Antoine de Saint-Exupéry said about it this way: “Water, you have no taste, no color, no smell, you cannot be described, they enjoy you without knowing what you are.” Water is our source of energy, no matter how incredible it may sound. If our body does not have enough water, then we lack strength, lethargy appears and our performance is greatly reduced. The level of water consumption for each person is determined by the combined influence of many factors, but on average this figure is at the level of 1.5-2 liters per day. Let's look at the good reasons why you should drink 2 liters of water a day.

Everyone knows that water is the main component of the human body. She works tirelessly, delivering to our tissues and organs nutrients and she is also responsible for the timely removal of decay products. These are two important functions.

Here are some more arguments in favor of why you need to drink 2 liters of water a day:

• Water – best helper in the desire to lose weight. Often we have a desire to eat, but it can be deceptive, since the brain equally conveys the signal of hunger and thirst. If you're really hungry, try just drinking a glass first clean water.
• Skin, nails and hair really need water. Without sufficient fluid intake, no creams or vitamins will be effective. If you want to have elastic skin, drink water.
• A sufficient amount of water in the body ensures normal blood pressure.
• In order for salts not to be deposited in the joints, there must be enough water in the body.
• With headaches, our body also signals a lack of fluid. When you have a headache, do not rush to take a pill, drink water first.
• Water deficiency leads to the accumulation of toxins in the urine, which provoke inflammatory diseases genitourinary system.
• The thickness of the blood and possible blood clots as a consequence are also directly related to the amount of water in our body.
• In the summer heat, people need water as much as they need air. If the body receives the proper amount of water, it greatly reduces the likelihood of sunstroke or heatstroke.

In light of the above arguments, it seems quite obvious why you need to drink 2 liters of water a day. But it is important not just to drink water, but to do it correctly. There are certain standards that must be adhered to.

Rules for water consumption

Let's figure out how to drink 2 liters of water a day to get maximum benefits:

• The first rule is that water must be still and without additives. Water with lemon is very good, but out of the required 2 liters of such a drink, only 2-3 glasses are allowed. Everything else is pure water! Not tea, not juice, not fresh juice, but water.
• The second rule is that you should drink 2 glasses of water in the morning. It is during the night that our body becomes severely dehydrated. The bulk of water should be consumed in the first half of the day.
• Third rule. After drinking a glass of water, do not immediately start eating, wait 20-30 minutes. Nutritionists have not yet reached a consensus on whether to drink or not drink after eating. Definitely for people with low acidity This should not be done, as water dilutes gastric juice.
• Fourth. Drink during your workouts. If you think that by limiting yourself to fluids during training, you will lose weight faster, then you are mistaken - the effect will be the opposite. Drink 150 ml every 20 minutes (this is one plastic cup in the cooler). If you don't do this, the blood thickens and creates heavy load on the heart.
• Those who want to lose weight should definitely drink water 30 minutes before meals: this way you will significantly reduce the portion you eat.
• And the fifth, main rule is regularity! Don't expect results if you drink occasionally. By the way, it only takes 21 days to develop any habit. You should only control yourself for three weeks, and then drinking water throughout the day will be as easy and habitual as brushing your teeth.

What to wish for yourself

Numerous studies confirm that water has unique properties change your molecular structure, is able to remember information and transmit it to the outside world. You may have seen an experiment where two identical flowers were watered: one was told that it was beautiful and growing quickly, the other was told how disgusting it was. The results were amazing - the first flower grew big and strong, but the second one died. When you drink water, don’t be too lazy to wish yourself health, well-being and everything you want, it certainly won’t hurt.

How to drink 2 liters of water a day: Video

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And fertility. Opinions even among doctors are completely opposite. Let's try to figure out how much water you need to drink per day.

Neither people, nor animals, nor plants can live without water. Not every person can live without food for a month, and without water for a maximum of a week (with elevated temperature body and nothing more three days). Total quantity water in human body depending on its weight and age, it ranges from 55 to 78% of body weight, our brain is 80% water, and in a human embryo it is 97% water.

Water has always been treated as some kind of miracle; at all times it has been worshiped, idolized and extolled as a shrine.

However, in lately, thanks to the research of scientists, the availability of theories and practices of other peoples and traditions, water began to be talked about as a panacea. Calls to drink as much as possible more water, it is water, and not any other liquid, that is heard everywhere; there are opinions about drinking water in a volume of 2 - 3 or more liters per day, reaching up to five.

• human weight;
• his physical activity;
• ambient temperature;
• caloric intake;
• individual physiology of each;
• health status
• the age of the person.

One call for everyone: drink water and you will be healthy! The notorious 8 glasses, and somewhere around 10 and even 12, do not leave the Internet pages about health.

Where did the call for 2-3 liters of water come from?

1. For the first time, such recommendations for quantity began to appear with the advent of the theory of vegetarian and even raw food nutrition, from people who adhered to alternative methods nutrition. But the key word there is WATER, that is, a call for the predominance of water in the diet, replacing tea, coffee, and compotes with it.
2. There is an opinion that this standard was invented by drinking water manufacturers in an effort to increase sales.
3. Another version: nutritionists dealing with the problem of weight loss - losing weight - began to focus on increasing water consumption.

But most likely all three factors coincided here and the myth about the volume of 2-3 liters of water began to impose itself on everyone.

Let's try to figure out whether the immense consumption of simple, even absolutely pure water is so beneficial and important for everyone. I foresee objections and even anger from H2O supporters! 🙂 But let’s give only arguments scientific facts and my own experience.

What are the benefits of water for the body?

The call to absorb water comes during a craze for healthy eating, dieting and weight loss. It has been established that ordinary raw water accelerates metabolism in the body, thereby enhancing the process of burning calories. The process starts within 10 minutes after drinking water and reaches its peak after half an hour.

Nutritionists advise: 2 glasses of water, drunk before breakfast on an empty stomach, are good for the body. It’s impossible to disagree with this; the morning portion of water actually:

1. washes the stomach, intestines, cleanses their walls,
2. removes toxins, improves stool, starts digestion processes;
3. increases the body's energy.

In between meals, 2 glasses - similar recommendations are given for those who are concerned about slimness. A total volume of 6-8 glasses of water per day is recommended for people who want to lose weight. And beautiful girls, striving to be perfectly slim, drink water all day long, trying to reduce their appetite. This is extremely harmful and even dangerous to health and can even slow down the process of weight loss. After all, it is the excess water accumulated by the body that slows down the process of losing weight. Everyone knows how after a bath, with p ABOUT then water comes out and weight decreases. But we drink water again and it is absorbed by the tissues and the weight returns to its previous place. That’s why everyone here experiments on themselves.

Why is raw water so beneficial? The fact is that at , its intercellular structure becomes different from cell membrane blood, which slows down its absorption by the body.

In addition, use only boiled water leads to the leaching of salts and minerals from the body. If you drink boiled water, then immediately after it has cooled, it should be still warm, and in no case should it be water that has long cooled down.

How much water should you drink in liters?

Where did the conversation about the volume of water necessary for the body of two to three liters per day come from?

It is known that the daily recommended caloric intake for an average adult is 2000-2200 kilocalories. During scientific research It was revealed that for every thousand kilocalories consumed in food, you need to drink about one liter of liquid to ensure the functioning of all important processes in the body. This is where the call to drink two liters of water came from.

BUT! For some reason it doesn't count the volume of water obtained from coffee, tea, compote, juice, not to mention soup, porridge, salad and even bread, which also contain a decent amount of water. How much is consumed per day? fruits and vegetables? Yes, it is possible that all drinks are perceived by the body as biochemistry - food and are not that pure water, so necessary for our cells. But this is also a liquid, a load on the organs that process and filter water. And this fact cannot be ignored!

But, you must agree that even the most purified water gets into the oral cavity during the day after eating, then gets into the stomach, mixes with food and becomes ..... the same biochemistry that tea suffers from. compote, coffee. So what are we talking about?

There is an opinion that water with food is even absorbed better and faster. Juice, soup, tea, compote enrich the blood with beneficial microelements. And drinking such liquid is easier, more pleasant and maintains water exchange than pushing clean water into yourself.

Therefore, if, following the call, you decide to drink the recommended 2-2.5 liters of plain water daily, you need to simultaneously exclude all liquids from glasses from your diet. The rest required liquid enters the body with food. Is everyone ready to do this? I don’t think so... and is it necessary?

A separate conversation about the vegetables and fruits eaten, containing in excess the most delicious food structured water, beneficial for the body. So cucumbers consist of 95% water, a little less of it in tomatoes, and 90%. There is a lot of water in fruits. Talk about the content in these gifts of nature of an unprecedented amount of useful microelements, acids and other the most useful substances, which enter the body only thanks to these products, there is no need.

Therefore, the call for the required volume of plain water for the body to be 2 liters, not to mention three liters, is a myth!

It is enough to drink a couple to three to four glasses a day raw water(everything is individual), plus the liquid contained in fruits, vegetables and all products. If you brew green tea correctly, not with boiling water, but with water brought to a boil and slightly cooled, then the benefits of this drink are as great as berry fruit drinks, freshly prepared fruit, berry and vegetable juices, fresh juices, and cocktails.

It’s tasty, healthy, and you don’t have to torment yourself with an exhausting “watering hole.” You cannot remove water from coffee, tea, milk, kefir and other drinks from the scale if you drink them.

Excess water in the body

I will surprise many with the message that excess water can cause death. This is exactly how the life of a 28-year-old American woman, the winner of a competition for high-speed water consumption, ended due to excess water in her body. How much water this lady drank is a mystery, but clearly not a little. Two American army recruits ended their lives in a similar way after grueling training; they drank several liters of ordinary water at once. In both cases, the cause was water intoxication of the body or the so-called drinking disease.

Water, without having time to be filtered by the kidneys, accumulates in the intercellular fluid and enters in excess into other organs, which swell and cause external edema. The brain, enclosed in the bone box of the skull, is especially affected; its cells swell, which leads to death.

Of course, such cases are rare, but it is important to remember that even healthy body is able to pass through the kidneys only 800-1000 ml of fluid per hour. So, passionate beer lovers who can drink more than one liter of drink should be especially careful. It is better to drink liquid in small portions throughout the day before or after meals.

Water and beauty. The effect of water on skin condition

Until now, the connection between the condition of the skin and the amount of water drunk has not been proven, just as the need to drink exactly 2-3 liters of water per day has not been proven. Although there are some improvements in skin turgor in people who have not previously drunk in the right amount water, and now have begun to fill the deficit. In people with normal drinking regime the indicators have not changed.

Any cosmetologist-doctor will say that only a small percentage of the water we drink ends up reaching the skin. First of all, the drunk water is sent to the intestines, then to the blood and kidneys - the remains reach the skin.

Of course, you need to drink water. But relying entirely on the fact that she and only she will save you from acne, wrinkles and other things is a mistake. It is important to take care of your skin, eat right, exercise and walk a lot.

Drinking a lot of water is harmful

Why is excess water harmful? Like its deficiency, its excess is fraught with the following consequences:

• Excess water overloads the heart;
• Makes the kidneys work harder;
• Increases protein breakdown;
• Increases sweating;
• Excess water washes out the necessary salts from the body, thereby disrupting the salt balance.
• Too much water makes digestion difficult, diluting gastric juice, which allows infections and bacteria to easily penetrate into the blood. That’s why it’s so important to take any liquid only half an hour after eating.

Drinking more than 1.5 liters of water is permissible in the following cases:

• conditions,
• in extreme conditions: in case of poisoning, air travel, infections urinary tract, with urolithiasis.

In other cases, it is good to drink clean water in the morning on an empty stomach, as it arises and in between meals.

For whom is it important to limit water intake?

• People suffering from high blood pressure, it is important to control the amount you drink;
• For those with heart or kidney disease, talking about 2 liters of water is generally unacceptable; on the contrary, consumption should be limited.
• It is especially important for pregnant women to maintain water balance.

As you can see, there are supporters of water without restrictions and those in favor of observing the norm. To drink or not to drink water and in what quantity, first of all, it is important to listen to your body. If you need it, drink water for your health. If you don’t want to, you don’t need to force it into yourself.

It is known that thirst is formed by special hormones in the body; everyone has their own. That is why there are water drinkers and those who are not naturally drawn to water.

No one is surprised that there are moisture-loving and dry-resistant plants. Try to flood a flower and you will see how its roots begin to rot. Of course, a person will not rot from excess water, but will there be any benefit from excess water? That's the question.

Calculation of the required amount of water for the body

for adults up to 50 years old 35-40 ml per 1 kg of body weight,

for people over 50 years old 30-35 ml per 1 kg of body weight.

On average, we get 0.8 -1.2 liters of liquid from drinking water, about a liter from foods we eat, and another 0.4 liters of water is formed independently in the body.

Theory Academician V. Tolkachev, indicates that heavy fluid consumption is characteristic of certain types of people and limiting such people in the amount they drink is dangerous for their health, as well as forcing those who are not physiologically and psychologically predisposed to drink heavily.

Academician Nikolay Amosov in his health system he states that the body needs 2-3 liters of liquid (not necessarily water), the volume must be taken into account taking into account vegetables and fruits, and the professor himself paid special tribute to tea. At the same time, he agreed that each person has his own need for water and encouraged him to listen to his body.

Doctor S. Bubnovsky- Doctor of Medical Sciences, professor, who has cured hundreds of patients from joint disease, calls for drinking up to 3 liters of fluid, but this volume includes green tea, natural kvass, fruit juices, and vegetables.

Popular cardiologist, Chief physician of the City clinical hospital named after M. E. Zhadkevich, Moscow, host of the TV program “About the Most Important Thing” A. L. Myasnikov shares the same opinion:

“To drink or not to drink?! It’s necessary to spin a seemingly simple topic like this! Here, in essence, simple arithmetic, like the law of conservation of energy: “How much is lost in one place, so much must be added in another place”... You just need to follow your feeling of thirst - this best indicator how much fluid you should drink... Therefore, you should not follow the advice of “experts,” but trust your thirst. If you don’t spur it on with salt, the body will reach an individual and correct level of water consumption,” the specialist explained.

I often see the same call in weight loss articles - drink 2 liters a day! Some publications recommend 2.5-3 liters. And recently I came across another figure on the Internet. There were 4 liters a day!

This got me thinking about the topic of drinking. How much fluid does a person really need?

Personal priorities

My mother loves water very much. She drinks 2-3 cups of tea a day. Everything else is water. I definitely didn't go for it. By and large, I don’t like water. You may ask, what then? For me the best drink is this green tea with milk. In second place is coffee with milk. I don't drink black tea at all.

I practically don’t need water. When I start drinking it, then I understand that at times this is exactly what I want. But I can calmly not think about her even for a month!

Health

Perhaps I'm doing something wrong. But tastes are tastes. I'm trying to drink water. I understand that this is useful. I thought about this not when I decided to lose weight, but before.

I took numerous tests at the clinic. The prothrombin level was elevated. This means the blood is too viscous. And it indicates a threat of thrombosis.

The prospects are not very bright. So I decided then that tea is tea, and I also need to drink water. Just how much?? This is where the pressing question lies!

Violence

Last summer I also had an impulse to lose weight. And these tests too. I decided to drink water. Just 2 liters, as everyone now advises. I did this. I put a 2-liter jar on the table. I was the only one who drank from it. And nowhere else. This is so that you don’t walk around all day and count how much you’ve already drunk and how much is left. It would stress me out.

With all my desire and determination, on the first day I was only able to drink a little more than 1 liter. On the second one I stopped and drank it all. On the third, barely 2 again. But then for a week and a half I couldn’t look at the water at all. I felt nauseous just looking at it.

I have always believed that no amount of violence can turn into anything useful. This experience only confirmed my previous position.

Opinion of singer Glucose

Remember the time when the singer Gluck"oZa (Natalia Ionova) just gained popularity? I liked some of her songs, but at the same time she seemed to me to be a very frivolous girl.

Either I was mistaken then, or she changed a lot with marriage and motherhood. Now I'm keeping an eye on her. In many ways, I like her approach to life, children, and appearance. She also spoke about the annoying 2 liters of water. She doesn't think this goal is right.

Instead, she brews a rosehip infusion. He carries it with him in a thermos. Drinks throughout the day. Both liquid and vitamins. Now I try to do the same!

My conclusions

Why should I drink two liters of water if they don’t suit me? Moreover, my face looks swollen, even if I don’t drink at night. And in the evening I just want to drink!

I believe that a person needs a certain amount of water every day! For me, 4-5 glasses per mandatory. And then, how anyone succeeds.

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The claim that drinking 8 glasses of water a day is good for your health has turned out to be a myth. Is it worth forcing yourself to drink 2 liters of water a day if necessary for the body The liquid can be obtained from food and drinks, scientists say.

Text: Alevtina Ivanova

For normal well-being female body Australian scientists have found that about 2.8 liters of fluid are required per day; men require 3.4 liters. Moreover, this amount includes liquid entering the body with food and drinks.

If desired, people can satisfy their daily fluid needs by consuming vegetables, fruits, juices and even tea and coffee, says a lecturer from La Trobe University (Australia) Spero Tsindos: “If you are thirsty, drink any drink you like, not necessarily water.”

“I'm not saying that you shouldn't drink water, I'm just saying that the recommendation to drink 2 liters of water a day to satisfy daily requirement organism is a complete myth,” the APP agency quotes the scientist as saying.

So, how much water should you drink per day? Spero Tsindos spoke about common myths on this matter in an article published in scientific journal Australian and New Zealand Journal of Public Health.

Is it true: Tea and coffee (as well as) also satisfy the body’s needs and do not lead to dehydration, although they contain caffeine.

Is it true: To lose weight, water alone is not enough. First of all, you need to reduce your caloric intake and stick to low calorie diet. It has long been proven: thanks to water and balanced diet people lose weight

Myth: You should definitely drink 2 liters of water a day, even if you don’t feel like drinking.

Is it true: It makes no sense to drink a large amount of water in one sitting in order to meet the body’s daily needs, anyway the water will not flow where it should. It is easier to dilute the urine with water.

How much water to drink in liters?

Water is necessary to maintain human life. Loss of even 10% of fluid by the body leads to severe digestive and cardiovascular systems. A loss of 20-25% is incompatible with life.

Still, drinking at least 8 glasses of clean water a day is too high, says Tsindos. In his opinion, the source of this widespread misconception could be the consumption standards recommended by the US Department of Health in 1945.

By the way, to check the validity of the recommendation about 8 glasses of water a day, some time ago American nephrologists Dan Negoianu And Stanley Goldfarb from the University of Pennsylvania specifically conducted a series of experiments. None of the experiments confirmed that the average healthy person You need to drink this amount of water every day - a total of about two liters.

Around healthy eating there are many myths. One of them is that it is absolutely necessary to drink at least two liters of water a day. Let's find out if this is really so.

Two liters of water

Statement

A person needs to drink at least two liters (eight glasses of water) per day

IN recent years people began to drink more often plain water. Every athlete and many students carry a bottle of water with them during lectures. A brochure distributed at UCLA advises students to “carry a bottle of water with you and drink frequently in class.” At the same time, many admit that it is difficult for them to force themselves to drink a lot of water, and on the Internet you can even find life hacks on how to consume the daily norm.

It is difficult to say who was the first to establish the norm of two liters of water per day. This dogma probably took hold as early as 1945 with the publication of the US National Food and Nutrition Board: “The recommended fluid intake for an adult is about 2.5 liters per day.”

Why is it not so

There is no evidence that two liters is the required norm.
does not exist.

Water is certainly healthy - if only because it saturates the body and does not contain calories. But today there are no studies that would confirm the norm of two liters per day. Arguments in the media for high water consumption boil down to the following: our body is predominantly composed of water (50-70% of mass), as are blood, muscles, brain and bones (85%, 80%, 75% and 25 %, respectively), and therefore the body needs water to function normally - at least two liters. And if it is difficult to argue with the first conclusion, then the second is not based on anything.

Even the publication of the US National Food and Nutrition Council mentioned that the 2.5 liter standard they indicated includes not only drinking water, but also all other drinks, as well as all food, which also contains a significant amount of water. Therefore, to get enough water, you don't need to drink several bottles a day - you just need to eat right. For those who want to make sure that their body gets enough water, there are mobile applications, which help you calculate what a mug of milk gave you and how much a cup of coffee took away.

It is often recommended to drink water to lose weight. But it remains unclear whether water significantly reduces food intake, how long the effect lasts, and how much fluid is needed to affect satiety. A study from the American Society of Clinical Nutrition states that water in foods (eg. chicken soup), may work better as a “preload” before the next meal than the same amount of water drunk separately. Relationship between consumption large quantity water and high life expectancy have also not been established.

Interestingly, this also happened when people died after drinking too much water, that is, from water intoxication. True, for part dead people influenced by ecstasy, which increases the feeling of thirst.