How to drink water correctly

Posted on Sep 19, 2022      16

It would seem that there is nothing extraordinary about drinking water. However, there are a lot of myths about how to do it correctly.

Myth number one: you must drink two liters of water a day.

As a matter of fact. This is not quite true. It is traditionally recommended to consume 1 liter of water per 30 kg of your body weight, as it is necessary to maintain proper metabolism. If you weigh 60 kg, then it turns out that the recommendation about 2 liters of water is really relevant. But if a person’s weight goes beyond normal (in either), these calculations can go very far. Anorexic girl will be dehydrated, and a fat man weighing more than a pound will die of water intoxication. Therefore, it makes sense to remember the recommendations of the National Academy of Sciences of the USA in 1945: “1 ml of water for each kilocalorie of food consumed”. The ration of a modern person averages 2000-2500 kilocalories, and we go back to the proverbial two liters. But there is a nuance: these two liters include liquid, which is contained in cooked food! In short, there is no point in meticulously calculate how many liters of water you need to drink daily. If you have a feeling of thirst, it is necessary to respond to it.

Myth number two. During dieting, it is necessary to reduce not only the amount of food but also the water intake. Otherwise you will not lose weight.

In fact. Water is one of the main helpers in the fight against excess weight. Its consumption helps to remove from the body the breakdown of products of proteins, fats and carbohydrates, which is one of the most important goals of many diets.

Most women try to reduce their water consumption during dieting, because they are afraid that they will get edema, and the extra centimeters won’t go away because of this. This is not entirely true. Swelling is not so much because of the water drunk as to the consumption of salty or spicy foods, which keep fluid in the body.

If you reduce the number of spicy foods on your diet, the result will not keep you waiting. Of course, provided that the excretory system works normally. But people with kidney or bladder disease to the diet need to approach carefully. They can lose weight only with the permission of the doctor and under his supervision.

Myth three. One must not drink while eating: water will dilute gastric juice, and digestion problems will arise.

The truth is. This is nothing more than a theory that has become popular recently. There is no serious reasoning behind it. The water we drink with meals prolongs chewing and softens the food, making it easier for the digestive system. In addition, the consumption of water helps to reduce the amount of food eaten.

The major role in the process of digestion is played by hydrochloric acid in gastric juice. It is secreted in response to food, softens it, activates enzymes, and promotes the formation of digestive hormones.

Minor changes in the concentration of hydrochloric acid due to water drinking are of no fundamental importance. Imagine: you have diluted 50 grams of juice with water. Will it make the amount of acid decrease? No. In addition, water, unlike food, leaves the stomach quickly, so there is nothing to worry about.

True, it is desirable not to drink iced water during dinner. Even scientists proved that if you wash your porridge with a freezing drink, then the time of its stay in the stomach is reduced from 4 to 5 hours to 20 minutes. This leads to the fact that the feeling of hunger quickly comes back, and the risk of obesity increases. In addition, “accelerated” digestion is not good for the body.

You should drink an hour before a meal, during a meal, but it is not recommended to drink for an hour after the meal. Imagine: here you have had a meal and drank tea: the soup takes up 200 ml of the stomach volume, the meat - also 200 ml, the side dish - 100 and in addition two more cups of tea. As a result, the stomach is stretched, and the next time you eat more.

Myth four. You should drink a glass of water on an empty stomach in the morning, but you should not drink it at night.

The truth is. One may agree with the first part of this statement. It is really useful to drink a glass of water on an empty stomach in the morning. It helps to wake up, immediately activates our nervous system and improves our health. The best effect of a glass of water in the morning is when a slice of lemon is added.

But the prohibition to drink water at night is very conditional. It is believed that in the morning it may cause swelling of the face. But, again, if the kidneys work well, this is unlikely.

Speculating about when you can drink water and when you can’t is strange. Indeed, in recent years, doctors increasingly conclude that it is desirable to drink small portions and evenly throughout the day. Drink water with lemon on an empty stomach, then drink a glass of herbal infusion or decoction before breakfast. Be sure to drink before lunch. Drink a couple of glasses of herbal tea, juice or water in the first and second half of the day.

In the hot season, when the loss of fluids and the feeling of thirst increase, drink more. In these cases, it is better to drink a glass of water not in one sitting, but gradually, taking 1-2 sips at small intervals. If you are doing something, put a glass of water near you and drink it periodically in small sips. Such a drinking regimen is very beneficial for the kidneys and ureters.

Myth Five. Drinking while exercising is harmful. It increases the burden on the body and prevents weight loss.

In fact. This is not true. Everyone knows that if you sweat a lot during training and then do not drink water for a while, the body weight will slightly decrease. But as soon as you drink water, the weight returns to its original state.

The fact is that cells, including fat cells, are partially composed of water. During the workout they lose water, so we have lost weight. But the number of fat cells does not decrease, and after some time they recover in volume. So there is no point in trying to dehydrate your body while exercising - you will only lose weight illusorily. To really get rid of fat, you need to change the diet and to choose a different type of training. But you can drink water. It does not increase the load on the body.

During working out, the body temperature rises, sweating increases, and as a result, the volume of circulating blood decreases and its viscosity increases. And this is near to low blood pressure or thromboembolism. Drinking water helps prevent all of this.

If your workout is intense, doctors recommend adhering to the following drinking pattern. Drink a glass of water 1.5 to 2 hours before exercising. Add another half glass 10-15 minutes before your workout. During classes you should drink 100-150 ml every 15 minutes. You do not need to force yourself: if you want to skip a drink; it is OK. Drink 150-200 ml every 15 minutes after the workout until you recuperate the lost fluid.

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