On average, an adult loses 2-2.5 liters of water daily. With serious physical exertion, as well as in extreme heat, the amount can increase up to 10 liters. These natural losses must be compensated for in a timely manner, but drinking 2-2.5 liters of liquid is not at all necessary. How much should you really drink?
How much should you drink?
Most foods contain water, with some fruits and vegetables as high as 90%. As a result, a person receives 600-800 g of liquid per day with food. Moreover, in the body itself, as a result of various processes, about 300 g of water are also formed. Thus, only 1.5 liters of liquid remain, which must be compensated, and this can be done not only with drinks, but also with other liquid food, for example, soups.
How should you drink?
Ideally, water should enter the body evenly, for example, 200-250 ml at each meal (with five meals a day).
Which is worse: excess or lack?
With a lack of fluid in the body, first of all, blood thickens, the brain function worsens, the functioning of the kidneys is also difficult. With an excess of fluid due to an increase in blood volume, the load on the kidneys and heart increases. From this we can conclude that both excess and lack of water in the body are undesirable conditions that are best avoided.
How to quench your thirst properly?
Here it should be borne in mind that the feeling of quenching thirst is always a little late, so a situation often arises that we drink and cannot get drunk. Therefore, if you are very thirsty, you need to drink a little, maximum one glass at a time. After 15 minutes, if the thirst persists, you can drink more.
What is better to drink in extreme heat?
The best option in this case would be table mineral water, perhaps even carbonated. In any case, it should contain a certain amount of salts, since in intense heat the body experiences salt hunger.
How do you know if your body is dehydrated?
The easiest way to determine this is by the shade of urine - a rich yellow color indicates a clear lack of fluid. Moreover, the darker the urine becomes, the stronger the dehydration at the moment. On the contrary, a light shade indicates sufficient hydration.
