Drinking is a real fetish of the modern world. If you are sick, drink more, if you want to lose weight, drink more. This is inspired by reputable doctors, and the celebrity who happily got rid of the load of extra pounds. Meanwhile, water is not as useful as it seems. And sometimes even harmful. It is figured out how much to drink to help the body, and not harm.
https://media.defense.gov/2012/Jan/31/2000182626/780/780/0/120127-F-MS171-098.JPG [Source](https://www.afcent.af.mil/News/Article/350480/fitness-blahs-crossed-out-with-new-program/)
Perhaps there is no person who would not hear about the rule of 8 glasses a day. The opinion that just so much water needs to be drunk daily has been roaming the planet for years. Nevertheless, it is at least doubtful . If we one day diligently measure how much fluid body loses when urinating and in the form of sweat, counted 8 glasses and suggested that it is this amount that needs to be reimbursed. That is, the principles of calculating water consumption have long been based on the characteristics of the body of a particular person. Somewhat strange, don't you think? More careful and attentive to the nuances of modern researchers find it difficult to accurately indicate how much water you need to drink daily. So, the American National Academy of Sciences, Engineering and Medicine defines Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate adequate daily fluid rates using the word “approximately”: * Approximately 3.7 L for men. * Approximately 2.7 L for women. It is estimated that 80% of this amount is absorbed into the body along with any drinks, including milk, fruit juices and what contains caffeine , and 20% from solid foods (vegetables or fruits). These estimates are for people with moderate physical activity at moderate ambient temperatures.
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If physical activity is greater and the temperature is higher (let's say you went camping in the summer heat), you will have to increase the amount of fluid. How much? But this is an individual issue that requires a special approach and the introduction of additional terminology. ## How to know how much water to drink Doctors identify two key signs that you have enough fluid: * You are not thirsty. * Your urine is colorless or light yellow. So, you can relax: with the drinking regimen everything is okay with you, it is not necessary to fill yourself with additional volumes of liquid (even if it seems to you or someone that you are drinking a little). If at least one of the signs is present, you should consciously add a glass of water, compote, fruit drink or juice between meals: drinks will reduce the likelihood of dehydration. The prospect of dehydration should be approached especially carefully if you are in one of the following risk groups- 1. Do you do physical labor or sports? Any activity that makes you sweat is an obvious indication to drink an extra glass of water before, during or after it, even if you don’t want to. 2. You are in highlands or hot and dry climates These environmental parameters make you sweat intensively (although externally the sweat may not be noticeable due to intense evaporation) and, accordingly, lose more fluid than usual. Losses require compensation: do not forget to carry a bottle of water with you and sip from it regularly. 3. You have a fever and / or vomiting or diarrhea The higher the temperature , the more moisture the skin and the body as a whole lose (vaporize). Dehydration in this case is extremely dangerous, since it is increasing. The more fluid the body loses, the less the body's ability to withstand disease, the higher the temperature. This means that moisture loss increases again. Therefore, in such conditions, doctors recommend drinking as much as possible. Including using solutions for oral rehydration, which retain water and prevent dehydration. 4. Are you pregnant or breastfeeding US Department of Women's Health recommends Healthy eating and women pregnant women consume at least 10 cups (2.4 liters) of fluid, and lactating women use at least 13 cups (3.1 liters) daily.
## How does dehydration manifest An adult responsible person who has the time and resources to take care of health is unlikely to miss the symptoms of dehydration. But the world is imperfect, and sometimes there is neither time nor resources. For example, if the deadline is approaching, you can easily ignore thirst. If the abalone is delayed, there is a risk of imperceptibly arranging an organism deficiency of moisture. Overweight fighters also often substitute themselves. Having found out that water affects the number on the balance , some begin to limit themselves in liquids or abuse diuretics. One cannot but recall the small children who simply cannot tell adults what they want to drink. Older people are also at risk: with age, thirst becomes less acute, so the elderly can not always adequately assess how much water they need. In addition, the problem is often exacerbated by chronic diseases such as diabetes or dementia, and medication with a diuretic side. Thirst appears when the body loses 2% of water. Dehydration occurs if you lose about 5% of the fluid. If it is impossible to find out if a person receives enough moisture, indirect signs can be used. Dehydration indicating the development of dehydration: * Dizziness. * Unmotivated fatigue. * Rare urination (for example, in infants, diapers remain dry for 3 hours or more). * Constipation There are less obvious symptoms of dehydration . In no case can they be ignored: you should increase the intake of fluid, and if it does not help, consult a doctor: therapist or pediatrician. ## The danger of dehydration Here are just a few complications. Dehydration which may result in fluid loss. ##### 1. Problems with urination and kidneys Prolonged or repeated attacks of dehydration can cause urinary tract infections, provoke the appearance of kidney stones and even kidney failure. ##### 2. Cramps Together with sweat and urine, electrolytes (sodium, potassium and others) are excreted from the body. Meanwhile, they help to transfer electrical signals from cell to cell. Due to the lack of moisture and electrolytes, the signals can become confused, which often leads to involuntary muscle contractions - cramps, and sometimes even loss of consciousness. ##### 3. Hypovolemic shock This is called a decrease in blood volume, and its connection with dehydration is also obvious, because blood is largely composed of water. Hypovolemic shock causes a sharp drop in blood pressure , and also leads to the fact that organs and tissues receive less oxygen. This is a very dangerous complication. So, maybe start pouring water into yourself glass by glass, in order to prevent any unpleasant symptoms, or more serious complications? Stop stop. In fairness, we note that water is a medicine that, if overdosed, can become a poison.
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## Water intoxication Water dilutes trace elements contained in tissues and blood. If there is too much water, salts and other electrolytes lose the ability to adequately conduct electrical signals. This condition is called superhydration. Overhydration or intoxication with water. The development of superhydration is affected by two factors. A person either drinks so much that the kidneys do not have time to remove the liquid in the form of urine, or for some reason (diabetes, kidney disease, liver, taking non-steroidal anti-inflammatory drugs), moisture is retained in the body. Intoxication can even be fatal Fatal water intoxication . Therefore, if for some reason you decide to drink more water, you should consult a doctor before starting. You may need to take tests and find an alternative to some of your medications. ***
*Thanks for being with me, Have a nice day.*
Originally posted here: https://steemit.com/health/@andyson/how-much-water-do-you-really-need-to-drink
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