drinking a glass of liquid at night can reduce the risk of heart attack and stroke. But you should not drink large amounts of water before going to bed, this can provoke additional swelling, as well as a feeling of heaviness.
- Do I need to drink the selected water before or after physical activity, exercise, training in the gym? Drinking is also necessary during sports, as sweat leaves a large amount of moisture, and after. Drinking water with additional vitamin components before physical activity contributes to better training results.
- In the hot season, during periods of severe cold, as well as in a situation of too dry air, the amount of fluid you drink should be increased.
- What kind of water should you drink: cold or hot? Cold water adversely affects the digestion process and can provoke pain in the stomach, constipation. Hot water also does not benefit the body, forcing it to spend a lot of energy on cooling. Therefore, the liquid consumed during the day should be at room temperature, not higher than 38 degrees.
- A lot of liquid should be drunk during colds, diseases accompanied by fever, intoxications of various kinds. Pure water helps to quickly remove pathogenic bacteria from the human body, stabilize body temperature.
What threatens the lack of water in the body?
Water is an essential element for the life and development of any living being. But what happens if a person deliberately refuses to drink liquids? Gradually, all processes in the body will begin to malfunction, a lack of moisture will lead to mental disorders, negatively affect the functioning of the brain, and affect the cellular level. And after 72 hours will lead to death. Therefore, the question of whether it is necessary to drink water cannot have a negative answer.A certain amount of life-giving moisture the human body receives with food. However, this is not enough to keep all internal processes stable. Soups, teas, herbal teas and other drinks cannot be an alternative to pure drinking fluids. If you drink little water, you can provoke the development of dehydration in the body, which has a number of pronounced manifestations, as well as cause a number of pathological problems associated with physical and mental well-being.
Some possible effects of low fluid intake
- Disorders in the digestive tract, leading to constipation, various diseases of the intestines, stomach, pancreas, liver.
- Dryness and flabbiness of the skin, brittleness and dullness of the hair.
- Joint diseases.
- Being in the mode of a small amount of moisture, the brain sends signals to the processes occurring inside the body, provoking the removal of fluid from the cells and tissues of the skeletal system. This is fraught with brittle bones.
- Severe headaches are often the result of insufficient water intake.
- Violations of attention, memory and thinking, coordination of movements.
- Weakness, fatigue, poor sleep, bad mood, aggression and a tendency to depressive states.
- The accumulation of poisons and toxins in the body that are not excreted, poisoning a person from the inside and provoking all sorts of severe painful conditions. The immune system also suffers significantly.
- Lack of water can provoke diabetes, adversely affect the hormonal background.
- Low consumption of clean water increases the risk of developing cancer, including cancer of the breast, stomach, and bladder.
- Various types of kidney disease.
- Formation of stones and sand in the gallbladder.
- Early and accelerated aging is also due to lack of moisture.
- The development of blood diseases.
- The occurrence of sclerosis and various diseases of the nervous system.