How much to drink - truth about water and thirst
Myth 1. You have to drink when you are thirsty
Thirst is a physiological reaction due to the activation of the brain juncture and decreased renal excretion of the fluid.
Feeling thirsty already marks the emergence of water dissipation, as people feel thirsty only after losing large amounts of liquids. For example, if you drink a liquid in a hot climate just in the sense of a thirst, one third of the dehydration will not be replaced.
During exercise, the body will lose liquid about 0.5 to 1 liter per hour. During this time, water should be used for about 2-5 decilitres to compensate for the gap. This also keeps the body cooler and less loaded.
Thirst is a poor indicator. Especially when moving, it is important to drink water even before the feeling of thirst!
Myth 2. Drinking water to spice up
You may have been able to associate a dry mouth, headache, and fatigue with too low water levels, but you knew that too little water intake could weaken your mood, performance, memory, attention, and concentration.
One way to maintain optimum mood is simply to remember drinking water - but how? Get a colorful water bottle and set a timer for your phone to alert every hour to remind you of liquid refilling. Before you know, drinking water has already become a habit. And no return to the former!
Myth 3. Drinking water will decrease the weight
Throughout the internet, the importance of drinking water has been stressed in connection with weight loss - not in vain. One simple way is to forget all sugary drinks and replace them with water. With soft drinks, the calories accumulate without notice, which could easily be avoided just by drinking water.
Dehydration can lead to a decrease in the volume of the nervous system and the increase in the feeling of hunger, which may signal the wrong signal to the body: the lust of the food.
The actual effect of water on weight loss is, according to studies, small, but one of the contributing factors among others. If just water does not squeeze your taste buds, add lemon or lime to the taste!
It is not worth exaggerating the benefits of water or drinking over recommendations.
Myth 4. Water can not drink too much
According to the nutrition recommendation, the continued excessive water discharge is not beneficial to health, and excess water does not have a "cleansing" effect on the body. Improper watering can be even dangerous.
A healthy person can drink up to 5-10 liters of water per day if drinking is divided into several hours and the kidneys work normally.
Few need more than 2-3 liters of liquid per day.
Elixir of life
A normal weight woman has about 55% water and to keep the fluid balance intact, the fluid should be consumed about 1-1.5 liters per day.
However, the amount of liquid needed is increased by many unique factors such as age, nutrition, heavy exercise and heat.
Is drinking plenty of water dangerous?
“I drink about 4-5 liters a day. Water, coffee, soft drinks and juices go all day long. Drinking is a way for me to rejuvenate. Is it dangerous, can my bladder get damaged?”
People get an average of 1-2 liters of water per day on their liquids. In addition to the liquids, water comes from solid food for over half a liter a day. Liquid quantities vary naturally from day to day. Our body is prepared for these fluctuations, and because of their regulation of the kidneys it does not cause any problems.
In order for the kidneys and metabolism to work, the urine must come at least half a liter a day. As breathing air and sweat evaporate water about one liter a day, you need to get at least one and a half gallons of water a day to keep your fluid balance. Part of this amount will thus be food, but the necessary minimum amount of liquid per day is between one half and one liter.
Our body ensures that sufficient water is supplied automatically. If the amount of water in the body decreases, the brain center will notice it immediately, and with thirst we are looking for a drink.
On the other hand the kidneys have a marvelous ability to regulate the water economy and excrete extra water. If the kidneys are healthy, one can safely drink more than ten liters of water a day.
The kidneys or the bladder are not damaged by large amounts of water. The benefit of this is when there is a tendency to recurrent urinary tract infections. In this case, they are advised to drink more than usual, which reduces the risk of repeated infections. As urine levels increase, the bladder needs to be emptied frequently and the bacteria will not have time to proliferate.
Healthy people can drink 4-5 liters of water per day. The thing may be another if there is kidney disease that reduces the kidney's ability to regulate water management. It is then necessary to discuss with a doctor whether it is necessary to restrict or not to drink.