How to understand that you need to drink more water. How, how much and when to drink clean water

Drink water daily the right amount and proper quality is vital! Because Water is Life Itself!

The body of a healthy person is 70% water, the brain - 90%.
It is vital to drink at least 1.5 - 2 liters of water per day to ensure the body has sufficient thermal stability.

Tea, coffee, juices and other liquids that you drink during the day are not taken into account, only H2O! Otherwise, the body is threatened with dehydration.

It is necessary to drink water because it is involved in all processes in our body. The cell consists of water, the cells are in the water, they are delivered with the help of water nutrients into organs and systems, water dissolves food, and so on.

There is no life without water.
2. Lack of water first depresses and then kills some of the vital functions of the body.
3. Water is the main source of energy, the cash flow of the body.
4. Water generates electrical and magnetic energy inside every cell of the body - it gives the strength to live.
5. Water is the binding material of the architectural design of the cellular structure.
6. Water protects DNA from damage and increases the efficiency of its repair mechanisms - it reduces the number of abnormalities in DNA.
7. Water greatly enhances the effectiveness of the immune mechanism bone marrow, where the immune system (all its mechanisms) is formed, including effective resistance to cancer.
8. Water is the main solvent for all types of food, vitamins and minerals. It breaks down food into small particles, supports the processes of metabolism and assimilation.
9. Water energizes food, after which food particles acquire the ability to transfer this energy to the body during digestion.
10. Water increases the body's ability to assimilate the vital substances contained in food.
11. Water provides the transport of all substances within the body.
12. Water enhances the ability of red blood cells to store oxygen in the lungs.
13. Without Water - Breathing is impossible.
14. Water removes toxic waste from different parts body, delivers them to the liver and kidneys for final removal.
15. Water is the main lubricant in joint spaces and helps prevent arthritis and lower back pain.
16. In the vertebral discs, water creates "shock-absorbing water cushions".
17. Water is the mildest laxative and the best remedy from constipation.
18. Water protects the arteries of the heart and brain from blockages.
19. Water helps reduce the risk of heart attacks and strokes.
twenty . Water is the most important element of the cooling system (sweat) and heating (electrification) of the body.
21. Water is essential for the production of all hormones produced by the brain, including melatonin.
22. Water is essential for the efficient production of all neurotransmitters, including serotonin.
23. Water gives us electrical energy for all brain functions, primarily for thinking.
24. Water can prevent attention deficit disorders in children and adults.
25. Water increases efficiency, improves fixation of attention.
26. Water is the best tonic drink and it doesn't have side effects.
27. Water helps to relieve fatigue - it gives us the energy of youth.
28. Water restores sleep.
29. Water makes the skin smoother, reducing the effects of aging.
thirty . Water helps relieve stress, anxiety, and depression.
31. Water causes sparkle in the eyes.
32. Water helps prevent glaucoma.
33. Water normalizes the hematopoietic systems of the bone marrow - it helps prevent leukemia and leukemia.
34. Water is absolutely essential to improve work efficiency immune system when climatic conditions change, as well as to fight infections and education cancer cells.
35. Water thins the blood and prevents it from curdling during circulation.
36. Water reduces premenstrual pain and hot flashes (hot flashes during menopause).
37. Water and heart contractions thin the blood and create waves that prevent solids from settling on the wall blood vessels.
38. Human body does not have water reserves capable of supporting vital activity in conditions of dehydration.
39. Dehydration stops the production of sex hormones and is one of the main causes of impotence and loss of sex drive.
40. Drinking water helps to distinguish between thirst and hunger.
41. Water is the best way to lose weight. Drink water on time and lose weight without special diets. In addition, you will not eat when you think you are hungry, but in fact you are just thirsty.
42. Dehydration is the cause of toxic deposits in the body. Water clears these deposits.
43. Water integrates the functions of the brain and body, enhancing the ability to achieve the ability of goals.
44. Water reduces bouts of morning vomiting in pregnant women.
45. Water helps prevent memory loss as we age, reduce the risk of Alzheimer's disease, Parkinson's and Low Gehrig's disease, and multiple sclerosis.
46. ​​Water helps to get rid of bad habits, including cravings for caffeine, drugs, alcohol.

Lack of water first depresses and then kills some of the vital functions of the body.
You can drink water at any time, but observing the rule: half an hour before meals and 2 hours after meals.
This is important for correct work the digestive tract and the digestion of the food you eat.

How, how much and when to drink clean water

How, how much and when to drink

clean water

How to drink water properly

All water drunk on an empty stomach cleanses the body. Cup cold water useful for those who have constipation. Cup hot water on an empty stomach helps to cleanse the digestive tract of toxins by flushing them.

You need to drink between meals, but not with meals. You do not need to drink water during meals - this disturbs digestion. It is better to chew food thoroughly, then there will be enough saliva in the mouth - the first liquid that meets food when it enters the oral cavity and is actively involved in preparing for the digestion process in the stomach. It is especially harmful to drink food with cold water.

Drinking immediately after eating is also not necessary - this stretches the stomach, then for saturation you will need more food in volume. It is useful to drink water in small sips, water drunk in one gulp does not nourish the cells, but quickly leaves the body with sweat and urine. It is better to drink warm water during the day, so as not to waste energy on heating the water.

How much water to drink

The recognized norm for a person with normal physique and not having chronic diseases: Daily norm: 30 g of water per 1 kg of weight Example: 70 kg (weight) x 30 g (water) = 2l100g - daily intake of pure water If you healthy person with a normal weight, then excessive water intake will not harm you. The body uses as much water as it needs. He will simply bring out the excess.

You can tell if you are drinking enough water by the color of your urine: If it is dark, you don't drink much. Light is normal.

When to drink water

Drink about one glass immediately after waking up, after brushing your teeth. raw water, it is good if it is structured. This is useful for activation digestive system, and better awakening. Charging, walking - then another glass of water.

30 minutes before breakfast - 1 glass of water. 30 minutes before the main meal and 1.5 hours after. Further during the day - after each visit to the toilet we drink a little water.

After 15 hours, you need to reduce the number of water intake and its amount. Do not drink a lot of water before going to bed - it is fraught with edema for people suffering from kidney disease. But at the same time, a little water before going to bed relieves heart attack and stroke.

One glass of water before taking a bath reduces blood pressure... In the heat, you need to drink enough, but skillfully, since a lot of sweating and a lack of water can lead to dehydration.

In winter, the fluid is excreted by breathing through the lungs. Therefore, even if you do not feel thirsty, you still need to do it. It is useful for athletes to replenish water balance- drink water in sips every half hour. At physical activity the blood thickens, threatening the formation of blood clots and the pressure decreases.

When dieting, it is imperative to drink enough water, so the body is cleared of decay products. With a decrease in the amount of food, they do not become less, and we can even say that their number increases, since the breakdown of fats begins and a lot of metabolic products must be excreted by water.

How to train yourself to drink water

Get into the habit of drinking water, for this put a reminder on your phone or computer, start a timer. Pour your daily rate water in a jug or use a 2 liter bottle. This will be a visual guide to how much water you drank in a day. Put a glass of water in your field of vision, as soon as it runs out of water, refill. Always carry your water bottle with you.

General Tips

If you don't feel like drinking, you need to force yourself, developing the habit of drinking water. If you feel thirsty, then you must drink. Of course, urination will be increased, but you need to understand that it is good for your health and therefore you should not be shy.

Many people say that drinking a lot of water is simply impossible. But if you gradually increase the intake of water, the body gets used to it and its natural cleansing occurs. The swelling goes away, because there is no need to make reserves of water, the body begins to understand this. Swelling does not occur from water, but from products that block water from the body. it excess salt and spices.

It is necessary to exclude diuretic drinks from the diet: coffee, tea, alcohol, soda. Replace snacks, smoke breaks and a cup of coffee with a glass of water. Drink still water in a cafe. Always have a supply of drinking water in your car, in your bag, or on your desk at home.

You need to know that if there is a strong thirst, then it disappears after the first sip only after 10 minutes. Imagine how much water you can drink in 10 minutes! If the thirst is caused by heat, then drinking plenty of fluids will not be beneficial, but will only cause profuse sweating. Therefore, it is better to drink in small sips.

You can not drink a lot of water, minerals are removed. It is not useful for patients with cardiovascular disease and kidney disease, as washed out sodium contributes to heart disorders and seizures.

To prevent the necessary minerals from being washed out with water, you need to take a little salt. All solutions in the body can be said to be saline, like sea water. Sea salt contains enough minerals to replenish the body. But you do not need to dissolve salt in water, so it is not absorbed in the intestines. After eating, you need to take a few salt crystals and dissolve them in your mouth until they are completely dissolved.

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Remember that pain is the body's cry for dehydration. Aging is the result of gradual drying out. Men sweat more, so they need to drink more water than women. When hungry, drink water. Gradually, you will learn to distinguish when you need to drink and when it is really time to eat.

In sports and fashion magazines write about the benefits of water with enviable regularity. V social networks there are numerous and sometimes contradictory data about her. The life hacker analyzes popular misconceptions and finds out when, in what form and quantity to use water.

1. You should drink eight glasses a day

The formula for eight glasses wanders from magazine to magazine. This absurdly simplified rule, published in the foreign press back in 1945, assumes that the liquid consumed (including along with food) per day will be equivalent to about two liters of water. Water can be consumed in any form: in soup, juices, vegetables and fruits, tea. But the phrase "drink eight glasses of water a day" is taken literally.

Two liters is an average value suitable for a healthy adult who does not engage in manual labor. Men and women, athletes and office workers, residents of hot and cold countries require different amounts of water.

It is best to focus on thirst. If you want to drink, drink. The main thing is to replenish the loss of water, which ensures the metabolism, which is especially important for those who are suffering overweight... Scientists from Indian College of Medicine in Navi Mumbai conducted a study Effect of ‘Water Induced Thermogenesis’ on Body Weight, Body Mass Index and Body Composition of Overweight Subjects. on a group of people 18–23 years old who drank half a liter of water three times a day for eight weeks: before breakfast, lunch and dinner. At the end of the experiment, the weight of the subjects decreased.

Drink water in pure form useful too. Unlike juices, coffee or milk, water does not contain caffeine, fats, carbohydrates and other substances that can harm the body if consumed excessively.

In 2010, researchers found Drink water to curb weight gain? Clinical trial confirms the effectiveness of the simple appetite control method. that drinking water before meals reduces calorie intake.

2. You need to drink bottled water

This misconception is supported by quite objective data on low quality. tap water in different cities of Russia. But if the corresponding sanitary standards water, you can drink it. True, this can only be checked in the laboratory, so it is better to filter the tap water and boil it.

Manufacturers produce bottled drinking and mineral water, and it can be the same liquid that flows from the tap, only more expensive. A mineral water there is also a medicinal one - you cannot drink this without special recommendations and restrictions.

3. Drinking with meals is harmful

It's funny, but this is what people say, convinced of the benefits of soups and the dangers of eating dry-boiled bread. In fact, drinking water with food helps the stomach to absorb what we eat.

4. Drinking during exercise is harmful

Old Soviet gymnasts sometimes say that fluid drunk during exercise increases blood volume, forcing the heart to perform more effort when working. In reality, everything is exactly the opposite. When fluid is lost, the blood becomes thicker. This makes it difficult for the heart muscle to work. Nutritionists and trainers advise drinking at any time during your workout, and before and after. The main thing is not to drink too much, but more on that below.

5. You can't drink too much

This statement is half myth. The thesis that drinking plenty of water interferes with losing weight has no scientific basis, because we remember that water provides our metabolism. Excess water is excreted from the body naturally. If your body has a tendency to accumulate fluid, see your doctor.

To harm the body with water, you need to drink a lot of it, perhaps even against your will. Scientists from the Institute of Neurophysiology and Mental Health in Melbourne argue that when water is consumed in excess of the norm, a mechanism is activated in the human brain that suppresses the swallowing reflex.

More three liters drinking within an hour is highly discouraged, especially for athletes. During exercise, sodium is removed from the body. Its deficiency in water consumption leads to hyponatremia, in which fluid is not excreted from the body, but accumulates in the cells.

6. Drinking plenty of fluids helps in the fight against ARVI and hangovers

Many people know that during colds you need to drink a lot of water, but not everyone understands why. By itself, water does not cure influenza and SARS. It replenishes fluid lost during illness, which is also important.

With a hangover, water is needed for exactly the same reasons. Alcohol intensively removes fluid from the body, so we need to replenish it. Benefit folk remedy from a hangover - brine - confirmed by scientific data. The salt in the brine helps replenish the loss of sodium. The main thing is not to overdo it.

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2017-01-17 09:48:16

I felt that I was drinking water correctly, purely intuitively, not like everyone else, useful article??

Anya Zhurenko

Sick on a diet

2017-01-17 11:43:56

Something from the category “You can drink cocacola only from bottles and cans. But if you have cocacola leaking from the tap, then you can also from the tap. "

Ivan Zhukov

2017-01-17 13:06:32

For example, listen, very informative, there should be links in the description. https://youtu.be/N-0VZBxdszA

Mark Antipov

2017-01-17 23:45:41

Complete the topic to the end, please! We cannot overdo it, we understood that, but what if you drink critically little of it, like some "not waterlogs"? What minimum of liquid is harmful and for whom, and what is this minimum in general.

Svetlana Averina

2017-01-18 02:44:44

Very useful information, in all the forums where I was (for weight loss), it was said to drink pure water 30g per 1kg of weight, but now I understand why to force my body, pouring in excess liquid, you need to drink as much as you want, thanks huge.?

Stas Gronovich

2017-01-18 07:26:07

According to this rule, 7.5 glasses came out

Olga Golubenko

2017-01-20 13:20:56

Read Batmanghelidja, everything is written there, and the author of the article takes on a lot. It would be more correct to explain how and why the body needs water. However, then it will not be interesting to anyone: people live by myths ...

Sergey Molchanovsky

2017-01-23 15:22:30

Who told you? I personally hear about this for the first time.

Ivan Evdokimov

2017-01-23 20:15:29

Author, you misunderstood the results of the Indian study. 50 fat women drank not half a liter of water a day, but one and a half liters - half a liter three times a day half an hour before meals. Correct. Original: This study was conducted on 50 overweight girls for eight weeks, during which they were instructed to drink 500 ml of water, three times a day, half an hour before breakfast, lunch and dinner, which was over and above their daily water intake ...

2017-04-23 16:57:27

personally, you are not a measure of truth ... ✳

Olga Skobova

2017-09-14 07:30:04

completely illiterate article in every paragraph. I heard a ringing, I don't know where he is. "Producers produce distilled and mineral water." Distilled water for drinking is simply not allowed to be sold, since drinking it is harmful. Even such craftsmen sell us tap water as two well-known world brands (guess who, and they honestly write on the labels that the water is "from the city water supply well") first carry out water treatment - they bring water from the tap to a distillate practically, and then artificially mineralized. Artesian water and even tap water is not water and that's it. There is always mineralization - potassium, sodium, magnesium, well, at least there should be sodium. Otherwise, you will drink empty water and krants for a year. When hunters in the taiga drink melted snow or water from streams, they always use salt. Otherwise, muscle strength is lost, metabolic processes are disrupted, and after a year of drinking it is naturally empty (water in mountains, glaciers and melted water is often empty) or empty from a filter or after boiling - teeth and bones will crumble. The water in the bottle can be mineral (and this is divided into medicinal, which the doctor prescribed in glasses, and medicinal-dining room, which can be drunk as soft drink, but still not 2 liters per day) and drinking. Drinking water contains minerals, but in lesser amounts. However, this amount is important for us, especially when playing sports, when they wash out with sweat and useful salts, and the need for sodium almost doubles.

Olga Skobova

2017-09-14 07:43:16

Drinking as much as you want is only partly true. We are simply not used to following the drinking regime. There are many people with dry, dehydrated skin. They complain of high hemoglobin, and even when the doctor says - drink more, I cannot pour more than half a liter of water a day into myself for a long time: tea or coffee. soda more. all. WHO has proposed a formula of 30ml * per kilogram of weight. It's minimum. There is also water in soups, tea and jelly. But for the body it is already "food". 2 liters per day is a very conventional thing, right. It is necessary to take into account the lifestyle, state of health. But there should be a minimum of good water. A hangover syndrome and poisoning is better just to treat mineral water with more high content sodium than simple artesian drinking water... But the daily drinking rate, if you like mineral water, is still better to divide between artesian drinking and mineral medical-dining room (medical is a separate song!). And you must definitely think about where your water in the bottle was obtained. Good water is a good well, in an ecologically clean area, deep, with a protected aquifer and where the water gets its ionic composition from nature. Such wells are still to be looked for. Therefore, most manufacturers take water from the tap or drill a well right on the territory of the plant and go ahead. If you read "specially treated water" on the label, "reconstituted" is just the case. The water must be natural. Everything else is marketing + salt on the scales and keep tap water with a 500 times surcharge. The very water that you deliberately refuse to drink. Boiling, by the way, kills most useful properties water. Of course, if you drink water that is obviously not very clean - you have typed in the river, for example, it is better to boil. And if rusty water runs from the tap in a new building, it is better to put a filter. But it is most useful to drink raw, but good water... And alas, today such water is found more and more often only in bottles, and even then - not in all. Health to all.