Undoubtedly, water is very important for the human body, since our body is 65% water (in the hardest organ of the body – bones – 22% water, in muscles and brain – 75%, in blood – 92%, and in gastric juice – 99% Due to the lack of water in the body, metabolic processes, the supply of nutrients to cells, the removal of harmful substances, the regulation of body temperature and other mechanisms of the human body are disturbed. That is why it is very important to maintain the water balance of the body.

Proper use of water: misconceptions and myths

However, there are a number of misconceptions among the people regarding how to properly use water. In this article, we will look at the most common of them.

 

1. Drink 2 liters (or 8 glasses) of water per day

This is one of the most common misconceptions, although there is some truth in it. In fact, there is no exact data on exactly how much water a person should drink daily. It depends on many factors: body weight, the unique chemical system of the body, ambient temperature, daily human activities and, most importantly, the diet, from which the body draws up to 40% of the water norm. We know that water is found in all the foods we eat. For example, in milk it is 87%, in tomatoes – 95%, in meat – 50-70%, in bread – 35%.

According to the recommendations of the US National Academy of Sciences from 1945, the human body should receive 1 ml of water for every kilocalorie of food consumed. The diet of a modern person is on average 2000-2500 kilocalories – and we are returning to the notorious 2 liters, but already with the food consumed.

So how much water should you drink daily? The most reasonable advice is to listen to the signals of your body, drink water when you feel thirsty, drink water just like that.

Proper use of water: misconceptions and myths

 

2. You can not drink while eating

There is a myth that drinking water (or other drinks) during a meal makes it difficult for us to digest food in the stomach. In fact, food along with the liquid, getting into the digestive tract, becomes softer and more plastic, and its processing is facilitated. Water does indeed make the gastric juice less concentrated, but this does not interfere with the digestion of food, since the total amount of hydrochloric acid released remains unchanged. In addition, a significant part of the liquid leaves the stomach very quickly into the intestines, and does not affect the processing of dense food.

Therefore, drinking water an hour before a meal or during a meal is not only not harmful, but even beneficial. At the same time, one cannot but agree with the statement that one should not end lunch with a glass of compote, juice or a cup of tea. After a hearty meal, the stomach is already full, and the additional volume of liquid contributes to unnecessary stretching of its walls.

Proper use of water: misconceptions and myths

 

3. During the diet should reduce water intake

This is one of the most harmful delusions, which can lead to very sad consequences. Everything is just the opposite – water helps to remove the decay products of fats and proteins from the body, and when you try to lose weight, this process is activated. Therefore, it is necessary to consume a normal amount of liquid during a diet, otherwise a person risks getting intoxication.

Many women try to drink less water, fearing the appearance of edema. This is also wrong, and completely ineffective, since fluid retention in tissues is not due to its excessive consumption, but due to the presence of excess salt and hot spices in food, or malfunctions of the kidneys. A person can make their diet less salty and spicy, and minimize the risk of edema. And for those who suffer from diseases of the urinary system, dieting is generally not worth it – it is very dangerous.

Proper use of water: misconceptions and myths

 

4. You can not drink water during training and immediately after it

This is not only wrong, but even harmful. Training causes increased sweating, an increase in body temperature, and an increase in blood viscosity. Without urgent replacement of the lost fluid, this situation is fraught with the occurrence of blood clots and the development of a number of severe pathologies. In addition, studies confirm that athletes who do not receive liquids during competition perform 6-12% worse than their "drinking" competitors. Experts recommend drinking about a cup of water after every 20 minutes of intense exercise (tennis, aerobics, etc). You can also use fruit juices or tea with lemon or honey.

Proper use of water: misconceptions and myths

 

5. Tea and coffee removes a lot of liquid

In fact, this statement contains only a small part of the truth. Yes, tea and coffee promote the removal of fluid from the body, however, both of these drinks are liquid, which include a volume of fluid in the daily intake. In principle, caffeinated drinks, unless they contain sugar syrups or dairy products, are practically the same as water. As noted by one of the leading American nutritionists Lawrence Armstrong, caffeinated drinks do not contribute to the rapid removal of fluid if they are consumed in moderation (no more than five cups of coffee per day). In principle, any liquid contributes to the saturation of the cells, so it is very important that these drinks are not rich in calories.

Proper use of water: misconceptions and myths

 

6. Drinking water before bed is bad

This is nothing more than a myth. Drinking water before bed is absolutely harmless for a healthy person. The ban on drinking in the evening is most likely due to the fear of edema, but with normal kidney function, their appearance is unlikely.

Proper use of water: misconceptions and myths

 

Conclusion

Drinking enough water promotes strength, increased energy levels and proper digestion. During the day, you should drink liquid as you feel thirsty.

The first symptom of a lack of fluid is a constant feeling of fatigue. When the body's water content drops by 5%, the heart rate increases and body temperature rises.

Drinking water at a certain time maximizes the efficiency of the human body. The following are general guidelines for the correct use of water:

  • 2 glasses of water after waking up (on an empty stomach) – helps to activate the internal organs;
  • 1 glass of water 30 minutes before meals – promotes digestion, dulls the feeling of hunger and helps to avoid overeating;
  • 1 glass of water before taking a bath – helps lower blood pressure;
  • 1 glass of water before bed – helps to avoid a stroke or heart attack.

Source: neboleem.net