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| weight loss |
Water is the basis of our life. Without water, a person can live no more than 3-10 days, the period depends on air temperature, physical activity and the psychological state of a person. The fact that it is necessary to maintain the body's water balance is stated in all diets without exception . Let's figure out when and how much water you need to drink daily in order to effectively lose weight without harming your health.
Why drink water?
Water is a significant element of metabolic processes. If it is not enough, enzymatic activity decreases, performance deteriorates, lethargy appears. Water carries oxygen and nutrients through the body - it circulates in the body with the bloodstream, and the salts, vitamins, and minerals necessary for the body are better absorbed. Another task of the aquatic environment of the body is the elimination of harmful substances along with sweat and urine, including the residual products of the breakdown of adipose tissue during weight loss .
Water from the inside nourishes the skin with moisture, increases its elasticity and prevents dryness - thanks to this, the person looks younger. Sufficient water in the body is a factor in the prevention and reduction of the risk of cardiovascular disease. Water provides assistance in the functioning of the musculoskeletal system, as water molecules are part of the joint fluid that provides lubrication to the muscles and joints. Water is an important factor in digestion and the prevention of constipation.
If, for some reason, dehydration occurs in the body, it is urgent to take measures, because it is a very dangerous condition for health, because the loss of 20-25% of water is fatal, and severe disorders can occur even with a loss of 10% of the total amount of water in the body. The cause of dehydration can be errors in the diet, diseases accompanied by diarrhea, nausea and vomiting, sun and heat stroke.
To compensate for the lack of water in the blood, the body takes water from the cells, as a result of their functional activity is disrupted. The most sensitive to dehydration are brain cells, which is why one of the main symptoms of serious dehydration is confusion. Coma is possible. The rapid loss of a large amount of fluid by the body stimulates thirst, but a large amount of simultaneously drunk water can lead to severe swelling and even death.
What are the symptoms of dehydration?
Manifest on increasing:
dry mouth and viscous saliva;
dark urine, its pungent smell, a small amount;
weakness and poor health;
temperature rise;
nausea and vomiting;
increased thirst;
retardation in movements;
lack of appetite;
redness of the skin;
drowsiness;
dark circles under the eyes.
In difficult cases, you need to urgently consult a doctor. Dehydration is especially dangerous for children and the elderly.
How much water to drink?
The usual recommendation is 30 ml per 1 kg of body weight. That is, a person weighing 70 kg needs about 2.1 liters of clean water daily. Of course, this is a conditional average. Focus on your thirst and quench it not with sweet drinks, juices, cola, but with plain clean drinking water .
You can check the sufficiency of water in the body using a home-made pinch test: pinch yourself on the back of your hand. If the crease is not smoothed right away, your water is not enough for you. Drink more often, but a little fresh, clean, high-quality water, you can acidify it with lemon.
Without an established drinking regime, losing weight without harming your health is impossible. Whatever diet you choose - pay attention to whether you drink enough water throughout the day.
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