Calculating the amount of water your body needs is a fairly simple task. If we assume the daily fluid intake rate is 30 ml per 1 kg of weight, then for people of average weight (60-70 kg) it is recommended to drink 1.5 to 2 liters of water per day (6-8 glasses).
Oncologist of the 1st category of the HappyDerm medical center Lyudmila Artyushkevich notes that the need for water can depend on various factors, such as:
- age;
- type of activity and physical activity;
- health condition;
- climatic conditions of the area.
People who engage in physical labor or sports, who have the flu and a high fever, or who live in hot climates may have a higher need for water.
Some experts recommend focusing on your sense of thirst. However, a healthy person begins to feel thirsty when his body has lost 1-2% of moisture - this is the first sign of dehydration.
Sometimes we don't notice our need for water, forget to drink, and even confuse thirst with hunger, so we often reach for snacks instead of just drinking water.
Older people may have trouble drinking adequately because their sense of thirst may be diminished.
In addition to water, it is recommended to include other drinks in your diet, such as low-fat milk and sugar-free soft drinks, including tea and coffee.
How and when to drink water
It is recommended to start your day with a glass on an empty stomach. This helps to wake up the body and start metabolic processes. It is important to consider that in the morning, blood and urine contain the greatest amount of toxins, so drinking water helps to remove them.
To control your weight, it is recommended to drink a glass of water 20-30 minutes before eating. The thirst and hunger centers in the brain are close, so drinking water before eating creates a feeling of satiety.
You should not drink water during meals, as this can dilute the gastric juices and stretch the stomach, causing a feeling of heaviness and bloating.
When doing sports, you need to drink about 0.5 liters of water per hour of exercise and two glasses after training. Muscles consist mainly of water, so the loss from sweating should be compensated.
If your body is not used to a large amount of water, the norm should be increased gradually. Getting used to it can take from one to two weeks.
Preference should be given to clean water that does not contain calories, salts, sugar and other elements that can harm the body.
The optimal temperature of water is 7-15 degrees, and it should be drunk in small sips, not in one gulp.
Tea, coffee and fruit juice can also serve as a source of moisture. On the other hand, sugary sodas and fruit nectars should be avoided, as their high sugar content can lead to weight gain and metabolic disorders.
If you go for a walk, it is better to drink water at home, as drinking while walking is not recommended.
