The issue of drinking in the summer becomes extremely relevant. After all, a person actively sweats, the sun fries, the mouth literally dries up. How to drink correctly, what exactly to choose to restore balance and what water nuances should be taken into account, aif.ru told nutritionist-nutritionist Irina Mansurova.
A long-known fact from biologists is that we are to a greater extent what we drink and consist for the most part of water. It is rightly called the irreplaceable source of life. Without water, a person can live no more than a few days.
0 calories, but at the same time the maximum benefit. The composition of water is complex, it contains many useful trace elements – iodine, fluorine, chlorine, selenium, calcium and others. It is best to choose to quench your thirst water purified from mechanical impurities, in which there is a small amount of salts. It is important to understand that trying to quench your thirst with distilled water is dangerous. If you drink this on a regular basis, the body will not receive everything it needs. Since it is deeply purified water, devoid of any benefit. It does not contain electrolytes necessary for the body.
How much and how to drink?
On average, the normal dose for a person per day is 2 liters of pure water. The exception is people who have been diagnosed with kidney or heart disease – they should be offered an individual dosage by a doctor. According to the classics, the norm of water is usually considered according to the formula 30 ml per 1 kg of weight. In this amount, water oxygenates every cell, also helps to process food into fuel, flushes and cleanses the body of waste with the help of sweat, tears and saliva.
It is important to understand that in the course of normal life, the body loses an average of about two and a half liters per day. And, of course, it is necessary to restore the balance.
You can understand what you need to drink by quite obvious signals. So, for example, there is a feeling of intense thirst – this is usually the reaction of the brain to the onset of dehydration. And it is better to try not to bring the body to such a state, preventing the problem in advance – for this it is enough to drink the necessary norm during the day in small sips.
And it’s only about water. Soups, compotes, juices, coffee or tea are foods that contain calories. Liquid food should not be treated like water.
It is best to choose clean filtered water to replenish the balance. But boiled for this purpose is not suitable, since it can be safely called “dead”. Boiling, in fact, gives only a bactericidal effect, and there is no benefit in such water. Moreover, the concentration of salts and chlorine in it is not less, but, on the contrary, more.
Drinking water is worth about half an hour before meals, which will help start and improve digestion. Appetite will decrease a little due to such manipulation, but the food will not be diluted. A couple of glasses of warm water after waking up will help to activate the work of the whole organism as a whole. In the morning glass of water, you can add a spoonful of honey, provided that there is no allergy. Gradually, you can bring the amount of water you drink in the morning to two glasses. You can also add lemon juice to your morning drink. If you then drink water at room temperature, intestinal motility will improve, blood circulation will accelerate, and metabolism will start.
It is useful to drink a glass of water at night, because when a person sleeps, the release of fluid does not stop and you can lose up to one and a half liters. Therefore, it is worth drinking a glass of water before going to bed. Such a small amount will not cause swelling in the morning and will not add extra weight. True, this recommendation is relevant only if you didn’t eat properly before going to bed, but had a light dinner and 3-4 hours before bedtime. A glass of water before bed reduces the risk of heart attack and stroke.
What is the effect of diluting food with water?
If you drink a lot in the process of eating, dilution of food with water begins. This has advantages – saturation occurs faster, but at the same time a person receives fewer calories. The digestion process becomes slower. Also, water can carry along small particles of food, bypassing the entire mechanism. As a result, you may experience symptoms such as bloating, heaviness in the abdomen.
You should be more careful with the use of water for those who have problems with the excretory function of the kidneys, and also in the presence of oncopathology, there is ascites (accumulation of fluid in the body). However, this is not the same as thinking that water in such a situation should not be drunk at all. You just need to correctly calculate the dosage in order to get the maximum health benefits without harm.
In summer, water is already consumed faster, and if you play sports, even more. So it’s worth worrying about balance: drink a glass before training. During classes, consume 75-100 ml of water every 15 minutes.
Important for the skin, heart and blood vessels
Do not ignore the drinking regime in the summer. After all, the lack of water has a bad effect on the condition of the skin – if the epidermis (surface layer of the skin) is overdried, it loses elasticity, acne may develop. Add to this the photoaging factor that occurs in the summer due to the active sun, and it turns out that the damage to the skin with insufficient drinking in the summer is the strongest.
Also in the summer there are often problems with the heart and blood vessels. The heat has a negative effect on the condition of the cores. A lack of fluid can additionally lead to an increase in blood pressure against the background of thickening of the blood.
It is important to understand that an excess of water is also not good – the principles “do not spoil the porridge with butter” and “no more no less” do not work here. Against the background of an overabundance may develop:
- nausea and even vomiting.
After all, when there is too much water, a decrease in sodium in the blood can be noted.
It is possible to understand that you are drinking enough without tests. It is enough to pay attention to two signs: urination should be 5 or more times, while the urine should be light in color.