How to drink water correctly and what are the benefits of it? How to drink water during the day: the best recommendations

Pay attention to the illustrations: the first three images that adorn this material will better than a thousand words help you understand how important water is, both for humans and for the planet's ecosystem. Astronomers are looking for water on Mars and other planets in the solar system. Where there is water, there is life. Conversely, the lack of life-giving moisture turns green meadows into lifeless deserts. The same happens to human organisms if it lacks water.

You can live for several weeks without food, without light you can live as long as you like, but without moisture a person will not last even a few days, and the changes that have occurred during this time will be incompatible with life or cause irreparable harm to health. Recently, too many myths and prejudices have formed around water that do not correspond to reality. How to drink water correctly, how much water the body needs for full functioning during the day and how to choose the optimal hydration system. You will find the answer to these and many other questions in this article.

Through the posterior pituitary gland, the brain communicates with the kidneys, which report to it how much water is excreted from the body in the form of urine or held in reserve. When the amount of fluid is not enough, the body triggers the thirst mechanism. Alcohol interferes with the communication of the brain and kidneys, causing excess fluid secretion, which leads to dehydration.

Water has become the second most popular drink after soft drinks. Recently, water lovers have experienced a slight shock. One of the scientific reports says that the role of water is exaggerated. Apparently, the assumption that it is necessary to drink eight glasses of water a day was nothing more than a guideline, which has no scientific evidence. We will return to this topic in one of the paragraphs.

Do not rush to set aside a glass of water. It may not be necessary to drink 8 glasses of water a day, however, there are many reasons to continue drinking water, if not in such quantities. Drinking water plays an important role in supporting the functioning of the whole organism.

6 reasons to drink water properly

Maintains fluid balance. The body is made up of 60% water. The functions of the fluid that makes up the human body include: aiding during digestion, absorption, circulation, saliva production, nutrient transport, and temperature maintenance.
Water helps energize the muscles. Cells in which the fluid balance is disturbed, electrolytes dry out - this phenomenon leads to the accumulation of muscle fatigue. When muscle cells do not receive enough water, they do not work to their full potential, the risk of injury increases. Therefore, before and during training, it is important to drink enough fluids. According to the American College of Sports Medicine, athletes should drink up to 400 milliliters of water two hours before training.
Improves skin condition. The skin contains a large amount of water and also functions as a protective barrier to prevent excess fluid loss. But don't expect overhydration to erase deep or fine lines, says dermatologist Kenneth Ellner. Dehydration makes the skin dry and wrinkled, and proper water intake helps to improve its appearance. But as soon as you sufficiently hydrate the body, the kidneys begin to remove excess fluid. Therefore, proper drinking of water does not imply uncontrolled fluid intake.
Beneficial effect on the kidneys. One of the functions of the fluid is the transportation of cellular waste products. The main toxin that accumulates during the life of the human body is residual urea nitrogen. This toxin is soluble in water, so it is excreted through the kidneys without problems. The kidneys do an amazing job of cleansing and ridding the body of toxins, as long as a person maintains a proper water intake regimen. When you get enough fluid, urine flows freely, is light in color, and has no smell. When the body does not get enough fluid, the concentration of urine changes, the color and smell become saturated. If you chronically drink little water, you are at risk for kidney failure and stone formation, especially in warm climates.
Supports bowel function. Adequate hydration helps food move freely along the gastrointestinal tract and prevents constipation. If a person is not getting enough fluid, the large intestine pulls water from the stool to maintain hydration, resulting in constipation. The correct use of water in tandem with dietary fiber (fiber) is an ideal combination, because due to the water, the fiber fibers swell and act like a broom, cleansing the digestive tract as you go.
Water helps get rid of headaches. Improper drinking of water can trigger a migraine attack. The good news is that during a study on the effects of water on headaches, participants experienced "complete healing" within 30 minutes. All they needed was two cups of water!

Symptoms of dehydration

Mild to moderate dehydration can cause:

Dry skin and mucous membranes;
Drowsiness or fatigue - children become less active;
feeling of thirst;
Decreased frequency of urination;
Headache;
Constipation;
Dizziness or dizziness.

Symptoms of severe dehydration:

Strong thirst;
extreme fussiness or drowsiness;
Severe dryness of the mouth, skin and mucous membranes;
Urine darker than usual
Urination is almost absent;
sunken eyes;
low blood pressure;
Cardiopalmus;
Increase in body temperature;
Delirium or loss of consciousness.

Unfortunately, thirst is not always a reliable gauge of the body's need for water, especially in children and the elderly. The best indicator is the color of the urine: Light colored urine means the body is well hydrated, while dark yellow or amber color indicates dehydration.

If you notice that your body isn't getting enough water, here are a few tips to help fill that gap and reap the full benefits of proper hydration.

Drink water during the main meals;
Avoid drinking water immediately after a meal;
Drink what you like best;
Eat more fruits and vegetables. About 20% of fluid comes from food;
Keep a bottle of water in your car, on your desk, or in your bag;
Use apps to remind you when it's time to drink water.

How much water should an adult drink per day

Every day a person loses water through breathing, urine, sweat and defecation. For the full functioning of the body, it is necessary to replenish the stocks of used water daily. To do this, we use food and drink drinks containing life-giving moisture.

How much water should an adult living in a temperate climate drink per day? The Institute of Medicine (USA) has determined that adequate fluid intake for men is 13 cups (3 liters) per day. For women, these figures are 9 cups or 2.2 liters. Please note that we are talking about the total amount of fluid you drink, not water.

Everyone has heard the advice: "Drink at least 8 glasses of water a day" - about 1.9 liters, which is not so different from the recommendations of the Institute of Medicine. However, adherents of the rule of "8 glasses" say that you need to drink 8 glasses of water, not the liquid in which it is contained. But, recent research in this area does not agree with this outdated information, arguing that for an adult, healthy person to be fully hydrated throughout the day, it is enough to drink 13 cups of water-containing liquids: juices, soups, broths, tea, coffee. You may need to change your total fluid intake depending on how active you are, the climate you live in, your medical condition, and whether you are pregnant or breastfeeding.

Water: myths and reality

Look around! I bet there's a bottle of bottled water within a ten meter radius. How did she get there? A drop of physiological need was mixed with an ocean of marketing. Water fills office coolers; now it's obscenity, and fashionable accessories. Fashionistas - not to mention postmen, grocery clerks, yoga instructor, school nurse; everyone has a bottle of fresh, purified water from a natural source in their backpack. Water, water - it's everywhere! It's time to stop and ask yourself: "What's going on"? It's time for people to know the truth, how to drink water correctly and why there are so many contradictions around this issue. We present to your attention common myths about water.

Myth: A person should drink eight glasses of water every day.

Fact: Nobody knows exactly where this claim comes from, says Heinz Waltin, professor of medicine at Dartmouth College and author of two studies on the origin of the theory that the human body works best with 1.6 liters of water a day. The truth is that the daily water requirement depends on diet, growth and metabolism.

To determine how much water to drink, weigh yourself every morning for 3 to 4 consecutive days. The experiment cannot be carried out during menstruation, as hormonal fluctuations induce natural water retention. If you notice that the indicator is 500 grams less than the control weighing, you have a lack of liquid. Increase your fluid intake until your weight during your morning weigh-in stops fluctuating.

Myth: Drink only when you are thirsty.

Fact: Passive people can repeat this mantra every day. But anyone who, by virtue of circumstances or his own habits, must be on the move should not sign this statement. "Exercise blunts the thirst mechanism," says Leslie Bonsi, director of the Sports Nutrition Medical Center at the University of Pittsburgh. “The fluid is lost so quickly that the brain does not have time to respond in time.” A recent study from Maastricht University in the Netherlands found that women lose more water during exercise than men. Therefore, before going to the gym, it is advisable for girls to additionally drink a few hundred milliliters of water. It takes 60 minutes for fluid to travel from the intestines to the muscles.

Myth: Tea and coffee cause dehydration.

Fact: Have a big cup of coffee at home before you go to work and you'll visit the ladies' room so often that you'll get a VIP pass. But despite the diuretic effect, the liquid obtained along with caffeine will still take part in the hydration of the body. After all, coffee is mostly water unless you dilute it with flavored syrups or milk. “Caffeinated drinks are not dehydrating if consumed in moderation, that is, five cups or less per day,” says Lawrence Armstrong, Ph.D. and professor of kinesiology at the University of Connecticut. Dr. Armstrong notes that any fluids a person consumes help saturate the cells with the necessary moisture, including juice, iced tea, or Coca-Cola.

Myth: Bottled water is better than tap water.

Fact: Tap water is loaded with minerals like sodium, calcium, magnesium, and zinc that remain even when filtered or bottled. Purified and distilled water is boiled during processing to deprive it of any trace elements. Store-bought H2O also lacks fluoride, which is added to the water supply to strengthen teeth. If you are used to drinking bottled water, then at least bypass brands on the labels that flaunt the inscription: “distilled” if they are not fortified with minerals. Choose water that contains 25% of the recommended amount of calcium and up to 200 milligrams of magnesium.

Myth: Drinking water before meals helps you lose weight.

Fact: The water you drink before or during a meal is not able to keep a person from overeating, and it does not promote the rapid removal of food from the body. Water does not bind to food in the same way that the intestine absorbs liquid very quickly. Slightly different methods are suitable for this purpose. For example, eating lots of fruits and vegetables. The water in vegetables passes through the stomach and into the intestines along with the rest of the food, making you feel full. If you just drink water, you only satisfy the thirst mechanism, while foods that contain a lot of water saturate, suppress hunger and moisturize. Therefore, chicken-based broths, and especially vegetables such as watermelon, bell peppers, broccoli and tomatoes, are an easy way to lose weight.

Myth: Vitaminized water is better than regular water.

Fact: Of course, water enriched with vitamins can quickly deliver the necessary nutrients and trace elements to the body. However, no faster than the use of conventional dietary supplements. In addition, most brands of fortified water do not contain all the necessary elements. And we have not yet remembered that, as a rule, such water contains an amount of sugar that is harmful from the point of view of nutrition. To mimic a fruity flavor without harming your diet, mix some of your favorite juice or narzan with water.

Myth: Sports drinks are not suitable for mere mortals.

Fact: Gatorade was invented to help football players stay in top shape during a tough outdoor game, and it can do the same for you on a sweltering afternoon at the beach. When you sweat, you lose salt and water. Sports drinks replenish lost stocks. The presence of sodium in sports drinks helps the body retain more fluid. So anyone can quench their thirst with Gatorade or another brand.

Myth: You can't get dehydrated while swimming.

Fact: You're actually more likely to get dehydrated when you spend a lot of time in the pool or on the beach. And one of the reasons is psychology; when a person comes out of the pool, the last thing he wants to look at is a glass of water. Thirst controls the volume of blood in the center of the body, so that when the brain senses a lack of blood, a feeling of thirst arises. But the water in the pool creates hydrostatic pressure that pushes blood out of the skin toward the center of the body, confusing the dehydration control system.

Video: How to drink water correctly?

Health 12.09.2016

Unfortunately, in our time, many people live unconsciously, in a fuss, not noticing what is happening around them. And not so pleasant things happen. For example, the quality of the food we eat and, most importantly, the quality of water have fallen sharply. But water is the basis of our life. No one thinks that when all the water is poisoned, it is unlikely that anything living will remain on Earth ... And today on the blog I want to present you an article from Marina Tamilova. We will talk about how and why you need to drink water.

Is it good to drink water

Unfortunately, the culture of drinking water in our country is completely undeveloped. People do not understand how and why they need to drink water, and even more so they do not know how to choose it so as not to buy it, stuffed with chemicals, in supermarkets. Only a few enthusiasts try to make the right water at home by purifying it, charging it, or using the melt water method.

But on how much water a person drinks, and how “alive” it is, i.e. natural, depends on the quality of his life, health and duration of earthly existence. Of course, everyone knows that there is practically only water in the human body (there is about 80% of it). But not everyone knows that every person is simply obliged to water his body many times a day. This means that you need at least 8 glasses of clean water a day, and even more.

Keep in mind that if you feel thirsty, then you have already waited for the last stage of desiccation of the body. That is, to drink water, you do not need to be thirsty. You just need to go and pour yourself water, and not wait until the body is so dry to ask you to quench its thirst.

It is the lack of water that leads to many diseases of your body.

If people knew this, they would drink water, not tea and coffee - those drinks that only dry up the internal environment. Neither compote, nor juice, nor lemonade, nor any other drink quenches thirst, they are food.

Signs of dehydration

Unfortunately, our body gets used to everything and even to constant thirst. With age, it generally ceases to signal that it is thirsty, but you get a lot of diseases that arise precisely because of chronic thirst, which you are not even aware of. We will give you some of the most common human ailments that develop against the background of dehydration:

headache;
chronic fatigue;
hypertension;
distracted attention;
constipation (this is already a very serious stage of dehydration);
high cholesterol;
cardiovascular diseases;
joint diseases;
allergies of various kinds.

As you can see, with a headache, instead of painkillers, it is better to drink a glass of clean water. All other diseases are easily cured if you follow the regimen of water intake. As stated above, a person should drink at least 8 glasses a day every day. Agree that it is easier to teach yourself to drink water than to get an unpleasant chronic sore and go for an operation or go straight to heaven. Moreover, water very well removes all toxins from the body, preventing the development of these same ailments mentioned above. Drug treatment does not eliminate the cause of the disease at all, but only its consequence, and even then not always. See how simple it is. The main thing is to take care of yourself.

Water, entering the body, scientists believe, releases oxygen and energy produced by the process of our metabolism and oxidation. That is why, due to chronic thirst, we can feel tired and lack energy.

Compliance with the drinking regime

If you follow the drinking regime, then:

regeneration of body cells is ensured;
all metabolic processes are activated;
the body is cleansed of toxins and toxins;
additional energy is released;
the life span is extended;
the quality of life improves;
immunity is strengthened;
the body stops aging;
dry skin and wrinkles disappear;
blood vessels are cleansed, which is very important in our age of strokes and cardiovascular diseases.

Did you know that drinking water can even prevent a heart attack? Usually, a person can do this on his own if he is more attentive to himself. A few days before an attack, people have chest pain that radiates to the left arm. So, this is a warning. It won't go away! Why do these pains appear? Because the body is so dehydrated that its cardiovascular system fails. It is urgently necessary, before the irreparable happens, to increase the daily amount of water you drink, as well as walk more.

How to understand that the body is dehydrated

So, your body is dehydrated if:

you suffer from pain in your arm;
you constantly feel sleep deprivation, even if you slept a lot;
you have dark urine (the kidneys are working hard to flush out toxins);
you are irritable;
you suffer from neuroses;
you are easily offended;
you are prone to fainting (your water is not enough to reach the brain and provide its nourishment);
you don't want to move;
you have lost interest in the intimate side of life.

The human body for a full life needs a constant accumulation of energy. The main element that participates in this most important process is water! If it doesn't, the system doesn't work. There are more and more traffic jams in the human energy channels, and, accordingly, more diseases. It must be said that the formation of only one energy plug in the gallbladder area leads to the occurrence of 32 diseases in humans.

Surely, you know that in order to live long and stay healthy and young, you need to follow, first of all, such components of health as:

blood pressure (120x80 mm Hg, this is the regulation of water pressure in the human body);
respiratory rate (16 movements per minute, when breathing, oxygen dissolves in water);
the number of heartbeats (78 per minute);
hemoglobin (130 mg / l, this is the density of the blood, which increases from a lack of water);
bilirubin (21 mg/l, indicates the degree of water toxicity);
the amount of urine excreted (1.5 liters of ACID light yellow urine per day with a specific gravity of 1020);
norm of weight for height (+-5/10 kg). The one who drinks little is getting fat, because the body begins to store energy and water for the future, which it lacks;
sugar (5.5 mmol / liter, energy in water);
acid-base balance of the blood (an acidified body dies, only an urgent dropper with alkaline water will help. If you drink little, then your smart body, in order to save your life, begins to take the main building elements from the bones - calcium, sodium, magnesium and potassium. Imagine how you harm yourself.It is easier to drink water than to get sick.);
leukocytes (4.5-9 thousand x109, if more, the body struggles to survive with viruses and other "bad");
body temperature (36.6 degrees, elevated temperature destroys water crystals in the body);
cholesterol (6.0 mmol / liter. Yes, high cholesterol is the body's defense against dehydration of blood vessels, which become brittle for this reason, which can lead to death).

What kind of water should be drunk with health benefits?

Water helps to keep the indicators described by us normal, since they are all tied to water, if you paid attention to this.

In water, by nature, an important program of human life is laid down, and we so neglect this most important component of our body. It is the water that enters us inside that tells the internal organs how to live, and not vice versa. And if you don't drink, how do your organs know what to do? Of course, their rhythm starts to go astray, you get sick and slowly start to die.

Here it is important to know that for self-healing, it is necessary to drink only pure natural water. That bottled water sold in supermarkets is not suitable. The fact is that our legislation obliges manufacturers to add a special chemical agent from scale to the water.

If your kettles are clean when boiling water, do not rejoice, but find water that leaves scale. Scale must be! At least a little.

Find such water. She is. Especially where factories are located near sanatoriums, i.e. next to natural water sources.

Can you drink spring water?

Take water from springs very carefully, as it can be contaminated with mercury and other heavy metals, which will settle in your bones and tissues, which will lead to severe diseases that you are unlikely to be able to get rid of because you will not understand what made you sick. The water from the springs should definitely be tested!

Can you drink distilled water?

Don't drink distilled water as it disturbs your acid-base balance. You can make your own melt water and put shungite inside a jug of water, which gives the liquid a healthy energy.

How much water should you drink per day and when exactly?

Remember to drink at least 8 glasses a day 15 to 30 minutes before meals. If you drink water during or after eating, then disrupt your digestion, which will cause decay and slagging of the body.

I suggest watching a video about the benefits of water for our body. What doctors say, how to drink water correctly, how much water to drink per day.

Drink good water and be healthy!

When it comes to how to drink water correctly, you need to know not only what, but also when to do it.

How soon after a meal can you drink water?

A popular myth associated with drinking water is that drinking immediately after or with meals is unhealthy.

This statement is explained by the fact that water dilutes gastric juice. As a result, its acidity and the concentration of digestive enzymes decrease. And the food is hard to digest.

In fact, everything is just the opposite.

Water, drunk in a reasonable amount, is not able to affect the acidity of gastric juice and the concentration of enzymes in it. Since the body itself perfectly regulates these parameters. The exception is .

It has been proven that water, taken with food, facilitates its absorption, because it helps to turn food into a liquid mass and makes it more complete absorption of nutrients from it.

At the same time, the water that is taken with food has another important quality that is useful for those who want to lose weight. Water fills the stomach, contributing to the rapid onset of saturation.

It is for this reason that drinking during meals is really not recommended, and there is no way they can do it.

So, the answer to the question “is it possible to drink water after eating?” sounds like yes, you can. And even necessary. And it is better not after, but during and before.

Can you drink water at night?

Yes, if you can fall asleep quickly after getting up to go to the bathroom and don't suffer from congestion associated with kidney disease.

Drinking water at night helps to maintain the correct level of hydration in the body. And this is important, because dehydration occurs during the night.
Water, and that is why it is used for weight loss. At night, body fat often burns more efficiently than during the day. Therefore, it is not at all harmful to give this process an additional acceleration.
Many researchers believe that it is at night in a dream that the body works to remove toxins from itself, which willy-nilly entered it during the day. The detox process cannot run efficiently without sufficient water levels.
Water drunk at night fills the stomach. And this protects against unnecessary snacks before bedtime, preventing you from getting rid of excess weight, if any.

All this explains why you can drink water at night before going to bed. However, no one ever says that this should be done. Why?

Yes, because for a fair number of people, nightly going to the toilet are factors that have an extremely negative effect on the quality of a night's rest. And a bad night's sleep negates all the benefits of water.

So, everyone decides for himself whether to drink at night or not. If it does not interfere with sleep - drink, if it interferes - do not drink.

Is it good to drink water in the morning on an empty stomach?

If the fact that it is useful to drink water before going to bed, no one will unequivocally assert, then the beneficial effect on the body of taking a glass of water in the morning on an empty stomach is beyond doubt.

In the countries of the East, for example, India or Japan, there is even a treatment with morning “drinking”. It is said that even tuberculosis can be cured this way.

Of course, such claims do not have any scientific evidence. However, this does not negate the real benefits of water drunk on an empty stomach in the morning. And it consists of the following.

A glass of water early in the morning right after waking up helps eliminate dehydration that has developed over 6-9 hours of sleep, and which has an extremely negative effect on the body, among other misfortunes, causing weight gain.
Water on an empty stomach helps improve digestion.
Firstly, it activates intestinal motility and makes it possible to complete normal morning defecation. Secondly, it facilitates the digestion of food that will be eaten at breakfast.
Cool water, drunk in the morning, is a powerful boost of energy. More powerful than a cup of coffee. It speeds up the flow of blood, which helps to deliver oxygen to the tissues faster. After drinking water, it is easier to wake up completely and get involved in the working rhythm.

When is the best time to drink water during the day: a basic reminder

Right after waking up. Even before you have had coffee or tea.
Before or during meals. This will help to quickly satisfy the feeling of hunger, and the food eaten will be absorbed most fully.
Before and during training. Playing sports is always associated with the risk of dehydration, which should never be allowed.
For colds and flu. Old "grandmother's" recommendation: if you get sick - drink more. Tea, fruit drinks, broths. Better yet, just clean water with a little lemon juice.
If you are not sick, but you are surrounded by sick people, then you need to drink more. Dehydration lowers your immune system and makes you more vulnerable to a severe infection.
With fatigue and drowsiness. Especially if they fell on level ground. It is likely that you are dehydrated and your brain is having a hard time working. Energize him by drinking a glass of cold water.

Of all the ways to lose weight, drinking water can be one of the easiest diets to follow. It will fill your stomach without calories and help your body burn more calories. There are no general recommendations on how many liters to drink every day, especially for weight loss, but 2 cups before each meal is effective in helping people lose those extra pounds. Before dieting, talk to your doctor or see a nutritionist to help you set it up for the results you want. A wealth of experience and various studies conducted on this topic make it possible to understand how to drink water during the day to lose weight.

Drinking water helps you lose weight whether you restrict food or not. According to a 2015 clinical study published in the American journal Obesity, consuming 2 glasses before meals helped a group of overweight adults lose 1 kg over a 12-week period without making any changes to their regular diet. According to a 2010 clinical study published in the journal Obesity, if you follow a weight loss diet, drinking half a liter of fluid before meals will help you lose even more weight. The study compared the effects of having drinking water before meals versus not having it in a group of overweight people following a low-calorie diet. The results graph showed that liquid drinkers lost more than 2 kg than those who did not drink water before meals in a 12-week period.

The correct use of water for weight loss contributes to weight loss in two ways:

Fills the stomach, allowing you to eat less. Researchers at the Obesity Research Center reported in 2010 that drinking water before meals can help people reduce their daily intake of 225 calories.
Moisture in sufficient quantity increases the metabolic rate, which is responsible for the calorie burning system. Half a liter in one session increases metabolism by 30% within 30-40 minutes, according to a 2003 study published in the Journal of Endocrinology and Metabolism. This is because the body is forced to heat the fluid it consumes from 22.2°C to 37°C. The authors of this study report that eating 2 liters per day helps burn almost 100 extra calories. This is less than half a kilogram per month based on the fact that you drink 2 liters. ice water every day.

According to studies, 1-2 liters of water per day is enough to help with weight loss, especially before meals. Drinking half a liter of fluid before each meal is a good start. However, the amount of fluid you drink should be different.

Factors affecting its weight are as follows:

age;
activity level;
temperature;
diet;
types of medications taken;
health status.

On average, you need to take 4 glasses of water (1 liter) for every 22.5 kg of body weight, according to the US Clemson Cooperative Extension. Therefore, a person weighing 80 kg will need 14 glasses (3.5 liters).

Action Tip: Talk to your doctor to help determine your daily fluid requirements, not just for weight loss, but for overall health.

Drinking enough water every day keeps the body hydrated, supports nutrient delivery, stabilizes weight, promotes muscle strength, and hydrates the skin and organs.

How to drink water to lose weight

Although everyone has their own hydration needs, aiming for 2 liters is the optimal minimum for the first 2-3 days of the diet to start losing weight.

Practical tip: Use your thirst as an indicator and drink more fluids if your body requires it.

Another indicator that you have enough fluid in your body is the color of your urine: a pale yellow or almost colorless color means you are properly hydrated. A darker than pale yellow tint means you need to drink more liquid.

To lose weight, the following conditions must be met:

drink 1-2 glasses of pure mineral water without gas before each meal;
never drink food with water and other liquids, this will spoil the digestion process and contribute to the worse absorption of useful trace elements;
take water between meals as often as possible and in small sips - this suppresses the feeling of hunger and allows the beneficial trace elements contained in it to enter and be absorbed by the body in a timely manner;
make it a rule to drink one or two glasses immediately after a night's sleep, on an empty stomach. This starts healthy processes in the body and improves well-being;
approach your calculated dose of daily amount of water gradually, starting with 2 liters in the first days of the water diet and gradually increasing the dosage;
be aware of the signs of dehydration: thirst, dry mouth, headaches, and in extreme cases, dizziness and weakness. Even 2% dehydration in the body can adversely affect muscle condition and weight loss;
with increased sweating, you should increase the amount of fluid, especially if the water diet is in the summer and in the heat, with certain medications or while taking alcohol. It is recommended to drink an additional glass of water for every 200 g of alcoholic drink consumed and to consume moisturizing foods such as watermelon, cucumbers and celery.

The water diet should include about 2 liters - more if you are significantly overweight or do daily exercise. So get yourself a reusable BPA-free bottle and keep it with you at all times.

Adding flavor to drink more

If clean drinking water is tired, you can diversify it with the help of herbs, vegetables and fruits, adding a natural flavor. Make your own weight loss water shake to take throughout the day by filling the container with water and ice and adding to taste:

pieces of cucumber and mint;
lemon and oranges;
strawberries and lindens;
green tea;
add a drop of lemon essential oil or 100% cranberry juice.

It is important to note, however, that diet drinks do not have the same weight loss benefits as plain water. Artificial sweeteners increase appetite, according to a 2010 article published in the Yale Journal of Biology and Medicine.

Table of daily consumption

The goal of the water diet is not only to lose weight, but also to have more energy, feel healthier and more complete. All this is really possible to do with the help of liquid, while not changing your lifestyle, but simply drinking a few liters every day, even without training and following additional diets. Use bottled mineral water or filtered - raw or boiled. Below is a table that will help you find out how much water you need to drink per day to lose weight and how to consume it correctly. Use it to properly navigate the water diet:

Based on the indicators of your body weight and additional loads on the body that provoke an increased release of moisture, form your own regimen, taking this table as a basis.

conclusions

Decide how long you want to be on the water diet. As a rule, the course is 2-4 weeks.

After determining the duration, you need to follow these guidelines:

do not add salt to food, or reduce its presence to a minimum - salt retains water in the body, which leads to swelling near the eyes, swelling of the legs and other symptoms;
while using a water diet and regular gym visits, it is necessary to increase fluid intake, as your trainer will tell you;
Consider taking herbal supplements or looking for a safe fluid supplement to balance electrolytes. In order to avoid saturation with water, it can be diluted with components that are not hazardous to health, except for the use of sugar and its substitutes (including fructose).
use light foods during the water diet without reducing the amount of nutrients consumed. Raw fruits and vegetables, lean meats, brown rice, along with regular fluid intake will give excellent results.

Make regular water intake a habit and follow other healthy habits such as a balanced diet and regular exercise to maintain weight loss.

2 liters is just a convention. Depending on age, activity, climate and many other factors, the amount of fluid you drink can change both up and down. Recent studies show that there is no direct relationship between drinking two liters of water and the benefits. Moreover, the number is not the most important indicator.

What causes dehydration

A person is almost 65% water and all processes occurring in the body proceed with its participation. If a person can live without food for a month or more, then without water - no more than three days. When an insufficient amount of fluid is consumed, the body switches to an economical mode of operation, extracting water from the skin, joints and providing water only to the most important organs. As a result of dehydration, you may experience the following problems.

Slowdown of metabolic processes. If there is a lack of fluid in the body, the metabolism slows down significantly, the burning of calories at rest is practically reduced to zero, and as a result, a person gains weight faster.
Minimum productivity. A person who does not consume the required amount of water works much more slowly, and the quality of his work decreases. We become more scattered, as brain cells are not sufficiently enriched with the necessary substances. Also, in a dehydrated state, fatigue is much more felt and stamina is lost.
strong appetite. If you are constantly hungry, most often it means that you are thirsty. The body tries to compensate for the lack of water with the liquid contained in the products, this causes a constant feeling of hunger.
Accelerated aging process. Compensation by the body of the lack of fluid from skin cells is fraught with a much faster appearance of wrinkles, which are caused by the consequences of dehydration of the skin.
Changes in mood. Scientists have proven that if a person experiences a lack of fluid, then he becomes more aggressive, more tired, more prone to depression and mental disorders.

Did you know that a person at birth consists of 90% water, and in old age no more than 55%? And the fact that the female body contains less fluid - about 60%, when in the male - 65%?

Therefore, you need to drink not when the body is thirsty (this is a clear sign of dehydration), but constantly throughout the day, when you want and do not want to.

Benefits of water for the body

If, for the sake of interest, you try to live at least a month without any drinks other than water, then soon you will notice positive changes both in appearance and in well-being. Let's find out what changes await you.

What happens if you only drink water

Greater productivity and creativity. Giving preference to water, after a month you will begin to notice that the work of the brain has accelerated significantly, and all tasks are solved easier. By enriching brain cells with the necessary fluid and oxygen, brain activity can be improved by almost a third.
Youth extension. A sufficient amount of liquid significantly slows down the aging process of the skin, making it smoother and more elastic. Dark circles under the eyes will gradually disappear. Also, pure water has a positive effect on muscle tone.
Strengthening immunity. Drinking enough water is the most affordable and reliable way to prevent many diseases. Water starts metabolic processes in the body. With its proper use, you can normalize the work of the kidneys, thereby getting rid of edema.
Healthy heart. Maintaining water balance in the body prevents the process of blood clotting, thereby lowering blood pressure and reducing the likelihood of a heart attack. Drinking just one glass of water before going to bed, you supply the blood with oxygen and carry out a kind of prevention of a heart attack, as well as a stroke.
Strong joints. Water is an excellent cartilage tissue rebuilder, which is necessary to protect joints from damage and excessive stress.
Accelerated Metabolism. Water keeps the metabolism in good shape, not allowing these processes to stagnate and slow down. If you drink a glass of water on an empty stomach, you can speed up your metabolism.
Weight loss. If you watch your diet, then water will help you lose weight faster. Do not be afraid if you notice a slight increase in weight, as soon as the body gets used to the new water regime, the weight will not only normalize, but also decrease.

Now let's talk about how you can calculate the required amount of water depending on your weight. By all means, doctors urge to consume at least two liters of water daily. However, such an established norm may seem excessively large to some. This is not surprising, the most optimal is not just to follow the general figures, but to correctly calculate the rate for yourself personally.

So, if you want to know how much water you need to consume daily, then follow this simple proportion:. Thus, if your weight is 55 kg, then your daily intake is 1650 ml of water. If you want to get in shape and say goodbye to excess weight, then this amount can be slightly increased (up to 50 ml per 1 kg of weight).

Drink water evenly throughout the day. No need to try to drink the entire volume at a time - this is not only wrong, but also harmful. It is better to distribute the required amount evenly throughout the day and drink in small sips, since our body cannot perceive a large amount of water.
Start your morning with a glass of water. It is better not to neglect this advice, a glass of water on an empty stomach helps to awaken the body and start metabolic processes. One glass of water, drunk on an empty stomach, speeds up the metabolism by more than twenty percent.
Don't drink immediately after eating. Contrary to our habits, after drinking liquids after eating, the gastric juice is diluted, and the absorption of food slows down significantly. It is better to drink water 30 minutes before a meal or 2 hours later.
Drink more water while exercising. During active sports, the body loses internal moisture, so it is simply necessary to restore the water balance. For this purpose, drink water in small sips at least every half an hour.
Drink more water while flying. Air in the cabin is under pressure, so it is very dry. To avoid dehydration of the skin and the body as a whole, try to drink more water during the flight.
Drink more fluids in summer. In the warm season, the body loses more moisture (natural consumption), plus active sweating due to the heat. Because of this, more fluid is required to normalize the water balance, but you need to increase the rate correctly and carefully. On average, 500 ml can be added to the usual volume of liquid, doctors do not advise increasing the rate more, as this will provoke more profuse sweating. Drinking ice water during a hot period is not recommended: due to a sharp temperature drop, even hardened people can get a sore throat.
During the heating period, increase the water rate. Heating greatly dries out the air in the room, so either get a humidifier or increase the amount of water you use.

What temperature should water be for drinking?

The most important thing here is the measure! The temperature must be controlled, because too cold or too hot water will not have a positive effect on the body, rather the opposite.

Too cold water can cause spasms of the vocal cords or cause colds, sore throats and loss of voice. Although experts have proven that drinking cold water speeds up metabolic processes, as the body is forced to spend energy on “heating” the water.

In turn, too hot water destroys tooth enamel, can cause burns to the mucous membrane, causing discomfort for a certain time.

What water to drink

Worried about health, you involuntarily wonder what kind of water you can drink. Despite the fact that this is a natural resource, today they have managed to make water scarce.

Can you drink distilled water?

Some people drink huge amounts of distilled water every day. But is it safe and can it be used at all? Let's figure it out. Such water is completely purified from any impurities. It is just a liquid, devoid of the mineral elements needed by the body. You can drink it, but there is no benefit from it, so it is better to replace distilled water with spring, mineral, melted water or ordinary water purified from harmful impurities.

Is it possible to drink boiled water?

Now there are many opinions about whether or not to drink boiled water. Through the boiling process, all bacteria are destroyed in it, but it also loses trace elements and oxygen and becomes just a dead liquid. In addition, all harmful impurities are not removed during the boiling process, so experts advise limiting the intake of boiled water into the body and drinking raw water purified from chlorine and harmful substances. To do this, it is enough to purchase the simplest filter.

Is it possible to drink mineral water?

Sparkling water, if it's just mineral unsweetened water, is great for quenching thirst. However, the carbon dioxide included in its composition has an effect on the body. It should be used with caution in people with stomach diseases, as artificially added carbon dioxide can provoke gastritis. It is better to choose healing mineral water (Borjomi, Essentuki), which is enriched with carbon dioxide in natural conditions.

Can you drink tap water?

Any water today causes discussions. Ordinary tap water is no exception. Tap water goes through many stages of purification with the addition of reagents that neutralize harmful substances and contaminants contained in it. No matter how the quality of such water is controlled, impurities of chlorine and various contaminants from underground pipes still remain in tap water, so it is undesirable to drink it without additional purification.

Water with lemon and/or honey

Water with the addition of lemon acts as an energy booster, an immunostimulant, helps fight colds, cleanses the body of harmful accumulations and promotes weight loss. To prepare the drink, pour a couple of circles of lemon with warm water and let it brew for 15 minutes. If you wish, you can add a small amount of honey or cinnamon - this will not only add flavor, but also fill the body with useful elements.

Does water help you lose weight

Water is the most affordable means of helping you lose weight, provided that you watch your diet and lead an active lifestyle. Drinking a glass of water before a meal speeds up your metabolism, resulting in increased calorie expenditure. Also, the liquid maintains the elasticity of the skin, which is why stretch marks will not appear when losing weight.

How to drink water and how much to lose weight:

increase fluid intake (normal + 2-4 additional glasses);
drink in small sips throughout the day;
drink a glass of water on an empty stomach 10-15 minutes before breakfast and before each meal;
refrain from drinking water for two hours after eating;
use plain purified water.

Your body must be accustomed to water. If you always drank little water, and then abruptly decided to use the recommended rate, then this can affect your well-being. To learn how to drink more water, you just need to follow some simple rules.

Every action is a glass of water. Try to accompany each action with water. A glass in the morning, a glass before work, a glass before bed. It will soon become a habit.
Always carry a bottle of water with you. So you will use it more often throughout the day - at work, at home and anywhere else.
Keep a glass of water by your side. You automatically start to take small sips in the process.
Flavoring additives. If you do not want or cannot drink plain water, add a few drops of lemon or a pinch of cinnamon to it.
Replace tea and coffee with water. The benefits of such a decision are obvious. Coffee significantly dehydrates the body, and if you replace it with clean water, then the water balance will be maintained at the proper level.
Use special applications. Now there are a lot of applications created to control the water balance, which will notify you of the need to drink water during the day.

If you didn’t manage to drink the right amount of water during the day, in no case should you make up for this deficiency before going to bed, this can cause swelling.

Myths and misconceptions

8 glasses of water a day. A highly generalized figure and not suitable for every person. You need to drink not 8 glasses, but the required amount, depending on weight and other factors.
Do not drink while exercising. With increased activity, the body is dehydrated, so it is necessary to replenish the water balance with small portions of liquid.
Water cures colds. By itself, water will not cure any disease, but it will somewhat speed up the process of removing the infection.
Water removes waste and toxins. It is a myth. Water helps to cleanse the body of some toxic substances and medicines, it does not affect the elimination of toxins from the body. Moreover, with the use of a large amount of liquid, minerals useful for it are washed out of the body.
Water helps you lose weight. This is partly true. Although water promotes metabolism, if you lead a passive lifestyle and do not follow your diet, water will not help you lose weight.
Do not drink while eating. It is not true, it is better to abstain from water after eating. But during a meal, a couple of sips of water at room temperature helps to satiate faster and has a positive effect on digestion.
bottled water. Pure marketing! Drinking water must contain a certain amount of minerals. In most cases, purchased water contains practically no these substances, it is just a liquid of little use. Plus, it comes in plastic that contains BPA. And if the bottle was stored incorrectly, for example, left in a warm place, this substance is released when heated. So from such water more harm than good. Therefore, either buy water in glass bottles, or purchase a filter and drink plain water.