We need water for life. Without it, the body is able to function for no more than 7 days. And this is not surprising, because, after all, our body is about 60% water. It nourishes our cells, helps dissolve food and, when consumed regularly, prevents dehydration. And when it takes the form of urine, it removes toxins and other harmful substances from the body.
Water affects our well-being - a fact
Symptoms of dehydration include dryness, bloating, drowsiness, and headache. You should especially not ignore the last signal, since it is a headache that can be the first sign of dehydration. To prevent it, drink water - all day, in small sips.
You should drink when you feel thirsty - myth
You need to drink throughout the day. Feeling thirsty is another sign of dehydration. Of course, then you need to drink water to make up for its lack, but this should have been done much earlier. If you forget to drink water, then use an alarm clock or special reminder apps. In this way, you will maintain a constant level of hydration in the body.
Dehydration can have serious consequences for the body - fact
If we feel thirsty, it means that our body is already dehydrated by 2-3 percent. It seems to be not much, but behind such figures there are problems with concentration, loss of appetite. Dehydration at 10% can already lead to death. It is worth remembering this and not neglecting the signals sent by the body.
Drinking too little water regularly harms the body - fact
If you forget about water and as a result drink too little of it per day, the body begins to function worse. This applies primarily to the kidneys, which cannot remove the required amount of harmful substances, such as urea. The retention of toxins in the body can lead, in particular, to inflammation of the bladder.
Excess water is also harmful to the body - a fact
Drinking too much water also has negative consequences. First of all, large amounts of it are very stressful for the kidneys, leading to the fact that they cannot cope with filtration. This situation most often concerns athletes who drink a lot of water during and after training, which can result in the so-called hypotonic overhydration. Then the level of sodium in the body drops, the cells begin to swell, which can even lead to death.
When should we drink more than usual? In case of heat, because then the body is easily dehydrated. But this does not mean that you need to pour water into yourself liters at a time. For any season, the principle of gradual assimilation of fluid is relevant. Athletes should be aware of drinking in large quantities. But we are talking about only 2-3 extra glasses of water (depending on the load), and it is also not allowed to drink them right away.
We should drink 2.5 liters of water a day - myth
This volume should also include other liquids, such as tea, coffee and soups. Studies show that coffee is not dehydrating when consumed in moderation. The same rule applies to tea, so warm drinks that we consume during the day should be included in the liquid drunk during the day.
In addition, water is also present in different foods: fruits, vegetables (especially in them), and also, for example, in dairy products. If you are still worried about the fact that it is difficult for you to drink 2 liters per day, then know that you don’t need to “bother” much about this if you extract water from other sources. But be careful! In fact, it is impossible to determine the daily portion of water for everyone at once, because each of us has our own habits and characteristics, for example, some go in for sports, while others do not. Therefore, the amount of water should be adjusted to suit you.
Soda water is unhealthy - myth
In our society, non-carbonated water is more readily chosen. Meanwhile, believing that soda is unhealthy is a mistake. Yes, it can be harmful to specific people - those who have digestive problems, who suffer from irritable bowel syndrome. Such water does not negatively affect the body of a healthy person - on the contrary, it stimulates gastric juices to work, which facilitates digestion.
Water helps to lose weight - a fact
Although water does not magically get rid of fatty layers, it cleanses the body of toxins and toxins, speeds up digestion and intestinal motility, and in this way affects our appearance.
If you want to start the day right, drink a glass of water with lemon (in winter it can be warm boiled water). Thus, you will stimulate your body to work, and it will do it much better.
Mindlessly drinking eight glasses of water a day or drinking sports drinks, you can't be sure that your body is adequately hydrated. Explore these myths about fluid in the body and protect your health from mistakes.
Myth: If you feel thirsty, you are already dehydrated.
In fact, the feeling of thirst can be considered a fairly good indicator of the level of fluid in the body. Dehydration is the natural loss of fluid through sweat, tears, and breathing. The kidneys control the balance of water in the body, when it is not enough, they send a signal to the brain, which causes thirst. This is a completely normal feeling, which should not be taken at all as an alarming sign of excessive fluid loss.
Myth: You need to drink eight glasses of water every day.
Of course, it is very important that your body regularly receives water. However, the eight-glass advice is just a stereotype and can be dangerous. If you have heart or kidney problems, drinking too much fluid can cause heart problems, lung problems, and water poisoning. In such cases, water consumption should be limited. You need to take into account the individual needs of the body. Large people or those who sweat profusely need more liquid, but miniature eight glasses will be too much.
Myth: You should start your day with water.
You may have heard before that you should start your day with a glass of water. You may actually feel thirsty, but you don't have to drink water at all. During normal kidney function, it is pleasant to drink a glass of water, but there is no vital need for this. Some people think that fluid balance needs to be replenished after sleep, but this is not the case. You can determine the lack of fluid in the urine - if it is dark, the kidneys produce more concentrated waste due to insufficient water.
Myth: Coconut water is the best recovery drink.
This trendy drink is supposed to help you recover from a party or hard workout. Yes, coconut water has fewer calories than other potassium-rich foods, but it's not always the best option. To prevent dehydration, you can also drink plain drinking water. In addition, in people with kidney disease, drinking coconut water can lead to a dangerous increase in potassium levels in the body.
Myth: You can't drink too much
If you overzealous even with something useful, you can still face harm to the body. This is also true for water. People think that it is impossible to drink too much water. In reality, this is quite possible, and the consequences can be deadly. A condition called hyponatremia is the result of drinking too much fluid, which causes a decrease in salt in the body. This can lead to convulsions, blackouts, and even death, especially if you're running.
Myth: Water is all you need
Yes, you can indeed go longer without food than you can without water, but sometimes fluid doesn't give the body all it needs. Consider how intensely you train, whether it's hot outside, whether you're sweating a lot. If you're losing a lot of electrolytes, plain water won't help you get back to normal.
Myth: Drinks with electrolytes are very healthy.
Think twice before you decide to drink the popular sports drink. After light physical activity, you will not need it, besides, some varieties use rather dubious ingredients. For example, some contain vegetable oils that are harmful to the thyroid gland. In addition, a large amount of sugar can harm the body, especially if this sugar is used in the form of high fructose corn syrup, which causes diabetes.
Myth: Caffeine causes dehydration
Does an invigorating cup of coffee deprive your body of fluids? The common belief that coffee causes dehydration is completely wrong, especially if you don't drink too much. Large doses of caffeine can cause dehydration, but coffee or tea also contains water, which neutralizes the effect. The problem may arise if you are taking caffeine supplements - then you should drink more.
Myth: You only need to drink more during exercise.
If you think it's enough to drink cola or tea if you're not exercising, you might be in trouble. Do not think that fluid is needed only during physical exertion - this approach can cause mild dehydration. Try to drink a little water throughout the day. This will help you ensure the normal functioning of the body.
Myth: You need to determine the level of liquid by the color of urine.
Of course, urine color can indeed indicate dehydration, but there are other important indicators. In addition, if you are taking a multivitamin or eating a lot of protein, the color may be dark and irrelevant to the amount of liquid. Control not only the color, but also the volume. If you drink a lot, the liquid should leave the body intensively. If you rarely visit the toilet, this is a sign of insufficient water.
Of course, you have heard the expression “Water is life”, but have you ever wondered how important this familiar phrase is for swimmers?
The effect of water balance on training
Water is the environment in which swimmers spend most of their training, so athletes often do not realize how much they lose fluids and do not notice when they are really thirsty, because in the pool it seems to be easier to do without drinking than during training on land.
Water is necessary for all metabolic processes, many of which affect the maintenance and recovery of performance, as well as the effectiveness of training. Our muscles are 73% water, so hydration (from Greek ὕδωρ "water") plays a huge role in everything from muscle recovery to protein synthesis and nutrient absorption.
From the mouth through the esophagus, water enters the stomach, and then into the intestines. There, its active absorption takes place, and together with water, substances dissolved by it are absorbed, and those that were in it from the very beginning - salts, minerals, trace elements, and those that entered our body along with food. Here, water manifests itself as a powerful solvent that provides our cells with all the necessary substances. Once inside, water travels through the blood vessels throughout the body. The blood itself consists of half of blood cells, and half of plasma, which is just water with organic and mineral compounds dissolved in it. Water, which has fulfilled its function of transporting necessary substances throughout the body, performs another important action before leaving it. As a result of biochemical reactions (processing of proteins and carbohydrates), natural waste remains - slag. Water dissolves them and then leaves the body. Water is excreted not only with urine. About 50% of the water consumed is excreted through the kidneys, 15% exits through the intestines, another 15% we exhale into the environment, the remaining 20% evaporate through the skin.
“If you do not drink water, basic biochemical reactions do not occur in your body.”
Dave Salo Special for mad wave
Hydration also helps regulate body temperature and joint function, both of which are essential for swimming, so when you're hydrated, you can't get good results without harming your body.
The importance of hydration for swimmers also lies in the fact that our blood contains 93% water, and blood transports oxygen and essential nutrients to provide energy and maintain health. Having enough water helps the heart to pump blood more efficiently.
“Reducing the required amount of fluid in the body by only 2% can lead to a decrease in performance by 10-20%. These are impressive losses - you will spend a lot of effort during training without getting a significant improvement in results. ”
Dehydration of any degree can adversely affect a swimmer's performance during a swim. With dehydration, swimmers tire faster in training, react more slowly, and the risk of injury and cramps increases not only in the pool, but also outside it.
In short, you will not be able to properly train and recover without proper hydration, so it is very important to provide the body with the elements necessary for this.
Signs of dehydration
One of the easiest ways to detect dehydration is to be thirsty. But, when this symptom appears, the body is most likely already dehydrated. Other symptoms of dehydration are general fatigue and stress. Since the brain tissue is 70-80% water, dehydration worsens mental activity, fatigue and irritability appear. All this, of course, affects the swimmer's performance in the pool.
“Dehydration is accompanied by certain symptoms: a loss of 1% of fluid causes a feeling of thirst, 2% - a decrease in endurance, 3% - a decrease in strength, 5% - increased heart rate, apathy, muscle weakness, nausea."
The most accurate way to check the water balance is the color of the urine. Light yellow urine indicates normal water balance, the darker the urine, the more dehydrated.
Dehydration degree:
Water balance: 0 to 1%
Minimum dehydration: 1 to 3%
Significant dehydration: 3 to 5%
Severe dehydration: more than 5%
Depending on the intensity of work, every thousand meters that an athlete swims during training or pre-competition warm-up, leads to a loss of 100-200 ml of fluid. Thus, a swimmer can lose up to 1 liter of fluid per hour. And we already know that fluid loss of more than 2% of a swimmer's body weight can reduce the effect of performing high-intensity work by 45%.
How to avoid dehydration?
Eliminate dehydration in a natural way is possible only by drinking clean drinking water. Tea, coffee, beer, alcohol, artificial drinks, in addition to containing water, also contain dehydrating substances such as caffeine, as well as various chemical components.
The topic of hydration has been carefully studied by many international organizations and research institutes, but the opinion of the National Academy of Medical Sciences of the United States has become the most common opinion that the average man aged 19-30 needs about 3.7 liters. fluid per day, and a woman of the same age group 2.7 liters. These calculations are based on the fact that for 1 calorie of food eaten, you need to consume 1 gram of liquid.
The World Health Organization estimates that a person should drink 30 ml of water per kilogram of a person's weight per day. This method of calculation is the most correct and optimal, since the amount of water consumed must correspond to the mass of a person. With a weight of 100 kg, it is necessary to consume 3 liters every day, and for a person weighing 60 kg - 1.8 liters.
If you train at a high intensity, weigh yourself before and after your workout to get a better idea of how much water your body has lost. For optimal performance and health, it is recommended to drink 600 to 720 ml of water for every 500 grams lost. A change in body weight indicates the risk of dehydration, as well as whether the body is getting enough fluid.
By following these guidelines, you can keep your body hydrated and train longer and harder without getting overtired or dehydrated. At the same time, do not forget that the body of each person is unique, has its own metabolism and constitution, and you need to regulate your drinking regimen, taking into account personal characteristics.
Every cell of every living organism, be it a plant or a person, contains a nutrient fluid, which consists mainly of water. In addition, each cell "floats" along with other cells in a "sea" of salty extracellular fluid. If the water content of each of these liquids is even slightly below normal, this will cause the same consequences as insufficient watering for the garden. Now take a look at dry skin to get an idea of what happens when your body is too dry inside. It is impossible to see dehydration, but it should by no means be ignored.
The feeling of thirst in people is dulled, their understanding of the body's need for water is disturbed. People are not aware of this, and with age, their body is subject to constant chronic dehydration.
Dry mouth is the last sign of dehydration. The body can suffer from water deficiency even when you do not have such a feeling. Worse, older people could experience dry mouth, but thirst, however, they did not quench.
Dr. F. Batmanghelidj "Your body is asking for water."
1 30 ml per 1 kg of weight
Drink 30 ml of water daily for every kilogram of weight. A person who weighs 70 kg should drink 2.1 liters of water. Practice shows that it is best to drink a glass of water every hour.
2 Avoid drinks
Avoid drinks that are diuretic, such as coffee, tea, soda pop, beer, and hard liquor.
3 Drink exactly water, fruit drinks and juices
Drink more water, fruit drinks and freshly squeezed juices to maintain the necessary level of water in the body during and after illness, because during this period the body consumes more of it.
4 Start your day with water
Start the day with 0.5 - 1 liter of water to flush the digestive tract and saturate the body with water.
5 Drink at intervals
Drink water throughout the day at regular intervals. Don't wait until you're thirsty. Thirst is a sign that dehydration has already reached a significant degree.
6 Get a cool water bottle
Make it a habit to carry a bottle of water with you at all times. Manufacturers of outdoor equipment offer a wide range of backpacks and belts with compartments for water.
7 Drink before meals, during work breaks
Make it a habit to drink water regularly. According to the survey results, most people do not drink as much water as they need, just because they are too busy. Be sure to drink water before every meal. Make a promise to yourself to drink water every time you leave the house, come to work, and immediately after returning home. During the workday, take water breaks instead of coffee breaks. Fill the measuring container with as much water as you can drink, or monitor yourself by the number of bottles you drink in a day.
8 If you think or work physically - drink more
Increase the amount of water you drink when you are mentally active, when you are under a lot of stress, and when you exercise intensively.
9 Drink natural water
Drink the purest water you can find.
10 Sweat
Work out to a sweat or enjoy a bath. It cleanses the lymphatic and circulatory systems, removes toxins from the body. Drink plenty of water after exercise to replenish lost fluids, and also in hot weather.
Not everything is the water we drink
Approximately 67% of our total body weight is water. If its content in the body drops by only 2%, you will feel very tired. If it falls by 10%, serious health problems await you. Further lowering could be fatal. However, people do not drink enough water and often do not even know about the recommended daily amount of water intake, and some do not drink regular water at all. Survey results clearly indicate that people need to learn more about the benefits of hydration. The lack of such information causes serious concern, because even a mild degree of dehydration is fraught with serious problems.
Developed societies are characterized by a serious but disastrous mistake. People believe that tea, coffee, alcohol and all kinds of drinks can replace the absolutely natural needs of the body, which is subjected to daily stress. Of course, the above drinks contain water, but they also contain dehydrating substances that free the body not only from the water in which they are dissolved, but also from the one that constitutes the body's reserve!
The modern lifestyle makes people addicted to all kinds of artificial drinks. Children are not taught to drink ordinary water; they get used to carbonated water and juices. And it is impossible to satisfy the body's needs for water with artificial drinks. At the same time, the cultivated preference for carbonated drinks automatically reduces the natural need for water when drinks are not available.
Doctors have absolutely no idea how important the role of water in the body is. Since dehydration results in the loss of some functions, various complex signals given by a water management program during a period of prolonged lack of water have been interpreted as indicators of unknown diseases. This is one of the most common mistakes in modern clinical medicine.
The most important properties of water
Scientific research proves that, in addition to dissolving and transporting essential substances, water has many other functions. Ignoring the distinctive qualities of water in regulating the various functions of the body has led to the deplorable mistakes that are so characteristic of modern medicine.
- Water provides the process of hydrolysis (chemical interaction of a substance with water, in which a complex substance breaks down into two or more new substances) in all aspects of metabolism. This explains why water helps the seed to grow and turn into a flower or a tree - the power of water is used to continue life.
- The osmotic movement of water across the membrane is able to generate hydroelectric energy, which is converted and stored in energy reservoirs in the form of ATP and GTP, the two most important battery cell systems, the body's chemical energy sources.
- Water forms a certain structure, which is used as a binder in cell architecture, which, like glue, holds together solid structures in the cell membrane. At high body temperatures, this substance reaches the hardness of "ice".
- Substances produced by brain cells are transported by "waterways" to nerve endings for use in message transmission. Small "waterways" that run along the nerves and carry substances are called microtubules.
- Proteins and enzymes function more efficiently in lower viscosity solutions. This applies to all receptors in cell membranes. In solutions with a high degree of viscosity (in a state of dehydration), the effectiveness of proteins and enzymes is reduced. It follows that water itself regulates all the functions of the body, including the activity of the dissolved substances that it carries.
water and diet
If you decide to go on a diet, the first and main issue will be to solve the problem of hydration of the body.
Among the key points in establishing a slender lifestyle is the understanding and clear distinction between the concepts that describe the degree of saturation, namely the state of comfort, satisfaction and complete saturation.
The importance of water should not be underestimated. Proper hydration, or, in other words, sufficient saturation of the body with water, ensures its effective work.
Water will become your ally in getting rid of excess weight, bringing you as quickly as possible closer to this goal. The fact is that our body has amazing internal survival mechanisms.
Our internal mechanisms do not know that we live in the twenty-first century, that there is a running water, and that by turning on the tap, we can always get life-giving moisture in the amount we wish. The body is trying to save your life in this way, because if you do not get water for more than 48 hours, you will be in serious danger. Therefore, we very often confuse hunger with thirst. Again, the primary goal is not to hydrate your body occasionally, but to develop a strong habit of drinking enough water throughout your life.
First of all, we must calm our body, convincing it that we are taking good care of it and that it does not need to worry about fluid reserves. After some time, you will notice that your joints have become more mobile and flexible, and you will see positive changes in the work of the digestive tract. At the end of the second week, your skin and hair structure will noticeably improve, and by the end of the third week, that is, by the time proper hydration becomes your habit, you, looking at yourself in the mirror, will begin to notice certain changes, and obviously for the better. .
The human body consists of 70-80% water; bones contain 50% water, adipose tissue - 30%, liver - 70%, heart muscles - 79%, kidneys - 83%; loss of 1-2% causes thirst; loss of 5% - dry skin and mucous membranes, violation of physiological and mental processes; 14-15% - death; excess water causes water intoxication, in which colloid osmotic pressure is disturbed. Water is the foundation of good health. It can store a large amount of energy and transmit further. That is, water is the main regulator of energy and osmotic balance (substance transfer) in the body. Water is the most important solvent of substances, including oxygen. Therefore, it regulates all the functions of the body, as well as the activity of all the dissolved substances that it carries. With insufficient water balance, chemical processes in the cell are disturbed, namely chemical, and not just physical. It turns out obesity with cellulite, high blood pressure, gastritis, heartburn .... Drink plenty of water, but! a few sips every half hour, if you are calm, do not move. Do not swallow immediately! Hold in your mouth! The slower, microsips, you will swallow, the better. I won’t talk about four or five liters recommended by all yogis, because it’s stupid. In general, be careful what the Indians recommend, a lot of them are adapted to their lifestyle, climate and mentality. The main indicator - urine is always light! Is always! If darkened - increase the water, but little by little. Juices, compotes, teas, coffee absolutely do not count, you need to drink clean, not mineral water. The body needs a pure solvent. 10 rules of hydration (water saturation) of the body Daily water intake at the rate of 30 ml per 1 kg of body weight. Avoid drinks that have diuretic properties: coffee, tea, alcohol, Coca-Cola. By the way, you can drink alkaline mineral waters (Borjomi, Narzan). Start every day with half a liter of clean water - 1 cup, room temperature. You can add a little (on the tip of a knife) soda to it. ½ teaspoon per liter is enough to alkalize the water. Increase water intake when sick. Drink throughout the day at intervals and do not wait for the thirst to appear. The body does not make much difference between thirst and hunger. What we begin to experience as hunger is most likely thirst. Therefore, before eating, it is advisable to drink a glass of water. Carry a bottle of water with you at all times. Drink water 15-20 minutes before meals and 1.5 - 2 hours after meals. It is undesirable to drink during meals (since juices and enzymes in the stomach are liquefied). Increase water intake during times of stress and exercise. Drink only clean water (Ph of water should not be lower than 7.3). Sweat (for example, a bath 70-85 degrees, but not a sauna). How to charge water yourself Scientists have already officially proved that water is capable of receiving, storing and transmitting information. Water can be perfectly charged with the help of the Divine energy of Reiki. It fills the water with information aimed at healing a person. We call such water "charged". The effect of charged water on the human body is very strong, because a person is 70-80% water. All cells of our body contain water, and blood and lymph are similar to them, adding the information of charged water. This water has a very pleasant taste. It resembles the taste of fresh spring water. People who drink little in everyday life are happy to consume charged water. Even animals distinguish charged water from plain water. My cat no longer drinks plain water, only charged water. Charged water does not deteriorate and stores information for a very long time (for years). Once I left a bottle of charged water in the car and forgot. I discovered it only after 2 years, the water was fresh, like from a spring. Water acts on all levels and planes of a person: psychic, mental, emotional, physical. Water is charged individually for each person. It will not benefit other people, although it will not harm. The water will soothe one, cleanse the other, invigorate the third. Before charging, water must be passed through a filter or boiled. It is undesirable to use mineral and carbonated water. Water temperature - room temperature. Water should not be stored on the floor, because small entities live on the floor. It is impossible to boil and freeze the charged water - the information will be destroyed. You need to drink up to 2 liters of water per day. In diseases of the cardiovascular system, you need to limit salt intake, it retains water, in such cases you need to drink 2-3 glasses a day (according to sensations). And with diseases of the kidneys, liver and gallbladder, you need to drink as much water as possible. The charging process itself. Before charging water, as well as before starting a regular Reiki session (for those who are in Reiki), you need to ask the Higher Powers/Reiki/Gods to give you energy to recharge the water. for those who are not into Reiki, just ask the Higher Powers to give you the energy to recharge your water. Feeling the energy in your palms, you put your hands on the vessel with water and hold them while the energy flows. When the flow stops, you thank and end the process. Those who do not know Reiki techniques can charge the water with conspiracy words. Attention! Conspiracies are used only by those who do not know Reiki. Reiki practitioners do not need to do this at all. REIKI is such a powerful energy that it is enough to charge water according to Reiki. Because this is a completely different level of work - from the level of the Spirit, the energy of God. On some water, a conspiracy to cleanse the Bowl, we fold our hands around the glass (for a woman, the left hand is on top, for men, the right hand is on top) and we slander. You can drink this water to cleanse yourself from the inside and wash yourself with it to cleanse yourself from the outside. Accept the living water power of our offerings, help to purify yourself, to be clean for a century, to give birth to every belly, to get rid of dryness, to revive the field, to water the arable land, to save strength. Depart the unclean one, stay the pure one. GOY! Vedana.. 
