How much water should you drink per day?

How much water should you drink per day?

We have all know about the huge role of water in the human body since school. The body of a newborn baby is 80% water, the body of old people contains up to 55% water. However, the water in the human body is not in its pure form. About 70% of water is contained in the cell protoplasm. It is intracellular water that has high biological activity and ensures the body’s resistance to the aggressiveness of the environment. The remaining 20% ​​of water is dissolved in the intercellular fluid, 8% in the blood plasma, and 2% in the lymph. At the same time, water in the human body carries proteins, salts, microelements dissolved in the necessary amounts for the body. All tissues of the body are involved in the exchange of water, but the kidneys, gastrointestinal tract, lungs, and skin are especially active. Moreover, the rate of water renewal in the body is colossal – up to 70% in 1 minute.

For humans, water is a more valuable natural resource than coal, oil, gas, iron, because it is irreplaceable. A person can live without food for about 50 days if he drinks fresh water all this time. Without water, a person’s death will occur in 5 days. Even with slight dehydration, a person’s health worsens. Therefore, doctors recommend monitoring your water balance.

What is the water balance in the human body?

Water leaves our body through breathing, sweating, urination, and bowel movements. Accordingly, for the body to work well, the water needs to be replenished. The loss of only 1% of body weight water reduces the performance of all body systems by 10%. According to American scientists, a person needs about one and a half liters of water per day. Japanese scientists claim that a person needs at least three liters of water daily. Our specialists are more loyal, they argue that each person’s water balance is individual. Paradoxically, the larger the body fat, the less water is contained in the human body (it is replaced by lipids). Therefore, fat people need more water to stay healthy than thin people.

The amount of water needed depends on how much a person eats. The larger the serving, the more water will be required to remove waste products from the body. The amount of water also depends on what kind of food a person eats. The more vegetables and fruits, the less water you need to restore water balance.

Accordingly, people with an active lifestyle or hard physical work need to drink much more water than those who lead a measured sedentary life. If we take the average indicators, then a person needs 30-40 g of water per 1 kg of weight per day. At the same time, with food, we get about half of the water the body needs. And the rest you just need to drink.

So, what is the effect of water on the human body? By itself, water has no nutritional value, but it is considered the best solvent for a wide variety of chemicals.

Thus, water helps the body absorb nutrients from food. Water is involved in biochemical processes, helping to convert food into energy. Water actively participates in metabolism – it carries the necessary components to the cells and removes waste and toxins from the body. In addition, as the main constituent of the intercellular fluid, water physically protects vital organs by serving as a buffer layer. Water moisturizes inhaled oxygen for better absorption by the body. Water regulates body temperature and lubricates joints.

The loss of 10% of body weight water leads to dehydration, and the loss of 20% of water is already fatal. Symptoms of dehydration include dry skin, fatigue, irritability, poor concentration, headaches, increased blood pressure, poor kidney function, dry cough, and back and joint pain. About half of the diseases are due to the usual lack of water in the body. Conversely, drinking enough water is one of the best ways to prevent kidney stones.

By participating in the metabolism, water improves digestion, which allows you to reduce fat reserves. A person becomes more resilient and energetic if they get enough water. In case of illness, water flushes toxins from the body and speeds up recovery.

However, everything should be in moderation. Healthy human kidneys process no more than 1 liter of water per hour. Therefore, it is best to drink water in small portions, several times a day, in small sips. So, do you agree that the role of water in the human body is simply enormous? And every adult must monitor their water balance and organize the correct drinking regime.

Drinking regime in summer during hot days.

In a hot period, people usually sweat more intensely, but at the same time, they eat much more water-containing vegetables, berries, and fruits (cucumbers, watermelons, cabbage, and other goodies). So, oddly enough, the drinking regime in the heat is not much different from the winter. Experts advise not to drink water in the very sun, this should be done before leaving the house and upon returning. The body’s need for water in winter does not change, it is just that it is recommended to consume more hot liquid in cold weather.

In this case, how much water should an adult drink per day? Pay attention to the body’s secretions. If you have a strong smell of urine or sweat has a pungent smell, then the body is experiencing a lack of water. With urine and sweat, toxins are removed from the body, a strong odor indicates a large concentration of them. This means that in order to help your body, your personal water intake per day must be increased.

Drink more water at any meal. The number of food increases – the drinking balance increases. Water is also actively involved in the elimination of alcohol. All alcoholic beverages are dehydrating properties. The stronger the drink, the more water your body will lose. Doctors advise drinking at least one and a half liters of water before bed so that the head does not hurt the next morning.

Drinking with meals is not recommended. Water dilutes stomach acid and slows down digestion. It is best to drink water between meals, half an hour before and one hour after meals.

The best way to start your day is with a glass of clean water at room temperature. However, the Chinese advise to always drink only warm water – the body does not have to spend its energy on heating water.

If you are involved in sports or physical work, then before starting you need to drink a glass of water for normal sweating. When you’re finished, drink more water to rehydrate your body.

At elevated temperatures, diarrhea, vomiting, infectious diseases, it is necessary to drink as much water as possible in small portions. This will prevent dehydration and help flush out the toxins of pathogenic microbes.

However, it is worth remembering that people with heart failure should not drink a lot of water. If you have heart problems, then make up your drinking regimen should be with your doctor.

With age, the amount of fluid a person needs changes. Older people should drink less than older people. And children need to replenish their water balance more often than adults.

So, the daily rate of water for a person is determined individually, based on the age, lifestyle, and health status of a person.

With a negative balance (lack of water in the body), bodyweight decreases, there is a feeling of thirst and nausea, irritability and headaches appear, and efficiency decreases. The viscosity of the blood increases – at the same time, the supply of oxygen and energy to the tissues is disrupted and, as a result, the body temperature rises. The work of the heart becomes difficult – accordingly, the pulse and respiration become more frequent.

On the other hand, with excessive drinking, digestion worsens (gastric juice is diluted too much), there is an additional load on the heart (due to excessive blood thinning). The load on the kidneys also increases sharply (the body seeks to remove excess water). In this case, valuable minerals are removed from the body, which disrupts the salt balance.

What kind of water should you drink?

When compiling the water balance, any liquid that enters the body with food and drinks is taken into account. It should be remembered that coffee not only increases blood pressure but also dehydrates the body. Sugary sodas and packaged juices not only contain too much sugar but also inhibit sweating. But herbal teas, sugar-free compotes are excellent sources of vitamins and quench thirst well.

But clean water replenishes the water balance best of all! The most useful water is in forests and mountain springs, but for city dwellers, it is an unaffordable luxury. Tap water is chlorinated, plus old water pipes – the result can hardly be called drinking water. Boiled, distilled, and bottled water, along with microbes, loses many useful chemical impurities.

The only way out can be well-proven filters for water purification.

As an advice, we suggest that you choose not only the cleaning system but also the company with which you will work. For example, the company “BIOCHEM-SERVICE” not only sells high-quality equipment for water purification but also takes water samples, develops a purification system depending on the composition of water and the volume of water consumption, performs commissioning, and replacement of elements that have failed over time.

Reverse osmosis filters are considered the most effective way to purify tap water today. A thin membrane, consisting of a film with very small fractions, has the property of allowing only water molecules, oxygen, hydrogen, and some chemical elements dissolved in water to pass through. And mechanical impurities, pathogenic viruses, and bacteria, salts of heavy metals are too large and the membrane does not let them through.

BIOCHEM-SERVICE develops and manufactures replaceable filter elements for standard water purification systems, and also supplies replaceable filters from the world’s leading manufacturers of household reverse osmosis systems.