Proper drinking regime for health. Drinking regime for weight loss

Proper nutrition and drinking regime are the key to successful longevity. A person is two-thirds water, which is why it is so important to maintain fluid balance in the body.

General concepts

Drinking regime is a procedure for drinking water that takes into account the physiological characteristics of a person and environmental conditions. It is important that the fluid supply in the body is maintained within normal limits. This is especially true for people living or working in extremely hot conditions. Organization of the drinking regime also takes into account the duration of physical activity.

The correct water consumption schedule should be drawn up in relation to the person’s age and type of activity. Lack of fluid can cause significant changes in the body. Symptoms of dehydration include increased breathing, thickening of the blood, nausea, thirst, dry skin, and uncontrolled weight loss. In this case, only the correct drinking regime can normalize the operation of all internal systems. It will improve water-salt metabolism and the activity of the central nervous system and all organs.

Excess fluid is just as dangerous for humans as its lack. The kidneys and skin are primarily affected. A large amount of salts begins to be excreted through them. In this case, a person needs to reduce the amount of water consumed. Drinking indiscriminately also has a negative effect on the body. It worsens the digestive process and creates additional stress on the heart and kidneys.

It is worth noting that most of the water enters the body in the form of liquid and food, and only 10% is formed in the internal systems of a person.

The benefits of proper drinking regimen

Water is necessary for life much more than food. Without food, a person can survive up to one and a half months, and without liquid - no more than 72 hours. Almost 70% of the human body consists of water. Most of it is found in muscle mass (up to 50%), followed by liver (16%), bones (13%) and blood (5%). The remaining percentage is distributed to internal organs.

In the human body, water is everywhere: in the cells, in their shell, around them. This is why organizing a drinking regime is so important for life. Human extracellular fluid is similar in composition to sea water. This includes blood, lymph, and intestinal juices. A large percentage of the composition of extracellular fluid is protein and sodium.

Proper drinking regimen helps normalize the main functions of the body. Water is involved in chemical reactions associated with digestion, metabolism, and the breakdown of food particles. In addition, they play a unique transport role, that is, they deliver oxygen and other microcomponents to the blood and cells. It is water that maintains permanent body temperature and ensures the body’s readiness for physical activity.

How much should you drink?

Water enters the body through the digestive tract. It is excreted in several ways at once: with feces, with urine, with sweat, through the lungs. Therefore, the amount of liquid is usually determined by its loss over the current day. So, an adult loses up to 3 liters of water in 24 hours.

In hot weather or during heavy exercise, much more fluid is removed. The situation is similar with work in conditions of extremely high temperatures, for example, in the metallurgy industry or in coal mining. In this case, a person should drink 4 to 5 liters of water per day. In such harsh conditions, it is important that the body remains in good shape, and for this it is necessary to normalize the fluid balance, compensating for its loss.

Under normal living conditions, a person should drink from 2.5 to 3 liters of water. This is approximately 12 glasses (8 cups). However, this does not mean that the daily norm of water (3 liters) should be drunk in liquid form. A considerable part enters the body from food.

International standards

The drinking regime must comply with generally accepted international standards. Thus, with low activity (sedentary work, quiet lifestyle), the fluid norm for a person weighing from 50 to 60 kg is up to 1.85 liters. If you weigh 70-80 kg you need to drink up to 2.5 liters, 90-100 kg - up to 3.1 liters. At the same time, working and living conditions must be favorable.

With moderate activity, for people weighing from 50 to 60 kg, the supply of fluid consumed varies between 2-3 liters. For those who weigh 70-80 kg, the norm will be 3 liters of water, and for those who weigh 90-100 kg - from 3.3 to 3.6 liters. Living and working conditions are moderate.

In high activity or harsh hot climates, the amount of drink can reach up to 5 liters. For people weighing from 50 to 70 kg, the fluid supply should be 2.5-3 liters, for people weighing from 80 to 100 kg - about 4 liters. The fatter a person and his physical activity, the higher the level of fluid consumed.

When and how to drink

You need to consume water only 15-20 minutes before meals. It is strictly forbidden to drink during meals, or even worse - after it. The fact is that the liquid leaves the stomach only 10-15 minutes after it enters through the digestive tract. During meals, water will dilute bile, promoting accelerated breakdown and excretion of useful substances. This will significantly worsen the digestion process.

After eating, all undigested food particles will be subject to fermentation and rotting. It is important to know that food containing starch is completely broken down only after 2 hours, and protein food is 2-3 times slower. Therefore, after eating, it is recommended to drink liquid only after the allotted time for digestion has passed.

Start by drinking a glass of water on an empty stomach with a slice of ripe lemon squeezed into it. For breakfast, tea or herbal decoction (no more than 0.5 l) is suitable. You should also drink 1-2 glasses of water before each meal. It is advisable not to drink at night. A couple of hours before bedtime, you are allowed to drink 1 glass.

In hot weather, when thirst increases, you need to consume 0.5-1 liters more. However, this should be done gradually, several sips at a time, so as not to irritate the gastric mucosa.

Optimal fluid sources

Simple liquid is best suited for frequent drinking. However, liquid from sewer systems has a number of disadvantages, such as the presence of chlorine and other chemical elements that pollute old pipes. Some of them erode or settle a few hours after being kept in an open container. However, not all chemicals can be eliminated. For example, lead does not evaporate even when boiled. There are also bacteria in sewer water. But in this case, high temperatures (boiling) will come to the rescue. It is worth noting that even “spring” bottled water should be subjected to heat treatment.

The correct drinking regime is based on abundant tea consumption. It doesn't matter what variety it is, green or black. The main thing is that it is freshly brewed and not strong. Tea contains many biological components, such as carbohydrates, amino acids, minerals, pectins, and vitamins. In addition, this drink tones the vascular system and the central nervous system, normalizes digestion and metabolism, and relieves headaches.

Another important element for drinking is juice. Absolutely anything is suitable here: fruit, vegetable and even herbal. Juices are especially rich in vitamins and minerals for the body.

Proper drinking regime in kindergarten

In preschool institutions, the primary task is to organize timely water consumption in accordance with sanitary standards. Drinking regulations provide for the storage of boiled water (up to 3 hours). The liquid must be available to pupils throughout their stay within the walls of the institution.

According to generally accepted standards, a child should consume water in the amount of 80 ml per 1 kilogram of weight. While in kindergarten, the volume of liquid the student drinks must be at least 70% of his weight. It is important that the water temperature is between 18 and 20 degrees. Liquid is supplied only in treated ceramic containers.

Proper drinking regime at school

Each educational institution must provide its students with a centralized water supply system. This also applies to drinking fountains and station taps.

The organization of the drinking regime at school should be carried out so that students have free access during the day to replenish the supply of fluid in the body. The pressure of the fountains should be set so that the height of the jet is from 10 to 25 cm.

In case of problems with the centralized water supply, it is necessary to organize a temporary drinking regimen using packaged liquid in containers (glasses of tea, juice, compote, bottles, etc.).

Water should be consumed evenly and slowly. In hot weather - a few sips. For an adult, the daily fluid intake can be calculated using the formula: 40 ml per 1 kg of weight. The most quickly digestible drink is juice. It does not require energy to break down. The maximum daily volume of juices is up to 1.5 liters.

Every schoolchild knows that the human body is 70% water. When the body loses 11% of water, it is impossible to do without professional medical help, and if the figure reaches 20%, then death is inevitable. But few people know the dangers of a hidden chronic lack of water. According to many doctors, the modern human body is severely dehydrated. Healthy instincts are ignored, the body has forgotten how to recognize thirst. We were taught to drink tea, juices, soda, eat soups and other liquid foods. Meanwhile, only clean water fully satisfies the body’s need for moisture. To understand how to drink water correctly throughout the day, let's figure out why it is needed at all.

Why is it important to drink water

Water is a universal solvent and the main one. These are its most important functions.

It is part of all fluids (blood, lymph, digestive juices, intercellular and intracellular substance).
Supplies nutrients to tissues and organs.
Dissolves products that need to be eliminated from the body through the kidneys, skin, and lungs.

Physiologists say that per day the body loses a liter of fluid only through the lungs with exhaled air, another two to three liters come out through sweat and other natural secretions. A person cannot live more than 3-4 days without water. Any diet, even the most one, involves the consumption of water, so it is important for everyone who wants to lose extra pounds to know how to drink water correctly during the day in order to lose weight.

What kind of water to drink?

Let’s clarify right away: any addition to water turns the water into a drink. Even simple lemon juice. There are drinks that enhance tea, coffee, beer. All of them have a diuretic effect, so it is impossible to quench thirst with them. Juices contain nutrients that require processing and removal of metabolic products - this consumes water. The same can be said about soups and other liquid foods. And sweet carbonated water is generally a crime against the body! So how to drink water correctly during the day and what should it be? Here opinions differ.

Settled tap water suitable for consumption only if it was originally of good quality: low in iron, calcium salts, and other contaminants. When standing for several hours, chlorine and ammonia leave the water.

All opinions agree on one thing - the water should be clean, low in alkalis and other impurities, pH close to neutral.

Hot or cold?

What is the correct way to drink water during the day in terms of its temperature? You can drink 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.

How much water does the body need?

The average norm for an adult is 2 liters per day. You can also calculate it based on body weight: 30 ml per kilogram. The need for water will increase with physical activity, poor diet, poisoning, fever, and increased air temperature. In hot weather, the body spends a lot of water to cool the skin - a person sweats intensely. Therefore, in summer the norm increases to 3 liters.

How to determine how dehydrated the body is? An excellent indicator is the color of urine. Normally it is almost colorless or slightly yellow. For moderate dehydration it is yellow, and for severe dehydration it is orange. Chronic constipation is a constant companion to dehydration.

A glass or more?

How to drink water correctly throughout the day - in sips or gulps? Focus on stomach volume. Nutritionists do not recommend drinking or eating more than 350 ml in total at one time. You need to drink one glass of water at a time, do it slowly, in small sips. For obesity, depression, and cancer, it is recommended to increase the single serving to 2 glasses. Drink slowly; during this time, part of the water passes into the intestines.

When and how often

So, we need to drink 8-12 glasses a day. The first dose is required in the morning: after waking up, at least half an hour before meals. After all, during sleep the body becomes 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 2 - 2.5 hours is a must. This will help start and complete the digestion process and eliminate 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: focus on your thirst. You can take it an hour after eating, before training (to create a supply of water in the body), an hour before bedtime. If you don't run to the toilet at night, you can drink your last glass at night.

You should not drink water during or immediately after meals. This will interfere with digestion and dilute and increase the volume of contents in the stomach. This is harmful to health, because for proper operation the stomach must be filled to a maximum of 2/3 of its volume.

Water and weight loss

15 minutes before meals, before each meal, cold plain water - 1 glass.
A total of five meals - 5 glasses.
Be sure to have a glass in the morning on an empty stomach.
In total, you need to drink 2 liters per day.

Elena Malysheva developed her diet based on her own experience. She has lost 23kg and is of the opinion that what and how much you drink is more important than what you eat.

We learned how to drink water correctly during the day according to Malysheva. What about when losing weight?

False feeling of hunger. It turns out that people often confuse thirst and hunger. Just drink a glass of water to understand this.
The body needs water to break down fats.

Water and disease: what doctors say

Gastroenterologists say that drinking water half an hour before meals allows the body to absorb water and excrete it with digestive juices. Those who adhere to this simple rule can easily avoid heartburn, bloating, gastritis, ulcers, hiatal hernia, diaphragm, intestinal cancer and obesity.

Studies have shown that in such people the risk of developing cancer of the digestive organs is reduced by 45%. You are less likely to get cystitis, bladder cancer (those who regularly drink water have less concentrated urine), and breast cancer. With a lack of water, fluid is distributed primarily to vital organs, and muscles and joints are deprived - hence problems with the musculoskeletal system.

Doctors categorically prohibit hypertensive patients, asthmatics, and people suffering from cardiac ischemia from drinking water immediately after eating.

Now you know how important it is to quench your thirst and how to drink water properly throughout the day. The statement of the doctor, MD Fireydon Batmanghelidj only confirms all of the above: “Water is the cheapest medicine for a dehydrated body.” Iranian doctor, MD F. Batmanghelidj spent several years in prison. There he treated prisoners, and since there was practically no medicine, he accidentally discovered the healing properties of water. In 1982, his article was published in an Iranian medical journal, and in 1983 in the scientific section of the New York Times. Since then, many scientific works have been written, dozens of discoveries have been made, and an entire institute has been founded whose task is to deeply study this topic.

Since the early 1990s, Dr. Batmanghelidj has launched a widespread campaign to educate the public about chronic dehydration. It is this, according to the doctor, that is the cause of dyspepsia, rheumatoid arthritis and headaches, stress and depression, hypertension, high blood cholesterol, excess weight, asthma and allergies. Perhaps the mechanism of dehydration underlies the development of non-insulin-dependent diabetes mellitus. In his books, the doctor also advises how to properly drink water throughout the day to lose weight.

In addition to quenching your thirst, Dr. Batmanghelidj recommends maintaining electrolyte balance by monitoring your salt and potassium intake. For 10 glasses of water, you need to consume half a teaspoon of salt per day (3 g). If your legs swell in the evening, reduce the amount of salt and increase the amount of water. It is also important to have adequate vitamin and mineral nutrition. The kidneys should be healthy under such a load.

When should you not drink water?

By quenching your thirst in a timely manner and listening to your body, it is impossible to harm your health by drinking water. You should increase the liters you drink with caution during pregnancy, edema and kidney problems.

Those who want to know how to properly drink water during the day to lose weight also need to keep in mind that most swelling is due to dehydration. They can often be caused by the body retaining water to dilute the salt. In any problematic cases, first of all, limit the intake of sodium salts and regulate the intake of potassium, while continuing to drink water. You should also know that water is the most effective and natural diuretic.

Some people find it difficult to train themselves to drink water regularly. To do this, always carry a bottle of water with you, always choose water between tea or juice, and train yourself to drink after visiting the toilet. Learn to listen to your feeling of thirst, satisfy this need immediately - and you will get rid of many health problems and excess weight.

Water is the main constituent element of the human body. Therefore, ensuring that the water balance is normal is extremely important. What should be the correct drinking regime? Should you drink two liters of water a day? You will find the necessary answers in the article.

Water arithmetic: how much to drink per day?

A lot of research has been done on this topic and a lot of articles have been written. However, there is no single conclusion yet.

Some people advise drinking at least two liters of clean water a day. Others translate everything into glasses, saying that you need to drink about eight glasses a day. Still others argue that calculations need to be made based on the proportion of 30 ml of liquid for every kilogram of a person’s weight. If we calculate that the average weight of an adult is 75 kilograms, then through simple calculations we will get approximately the same amount - 2.25 liters.

There is also a completely opposite opinion. That you need to drink water as much as you want. And that forcing yourself is completely pointless. Such scientists claim that a person receives most of the necessary fluid from food. Soups, compotes, and tea fully satisfy our body’s moisture needs, they say.

In fact, when calculating the volume and how much water to drink per day, you must also take into account the conditions in which a person lives. Namely:

During illness, a person needs more fluid to eliminate toxins.
The drinking regime in the hot season will also be different. “Aqua Vita” will need more, since it is involved in the process of cooling the body.
Taking medications also requires increased drinking of water.
More water is required for those who engage in physical activity. It is needed to protect joints and cartilage.

All this, and not only this, must be taken into account when calculating how much water to drink.

Water farmers: arguments for

The following facts support the idea that the correct drinking regime is two liters of water a day or so.

Water helps the body cleanse itself of toxins. Various harmful substances enter our body with food, drink, air and other environmental influences, as a result of which the body becomes polluted and the person begins to get sick. It is pure water, without impurities, that helps to wash all this junk out of the body and cleanse it.

It helps a person lose weight. This is confirmed both by scientific research and simple logic.

First, there are no calories in regular water, unlike sweet tea or Pepsi-Cola.
Secondly, if you drink a glass of water shortly before meals, your stomach will be full and you will eat much less food.
Thirdly, water accelerates metabolic processes in the body, and the process of burning fat in particular. On the contrary, if the drinking regime is such that the body lacks water, it accumulates it in adipose tissue, which is why the person gets fat.

Drinking regime also affects blood pressure. Hypertensive patients need to drink more to thin the blood and lower the pressure.

Allergy sufferers also need to follow a proper drinking regime. If a person does not have enough water in the body, histamine production increases. And its excessive amount, in turn, leads to allergies.
Water is also very necessary for joints. Its deficiency leads to osteochondrosis and arthrosis.

Drinking regime: myths and reality

Where the concept of drinking two liters of water a day came from is not known exactly. Presumably, this began to be said in 1945 after an article appeared in the National Food and Nutrition Board magazine.

It stated that “a person should consume approximately 2.5 liters of water per day, but most of this liquid is consumed through food.” For some reason, fighters for a healthy lifestyle adopted only the first half of the phrase, creating a kind of water cult.

Making mathematical calculations about how much water to drink per day doesn't really make sense.

Since there is no clear scientific evidence of what this amount should be.
Scientists have not yet found a clear answer as to whether there is a relationship between the amount of fluid consumed per day and morbidity and mortality. Many studies show that people who drank a lot of fluids got the same diseases and died from the same diseases as people who drank little water.

Science has also not proven that additional water consumption has any effect on the condition of the skin and hair, as well as on mortality from cardiovascular diseases.

How to maintain proper drinking regime? How much water to drink? The answers to these questions are purely individual. Undoubtedly, our body needs water, and it is better to drink clean water, even from the tap, than soda actively flavored with chemicals and sugars.

You need to drink when you want it. In addition, you need to take into account your rhythm of life and the conditions in which you live. Don’t make yourself thirsty, but don’t force water into yourself when you don’t want to. Nature is smart, and so is our body.

Take it for yourself and tell your friends!

Hydration of the body

Depending on a person’s gender, age, weight and physical activity, on average an adult man loses 3.7 liters of water during the day, and a woman loses 2.7 liters, therefore, the same amount needs to be drunk. If you are in a hot climate, exercise or do physical work, or if your diet is high in salt, water loss may be even greater. Consequently, these losses must be compensated all the time and certainly throughout the day.

This process is called hydration of the body. Hydration of the body does not only happen when we drink. Water enters the body with food, as well as as a result of metabolism (the body itself generates a small amount of water). But the main source of hydration is drinking water and other drinks.

When controlling your drinking regime, do not rely solely on your feeling of thirst. Thirst is not always a reliable indicator of the body's hydration level. With food, the body enters 0.7 liters of fluid, and another 0.3 liter is released as a result of metabolism. Therefore, the rest - 1.7 liters for women and 2.7 liters for men (approximately) - need to be supplemented. Weight loss drinks can contain various drinks: juices, carbonated drinks, tea, etc.

How much water should you drink

There is another simple approach to the amount of fluid intake: “divide the weight by 20.” Food + metabolism = approximately 1 - 1.3 liters. The remaining 2.2 - 2.5 liters should be drunk in the form of regular water, juices, tea, etc. My water intake regimen during the day looks like this: 2 glasses of water (0.5 l) at work before lunch, tea or compote (0.3 l) after lunch (I try not immediately, but after 20-40 minutes), 1 -2 glasses of water (0.5 l) before the end of the working day, 1-2 glasses of water (0.5 l) at home, tea (0.3 l) after dinner.

When losing weight, especially on training or hot days, you should increase your drinking rate by 3-4 glasses. I don’t force myself to drink and the need to drink arises faster than thirst sets in. Over time, when I began to drink more water, I began to feel better the difference when I drink water in the right amount and when I drink little (lethargy sets in, some physical indicators worsen).

Sugary water, in my opinion, should not be consumed to replenish your water supply. Rather for pleasure, and then in small quantities.