The human brain is 75% water, blood – 90%, lungs – 83%, muscles, kidneys and liver – 79%, skin – 64%. Without it, the proper functioning of all vital systems without exception is impossible.
Here are a few beneficial effects of water for humans:
- Water plays an important role in metabolism, water and salt metabolism, transportation of nutrients and oxygen. One of the main functions of water in metabolism is to participate in the metabolism of carbohydrates, proteins and fats. Water dilutes food components in the intestine, where they are processed by enzymes. The breakdown of carbohydrates and proteins produces a lot of water, which is used for cellular respiration processes. In addition, water is the starting material for the synthesis of many body substances, such as glucose and glycogen.
- It participates in the regulation of body temperature. It evaporates from the skin and mucous membranes, as well as through the respiratory tract, removing heat and necessary products of metabolism. Thus, normal thermoregulation and excretion of metabolic products depend on the presence of sufficient water in the body.
- Removes toxins and toxins from the body. Pure water, free of additives, helps cleanse the organs by removing toxins and other harmful substances from them.
- Supports kidney health. Each day, the kidneys filter about 200 liters of blood and remove waste and excess fluid from the body through the urinary system. If you don’t drink enough water, the blood can become too concentrated and the resulting urine can contain high concentrations of harmful substances such as salts, minerals and urea. This process can negatively affect kidney function and cause long-term health problems;
- Improves digestion. Water helps speed up the digestive process, prevents constipation and helps cleanse the intestines. Drinking enough water on a regular basis also aids in the absorption of nutrients from food.
- Enhances cognitive function. Lack of water has a negative impact on brain function. Headaches, impaired concentration, memory and concentration can occur. Therefore, it is necessary to drink enough water to maintain normal brain function and improve cognitive function.
- A study conducted at the University of Illinois in the US suggests that even a small deficit of water in the body can reduce cognitive function of the brain. Researchers selected 75 children as a focus group. The children drank 500 ml of water per day for the first 4 days of the experiment and 2.5 liters of water per day for the next 4 days. The study found that increasing hydration levels helped the children to switch to new tasks faster.
- Maintains skin beauty. Water helps moisturize the skin, giving it a healthy glow and preventing dryness and flaking. It also reduces skin inflammation and irritation and speeds up skin healing.
- It reduces appetite, cravings for sweets and the likelihood of obesity. An interesting study was published in the Journal of Clinical and Diagnostic Research for doctors: a focus group of 50 overweight women began to drink 500 ml of water daily for two months before the main meals. At the end of the experiment, their appetite, weight and body mass index decreased. After a month, the study was repeated and the results were exactly the same.
How to drink water properly
- Drink an adequate amount of water. You should consume at least 1.5-2 liters of water daily. This rate increases during exercise, heat, poisoning, pregnancy and lactation.
- To avoid night urges, therapists recommend drinking the main amount of water 3-4 hours before bedtime.
- Do not drink too much water at once. This can cause discomfort, excessive strain on the kidneys, and reduce the body’s absorption of water.
- Avoid drinking cold water. It can reduce gastric peristalsis, disrupt the digestive process, and cause sore throat if you have a weak immune system. It is better to drink water at room temperature.
- Drink water before meals about 30 minutes before eating. This helps to improve digestion and reduce the feeling of hunger. However, you should not drink water too close to a meal to avoid slowing down the digestion process.
- Consume purified water. Drinking water should be clean and safe to drink. For this, put in a quality filter or switch to bottled water.
- It is often difficult for adults to force themselves to just drink water. To make the habituation process more pleasant and faster, add squeezed lemon juice and/or mint leaves to the water.
Daily allowance
A person’s daily water intake depends on several factors, including age, weight, gender, physical activity level, climatic conditions and health status.
On average, professional naturopathic doctors recommend consuming about 1.5 to 2 liters of water per day for an adult.
In addition, the following factors affecting water requirements should be considered:
- physical activity (if you exercise intensely, work at a physically demanding job or in hot weather, your water requirement may increase);
- current state of health (high body temperature, illness, diarrhea or vomiting will increase water requirements);
- age (children have the highest need for water);
- nutrition. When a person’s diet is dominated by salty foods and foods with a high glycemic index, the need for water increases.
To calculate your individual need, it is recommended that you consult a doctor or nutritionist. They can help you determine how much water your body needs based on your individual characteristics and lifestyle.
How to calculate your ration
To calculate your drinking rate, you can use the following formula: 1.5 liters (for the first 20 kg of weight) + 20 ml for each additional kilogram.
