Water – When and how much to drink?
Water – When and how much to drink?
There is no life without water. The same applies to the human organism. Water makes up about 2/3 of our body weight: 75% in infants and 60% in adults. Since the body needs fluids, you should drink enough if you are thirsty. Extreme dehydration can lead to dizziness and weakness. In addition, water helps regulate our body temperature. However, what is less known is that water is a solvent for chemical reactions in our body and a carrier of nutrients and oxygen.
In case of thirst, it is advisable drinking clean water, including tap water. When buying bottled water, BPA-free bottles should be preferred, as they do not contain the toxic substance called bisphenol-a. The harmful effects of BPA are related to infertility, fetal and child developmental disorders. BPA is a carcinogenic and endocrine disruptor. Namely, this compound damages the endocrine or hormone system and can therefore act as a hormone in the body, interfering with the normal functioning of hormones in our body. However, hormones are important because they control all the processes in our body.
During training, it is worth prefering non-carbonated water, because the so-called bubble water is more difficult for the body to absorb. It is recommended to consume sports drinks in case of intense exercise that last longer than an hour – only then will the body need extra carbohydrates, electrolytes and minerals. However, as far as vitamin and flavored waters are concerned, their sugar content and ingredients must be monitored. Fluid intake during exercise is individual, depending on age, body temperature, load, and sweating. For an hour of training, drinking 0,5 liters of clean water is usually enough.
Under normal conditions, the human body needs 28-35 ml of water per kilogram of body weight per day. This does not mean that we should drink liters of water, because we also get liquid from food and other beverages, such as coffee or tea. It is often thought that drinking more caffeinated beverages (coffee, black tea, etc.) should make you drink more water. It is true that caffeine expels more water, but only for those who are not regular caffeine users.
With a normal balanced diet, we need about 600 ml of clean water a day. The need for fluids is increased by physical activity and climatic factors. It is recommended to start feeling thirsty. However, if you are not thirsty, you should look at the fluid content of the food you eat and how many other drinks you consume unnoticed during the day. For example, fruits contain on average 86% water and meat 60% water.
We often encounter a milder form of dehydration during training or after a sauna, when we grab for a bottle of water. Under normal circumstances, where a liquid is available, its large loss is generally not possible. However, it is worth being careful in extreme and unpredictable conditions, such as long hikes in unusual weather conditions. Weakness, dizziness and even headache can result. Extreme conditions cannot be planned, but it is possible to prepare for them. For such cases, it is always worthwhile to bring extra amount clean water with you. Alkaline spring water Devin is very suitable for this.
The blog post is based on the data of The National Institute for Health Development.
