How much water to drink
It is not known where this information came from. Some modern experts believe that bottled water producers are to blame for everything, as they benefit from such a situation. The only more or less close source is the US National Research Council (NRC) of 1945 and their advice to drink 1 ml of water for every calorie of food. However, more than half a century has passed, and such advice is no longer relevant.
Nuances of Physiology
If you dig into books on digestive physiology, one nuance will emerge – we get water not only from liquids, but also from food. And we are talking about pure water. If you do not sweat excessively, then often 1 liter of water will be more than enough together with water from food. If you do sports and other types of physical activity, then 1.5 liters of water will be enough for you.
An interesting fact: the recommendation for 8 glasses a day refers to the British Medical Journal, where 1 glass is considered to be 150 ml, and not 300 ml as is done in the CIS and former USSR countries. 150 x 8 = 1200 ml, that is, something in between 1000 and 1500 ml, and not 2400 ml, as “ours” do.
Coffee, tea, drinks are not a substitute for water, but the body can get clean water from them if necessary. In principle, there is no urgent need to drink clean water if you find it extremely unpleasant, but at the same time, do not forget that its complete absence is an additional burden on the kidneys.
Research
According to the latest research for 2012-2016, the optimal amount of water per day is 1-1.5 liters of liquid. This applies not only to clean water, but also to any other liquids. Do not forget that we get water from food. But at the same time, you should always take into account a person's gender, age, illnesses, climate and, of course, activity during the day. Intensive strength training will make you sweat and lose fluid, and you will need to return it quickly and with the help of ordinary water. Therefore, there is no single norm.
How to drink water?
It is recommended not to drink too much water at one time. Distribute it over equal periods of time. Even during a workout, it is better to take small sips of water rather than drink 0.5 liters at a time. Our body is not designed to absorb large amounts of water at one time. The excess will most likely be utilized by the kidneys. This is an additional burden on the internal organs and a loss of minerals with salt.
You can drink it during, before or after meals – it doesn’t matter. There is an opinion that water with food spoils acidity, interferes with absorption and does terrible things. However, the most basic knowledge of physiology gives a simple and laconic answer to such questions. To influence the acidity of gastric juice, a very large amount of water is needed (about 10 liters for an ordinary person), which is impossible, because the volume of the stomach rarely exceeds 1.5 liters. If water changed the acidity of the stomach, then no one would ever suffer from heartburn. We would drink water and change the acidity, thereby getting rid of discomfort.
At the same time, drinking water before meals can help you feel full faster. It will fill your stomach, and there will be less food there, and the satiety receptors will be activated. The only caveat: try not to combine lemonades and alcohol with food. Such drinks affect acidity, but we were still talking about water.
Style summary
If you scroll through the latest 21st century studies on water and its consumption, you will not find evidence of the effectiveness of additional water intake. Yes, with its deficiency, kidney pathologies, water-salt balance disorders, edema and all the corresponding problems can develop. However, as a rule, a person drinks a lot, if not water, then beverages, tea, etc.
Everyone agrees on one thing - listen to your body. Are you thirsty? - drink. And here we advise quenching your thirst with water, not drinks. At other times you can drink drinks, but if you are really thirsty - give your body water. And do it in small sips. Maximum - 1 glass per 300 ml.
Don't choke on water and don't try to follow the advice of modern programs and applications. There is not a single study about 2-3-4 liters of water per day. All this is very individual and depends not so much on the daily routine and sweating, but on the climate and age.
