It is generally accepted that you need to drink as much as possible, that bottled water is cleaner than from the tap, and mineral water is useful for everyone. But is it really so? We figure it out together with our expert, head. Clinical and Diagnostic Group “Healthy and Sports Nutrition” of the Federal State Budgetary Institution “Federal Research Center of Nutrition and Biotechnology” Ekaterina Burlyaeva.
July 7 2017
Myth or truth: the more water we drink, the better.
This is not to say that absolutely everyone needs to drink 3 liters of water a day. It depends on many factors: body mass index (weight and height), level of physical activity, season. For example, in summer, when it is hot, we need more liquid than in other seasons. Therefore, the slogan “the more the better” is not suitable in this case. And for some diseases (for example, impaired kidney function), the amount of fluid consumed generally needs to be agreed with the doctor.
For the average woman who does not engage in heavy physical labor, the norm is about 2 liters per day. This volume includes not only water, but also tea, coffee, juices, fruits, vegetables, soups and other liquid products. With food alone, we get an average of 1,5 liters per day. Therefore, an additional 3 liters of water may already be superfluous. This can lead to swelling, shortness of breath. But it is also impossible to completely abandon water, the body needs clean drinking water.
Myth or truth: you need to drink a glass of water on an empty stomach in the morning.
There are theories that drinking a glass of water half an hour before breakfast starts the digestive system. But water leaves the body too quickly, and the organs simply do not have time to react in order to throw out certain enzymes, bile acids, so that the digestive tract starts working.
Someone can really feel lightness and improved well-being by drinking water in the morning. But, most likely, this is due to the fact that the person had a long anhydrous regime the day before. He slept, for example, 8 hours. And all this time, the body did not receive liquid, but it was actively consumed – with breathing and sweat. The body felt a lack of water, so the first desire in the morning was to drink.
Myth or truth: water can help you lose weight because it dampens your hunger.
I am not a supporter of very hungry diets. To function properly, the body needs to constantly receive certain substances and nutrients, which include proteins, fats and carbohydrates. A person receives all this with food. When he begins to use a low-calorie diet, these substances are not supplied in the required quantities, and the body begins to take them from reserves. If there is where to get it, it is good, but if there are no reserves, various diseases begin.
Myth or truth: you need to drink in small sips.
If you rush or talk while eating, drink in large sips, aerophagia and air swallowing may occur. As a result, unpleasant sensations: a feeling of heaviness, bursting, belching. And on metabolism, for example, or general condition, the volume of the throats does not affect in any way.
Myth or truth: you need to drink water every half hour.
Again, it all depends on the degree of stress. For the average person, it is enough to distribute fluid intake (do not forget that it enters the body with food) into 4-5 doses. Athletes are advised to drink 125 ml every two hours. But on an airplane, where very severe dehydration occurs, you need to drink 100 ml of liquid every half hour. That is why, as soon as the plane finishes gaining altitude, drinks are immediately brought out to us.
Myth or truth: bottled water is cleaner than tap water
Firstly, tap water goes through several stages of purification before it reaches your kitchen, so it cannot be dangerous. A slight sediment that remains after the drops dry, and scale in the kettle should not be perceived as a threat to health. After all, water in any case contains a certain amount of trace elements and minerals even after several degrees of purification have passed. In boiled water, their content is generally negligible.
All information about the composition and origin of bottled water is indicated on the label. If this is a municipal well, then this is the same tap water, but possibly additionally purified. Then the label will indicate: purified, further purified, conditioned. If the water is artesian, the manufacturer will definitely indicate the number of the well and its location on the label.
Myth or truth: mineral water useful for everyone
Table and medicinal-table mineral water can be drunk by everyone, but with medicinal (with a salt content of 10 g per liter and above), you need to be extremely careful. It is better to use it only on the recommendation of a doctor and strictly dosed. Sometimes they even write on the labels how often and how much in spoons or glasses you can drink per day. Mineral water is very different in composition, and you need to clearly understand for what purpose you are going to drink it. For example, there is water with a lot of sodium. Suitable for those who quickly lose fluid, including athletes. But it is absolutely not suitable for people suffering from hypertension, because it will increase blood pressure.
Myth or truth: you can’t drink while eating.
If the food is very dry, such as bread, you should drink. Coarse dry food will provoke constipation, and if you add liquid, it, on the contrary, will stimulate the gastrointestinal tract.
If you’ve eaten a full soup, side dish, and vegetable salad, you need to consider whether to add liquid. Because already a large amount of food has been received. Over time, this can become a habit, and a person will begin to replace water with other foods, because the feeling of fullness will come longer.
Myth or truth: water keeps youth
If we consider old age as the body’s ability to lose fluid, then yes, water really does keep you young. It normalizes digestion and helps relieve fatigue, because it is involved in all metabolic processes. And a person without liquid can live a much shorter amount of time than without water. Probably, each of us noticed that if you do not drink for a long time during the day, fatigue comes much faster. It is related to metabolism.