Everyone has heard the recommendation to drink at least two liters of water a day. But is it really right? And can excess moisture be harmful to health? Umberto Solimene, professor of medicine at the University of Milan, answers all questions.
Water is an indispensable conductor of nutrients, it is involved in digestion, regulates body temperature through sweating, lubricates joints, nourishes cells. However, oversaturation of the body with fluid is no less dangerous than dehydration.
How much water to drink?
Experts still have not come to a consensus. Proponents of the theory “the more the better” argue that you can and should drink more than four liters of pure water per day. This helps to cleanse the body of toxins and strengthen the immune system.
But this option is absolutely unacceptable for kidney disease, a tendency to edema and other health problems. In addition, excess fluid leads to the leaching of minerals from the cells and even to thinning of the blood.
The ideal amount of water for a healthy person is calculated using the formula 30 ml per 1 kg of body weight. Such recommendations are given by the World Health Organization. That is, you need to drink two liters if you weigh almost 70 kg. People with less body weight can drink less. However, if you lead an active lifestyle, play sports, or simply live in a warm climate, you should increase the amount of water.
Determining whether you are drinking enough is not difficult. The easiest way is to look at the color of the urine. If it is too dark, you need to drink more. Another way: put your hand on the table with your palm down and pinch it from the outside. If the skin instantly returns to its previous state, the level of cell hydration is normal. If it smooths out slowly, you need extra moisture.
When to drink water?
A common mistake is to wait until you feel thirsty. Do not force the body to give an alarm. Dry mouth is a sign of dehydration. It is better to drink a little during the day. If you can’t train yourself to drink enough water, try taking it by the hour, like a medicine.
Try not to drink while eating, especially if you like salty, spicy or starchy foods. Water dilutes stomach acid, slowing down the digestion process. If you can’t dine without a glass of water, drink unsweetened sparkling water. It quickly quenches thirst and speeds up the digestion of food.
Ice water leads to a sharp slowdown in metabolism and the appearance of excess weight.
Here are some more important tips:
- It is helpful to drink one or two glasses of water immediately after waking up. This starts all metabolic processes in the body and cleanses the intestines of toxins accumulated overnight.
- The water should be warm or at room temperature – cold water can cause spasm or shock in the body. Chinese medicine experts believe that ice water leads to a sharp slowdown in metabolism and, as a result, to the appearance of excess weight.
- It is better to drink in small sips so as not to impede the work of the kidneys.
- During training, you should not drink a bottle of water in one gulp and then immediately rush to do the exercises. Restore breathing, fill your mouth with water, hold for a while and swallow slowly. Take another sip if needed. And wait at least 15-20 seconds before continuing.
- Tea, coffee, juices and compotes are not considered full-fledged substitutes for pure water, as they have a diuretic effect.
What water to drink?
There are many impurities in tap water, often based on chlorine, which is necessary for disinfection, and minerals. For example, calcium carbonate, which, if accumulated, can lead to kidney problems. In addition, tap water is not immediately excreted from the body and is absorbed worse, which can cause swelling.
Be sure to pay attention to the composition of the water from the bottle and the amount of minerals in it: if they are not more than 500 mg per liter, you can drink water every day, even with kidney disease. Drinks with a high content of minerals (1000-1500 mg per liter) should only be consumed with a doctor’s prescription.
Water with calcium is recommended for the prevention of osteoporosis. If you have problems with digestion, it is better to drink water rich in sulfur. But it is contraindicated in children and adolescents, since sulfates interfere with the absorption of calcium, and hence the formation of bones. Chloride water regulates the functioning of the intestines, biliary tract and liver. But it is prohibited at elevated pressure. Water rich in magnesium helps with constipation and stress, but is not recommended for stomach problems.
About the expert: Umberto Solimene is Professor of Medicine at the University of Milan, President of the World Federation of Hydrotherapy and Climatotherapy FEMTEC.