Water and health: how much to drink

I. Hydratation is the basis of life and health

Water is not just a quenching of thirst, it is a fundamental element that defines our physical and mental well -being. It makes up a significant part of our body (about 55-78% in adults and even more in children), participates in all key physiological processes, and its deficiency leads to a cascade of negative consequences. Understanding the role of water and maintaining the optimal level of hydration is critical of health throughout life.

1.1 The role of water in the body: versatility and indispensability

Water functions in the body are numerous and diverse. Here are the main ones:

Transport of nutrients and oxygen: Blood, the main transport mechanism of the body, consists mainly of water. Water provides the delivery of oxygen and nutrients to cells and tissues, and also removes life products and carbon dioxide.
Body temperature regulation: Water has high heat capacity, which allows it to effectively absorb and give heat. Sleeping, the process regulated by water, is the main mechanism of cooling the body, especially during physical activity or in hot weather.
Lubrication of the joints: The synovial fluid filling the joint bags contains water and provides smooth sliding of the articular surfaces, preventing friction and wear of cartilage tissue.
Protection of organs and tissues: Water is the main component of the spinal fluid that protects the brain and spinal cord from blows and concussions. The amniotic fluid surrounding the fetus during pregnancy also consists mainly of water and provides protection and optimal conditions for the development of the child.
Removing waste: Water is involved in the processes of blood filtering in the kidneys and removal of waste and toxins in urine. Water is also necessary for the normal operation of the intestines and preventing constipation.
Maintaining electrolyte balance: Water contains dissolved electrolytes (sodium, potassium, chlorine, etc.), which play an important role in maintaining the water-salt balance and normal function of cells, including nerve and muscle cells.
Participation in metabolic processes: Water is a reagent in many biochemical reactions occurring in the body, including hydrolysis, the process of splitting complex molecules into simpler ones.
Improving cognitive functions: Even small dehydration can negatively affect concentration, memory and mood. Maintaining an adequate level of hydration is necessary for optimal brain function.

1.2 dehydration: causes, symptoms and consequences

Dehydration, or dehydration, occurs when the body loses more fluid than it receives. This can happen for various reasons:

Insufficient fluid consumption: The most common cause of dehydration is simple insufficient water consumption during the day. Many people forget to drink, especially when they are busy or do not feel thirst.
Physical activity: During physical exercises, the body loses water with later. The intensity and duration of the training, as well as the ambient temperature affect the amount of fluids that must be replenished.
Hot weather: In hot weather, the body loses more water with later to maintain normal body temperature.
Diseases: Some diseases, such as diarrhea, vomiting and fever, can lead to significant fluid loss.
Some drugs: Diuretics (diuretics) increase fluid elimination from the body, which can lead to dehydration.
Diabetes sugar: With uncontrolled diabetes, the kidneys try to remove excess glucose in urine, which can lead to dehydration.
Alcohol: Alcohol has a diuretic effect, increasing the elimination of fluid from the body.

Symptoms of dehydration can vary depending on the degree of dehydration:

Light dehydration: Thirst, dry mouth, dark urine, fatigue, headache, dizziness.
Moderate dehydration: Dry skin, decreased sweating, rapid heartbeat, rapid breathing, irritability, constipation.
Severe dehydration: Confusion of consciousness, weakness, lack of urination, sunken eyes, low blood pressure, shock.

The consequences of dehydration can be serious and even dangerous for life, especially in severe cases. These include:

Reduction in physical performance: Dehydration can lead to fatigue, muscle cramps and a decrease in endurance.
Violation of cognitive functions: Dehydration can worsen the concentration of attention, memory and mood.
Increasing the risk of constipation: The lack of water may impede the passage of feces through the intestines.
The formation of kidney stones: Dehydration can increase the concentration of minerals in the urine, which increases the risk of kidney stones.
Urinary tract infections: The lack of water can contribute to the development of urinary tract infections.
Overheating (thermal blow): Dehydration violates the body’s ability to cool with sweat, which increases the risk of overheating, especially in hot weather.
Convulsions: Severe dehydration can lead to electrolyte imbalance and convulsions.
Renal failure: Chronic dehydration can lead to damage to the kidneys and renal failure.
Death: In severe cases, dehydration can be fatal.

II. How much water you need to drink: individual needs and factors

There is no universal formula for determining the optimal amount of water necessary for every person. The need for water depends on many factors, including age, gender, level of physical activity, climate, health status and diet.

2.1 General recommendations: guidelines and orientation

In general, most adults need 2-3 liters of water per day. This is equivalent to about 8-12 cups of water (250 ml each). However, this is only a general recommendation, and individual needs can differ significantly. It is important to remember that about 20% of the necessary fluid we get from food, especially from fruits and vegetables.

Here are approximate recommendations for water consumption depending on age:

Children:
- Infants (up to 6 months): only breast milk or mixture (if there are no other recommendations of the doctor). Additional water is usually not required.
- Infants (6-12 months): offer water during the day, especially after the introduction of complementary foods. About 4-8 ounces (120-240 ml) per day.
- Children (1-3 years old): about 4 glasses (1 liter) per day.
- Children (4-8 years old): about 5 glasses (1.2 liters) per day.
- Children (9-13 years old): about 7-8 glasses (1.7-2 liters) per day.
Teenagers:
- Girls (14-18 years old): about 8 glasses (2 liters) per day.
- Boys (14-18 years old): about 11 glasses (2.6 liters) per day.
Adults:
- Women: about 9 glasses (2.2 liters) per day.
- Men: about 13 glasses (3 liters) per day.
Elderly people: Older people are often less sensitive to thirst and may have health problems that require increased fluid intake. It is recommended to drink water regularly during the day, even if there is no thirst.
Pregnant and lactating women: Pregnant and lactating women need more fluids than usual to maintain their own health and health. It is recommended to drink about 10-12 glasses (2.4-2.8 liters) per day.

2.2 Factors affecting the need for water: individual differences

In addition to age and gender, there are other factors that can affect the need for water:

The level of physical activity: People involved in sports or physical labor lose more water with later and need more fluids to replenish these losses. It is recommended to drink water before, during and after training.
Climate: In a hot and wet climate, the body loses more water with later, so you need to drink more fluids than in cool climate.
Diet: Some products, such as fruits and vegetables, contain a lot of water and can contribute to hydration. The use of a large amount of salt or sugar can increase the need for water.
Health status: Some diseases, such as diarrhea, vomiting, fever and diabetes, can lead to increased fluid loss and require an increase in water consumption. Some drugs, such as diuretics, can also increase the need for water.
Altitude: At high altitude, breathing becomes more frequent and superficial, which can lead to increased loss of liquid.
Alcohol and caffeine: Alcohol and caffeine have a diuretic effect and can increase fluid elimination from the body. Therefore, after drinking alcohol or caffein -containing drinks, it is recommended to drink water to replenish losses.

2.3 how to determine whether you drink enough: assessment and monitoring

The easiest way to determine whether you drink enough is to pay attention to the color of urine. Light yellow or transparent urine indicates good hydration, and dark yellow urine-dehydration.

Other signs of good hydration:

Lack of thirst.
Normal intestinal function (lack of constipation).
Healthy skin (elastic and moisturized).
Good concentration and memory.
Normal level of energy.

If you experience symptoms of dehydration, such as thirst, dry mouth, dark urine, fatigue, headache or dizziness, you need to drink more liquids.

III. Water sources: choice and diversity

In addition to ordinary water, there are other fluid sources that can contribute to hydration.

3.1 water: clean and simple

Ordinary water is the best and easiest way to quench thirst and maintain hydration. It is recommended to drink water during the day, especially between meals and after physical exertion.

Water water: Water water in many regions is safe and affordable for drinking. However, if you doubt the quality of tap water, you can use a water filter.
Boldwood: Busted water is a convenient option, especially on trips or when there is no access to tap water. However, it should be remembered that bottled water can be more expensive than ties and can contain microplastics.
Gas water: Shipped water is a good option for those who prefer water with bubbles. However, carbonated drinks with the addition of sugar or artificial sweeteners should be avoided.

3.2 other drinks: alternatives and restrictions

Other drinks, such as tea, coffee, juices and sports drinks, can also contribute to hydration. However, it should be borne in mind that some drinks contain sugar, caffeine or other substances that can have a negative effect on health.

Tea: Herbal tea and green tea are good sources of antioxidants and can contribute to hydration. Black tea and other caffeine teas can have a diuretic effect, so they should be consumed moderately.
Coffee: Coffee also contains caffeine and can have a diuretic effect. However, moderate use of coffee (1-2 cups per day) usually does not lead to dehydration.
Juices: Fruit and vegetable juices contain vitamins and minerals, but also contain sugar. Therefore, juices should be consumed moderately and diluted with water.
Sports drinks: Sports drinks contain electrolytes and carbohydrates that can be useful during intense physical exertion. However, sports drinks also contain sugar, so they should not be consumed in large quantities if you do not play sports.
Sweet soda drinks: Sweet carbonated drinks contain a lot of sugar and calories and do not contribute to hydration. It is recommended to avoid the use of sweet carbonated drinks.

3.3 food: Hidden fluid sources

Many foods contain a lot of water and can contribute to hydration.

Fruits: Watermelon, melon, strawberries, oranges, grapefruit.
Vegetables: Cucumbers, tomatoes, salad, celery, zucchini.
Soups: Soups contain a lot of water and electrolytes and can be a great way to fill in the loss of fluid.
Yogurt: Yogurt contains a lot of water and probiotics that are useful for intestinal health.

IV. How to drink more water: tips and strategies

If it is difficult for you to drink enough water, these are a few tips and strategies that will help you increase fluid intake:

Carry a bottle of water with you: This will help you drink water during the day.
Install reminders on the phone: Reminders will remind you of the need to drink water.
Drink water to, during and after eating: This will help you not to confuse thirst with hunger.
Drink water before, during and after training: This will help you make up for the loss of liquid with later.
Add fruits or vegetables to the water: This will make the water more tasty and attractive. For example, you can add lemon, cucumber, mint or berries to the water.
Drink tea or herbal infusions: This will help you diversify fluid intake.
Eat more fruits and vegetables: This will help you get additional food from food.
Limit the use of alcohol and caffeine: These substances have a diuretic effect and can lead to dehydration.
Gradually increase water consumption: Do not try to drink too much water at once. Start with small changes and gradually increase the amount of water you drink.
Follow the color of urine: This will help you determine if you drink enough.
Create a habit: Make drinking water part of your daily routine.

V. hydration in special situations: recommendations and features

In some situations, the need for water can be especially high.

5.1 Physical activity: preparation and restoration

During physical activity, the body loses water with later. It is important to drink enough liquids before, during and after training, to prevent dehydration and improve sports results.

Before training: Drink 500 ml of water 2-3 hours before training.
During training: Drink 150-350 ml of water every 15-20 minutes, depending on the intensity and duration of the training.
After training: Drink 1.5 liters of water for every kilogram of lost weight. You can also use sports drinks to replenish the loss of electrolytes.

5.2 Hot weather: precautions

In hot weather, the body loses more water with later to maintain normal body temperature. It is important to drink more fluids than usual, and avoid dehydration.

Wear light, bright clothes.
Avoid physical exertion at the hottest time of the day.
Drink water regularly during the day, even if you do not feel thirst.
Avoid drinking alcohol and caffeine.
Pay attention to the symptoms of overheating, such as headache, dizziness, weakness and nausea. If you experience these symptoms, immediately seek medical help.

5.3 diseases: restoration and support

Some diseases, such as diarrhea, vomiting and fever, can lead to significant fluid loss. It is important to drink more fluids than usual to make up for these losses and prevent dehydration.

Drink water, tea, herbal infusions, broths and sports drinks.
Avoid the use of sweet carbonated drinks and juices that can aggravate diarrhea.
In case of severe dehydration, consult a doctor.

5.4 Travel: Adaptation to new conditions

During travel, especially in a hot climate or to a large height, the body can lose more fluids. It is important to drink more fluids than usual, and adapt to new conditions.

Drink water regularly during the day, especially in hot climate or at high altitude.
Avoid drinking alcohol and caffeine.
Eat more fruits and vegetables.
Be careful with drinking water in unfamiliar places. If you doubt the quality of water, use a water filter or drink bottled water.

VI. Excess of water: dangers and precautions

Although dehydration is a more common problem, an excess of water (hyponatremia) can also be dangerous to health. Hyponatremia occurs when the level of sodium in the blood becomes too low. Sodium plays an important role in maintaining the water-salt balance and the normal function of cells, including nerve and muscle cells.

6.1 causes of hyponatremia: risk factors

Hyponatremia can be caused by various factors, including:

Excessive water consumption: Too much water can dilute the level of sodium in the blood.
Some medical conditions: Some diseases, such as renal failure, heart failure and inadequate secretion of antidiuretic hormone (SIADH), can lead to hyponatremia.
Some drugs: Some drugs, such as diuretics and antidepressants, can cause hyponatremia.
Excessive sweating: Excessive sweating without replenishing electrolytes can lead to hyponatremia. This is more often found in athletes involved in long and intensive training.

6.2 Symptoms of hyponatremia: recognition of the problem

Symptoms of hyponatremia can vary depending on the degree of decrease in the level of sodium in the blood:

Mild hyponatremia: Nausea, headache, weakness, confusion.
Moderate hyponatremia: Muscle cramps, vomiting, irritability.
Severe hyponatremia: Convulsions, coma, death.

6.3 Prevention of hyponatremia: balance and moderation

To prevent hyponatremia, it is important to drink water in moderate quantities and make up for the loss of electrolytes during physical exertion.

Do not drink too much water, especially during physical exertion.
Drink sports drinks during long and intense training to make up for the loss of electrolytes.
Consult a doctor if you have medical conditions or you take medications that can increase the risk of hyponatremia.

VII. Conclusion: an individual approach and a conscious choice

Maintaining an adequate level of hydration is critical of health and well -being. The need for water depends on many factors, so it is important to listen to your body and drink enough liquid to satisfy individual needs. Follow the general recommendations, take into account the factors affecting the need for water, and choose healthy fluid sources. Follow the color of urine and other signs of hydration regularly. If necessary, consult a doctor to receive individual recommendations. Remember that water is life, and taking care of hydration is an investment in your health.