We answer the question: how much water can you drink at a time?

How much water should you drink per day

We have already written about dehydration as such in our article DEHYDRATION OF THE BODY - SYMPTOMS AND TREATMENT → . This article described the threats to human health associated with this state of the body.

One of the main principles of a healthy lifestyle is the need to maintain the water-salt balance of the body. The essence of which can be briefly formulated as follows: as much water as the human body loses during the day, the same amount needs to be replenished.

Also, if necessary, you can use the online Ideal weight and Body Mass Index calculators published in our article CALCULATE BODY MASS INDEX (BMI) & IDEAL WEIGHT - ONLINE CALCULATOR (go →) .

What happens if you drink too little water

1. Weakness.

Insufficient fluid intake leads to an imbalance: we lose moisture, but do not replenish it. As a result, the body turns on the energy conservation mechanism, the person quickly gets tired, feels weak and overwhelmed.

1. Premature aging.

The water content in our body is quite high. Without it, the normal functioning of any organ is impossible. Experiencing a moisture deficiency, the body's internal systems cannot fight free radicals and wear out prematurely. Drinking plenty of fluids helps prevent this.

1. Excess weight and obesity.

Why do nutritionists unanimously recommend reconsidering your drinking habits to lose weight? Those who want to lose excess weight are often mistaken, limiting themselves in everything, including being afraid to drink an extra glass of water during the day, just to see negative dynamics on the scales. This approach is fundamentally wrong. Of course, water does not break down fat reserves, but without it it is impossible to quickly remove waste products from the body. In addition, a fluid-filled stomach sends a signal to the brain that you are full, so you don't feel hungry.

1. High and low blood pressure.

Water balance in the body is very important to regularly cleanse the blood of toxins. Blood circulation generally functions normally when a person drinks enough fluid per day, because it directly affects the total volume of blood and the level of filling of veins, arteries and capillaries.

1. Increased levels of “bad” cholesterol.

Sensing a deficiency of moisture coming from outside, the body extracts it from the cells. This in turn triggers a protective mechanism in the form of increased cholesterol production.

1. Constipation.

Without fluid, it is difficult to form feces and remove them regularly (once a day) from the body. Moistened food is digested faster. With a chronic lack of fluid in the intestines, problems arise associated with the removal of its remains - constipation. The dry consistency of stool makes it difficult to pass and makes the process painful. One piece of advice is to drink the recommended amount of water every day.

1. Diseases of the digestive system.

Insufficient water intake leads to decreased secretion of gastric juice. This is fraught with disturbances in the functioning of the gastrointestinal tract and the likelihood of diagnosing gastritis and stomach ulcers.

1. Respiratory problems.

The role of water in ensuring immunity is very great. When the body does not experience a lack of moisture, the immune system perfectly performs its functions, preventing the development of diseases whose pathogens penetrate through the respiratory tract. Moisturized membranes of the mucous membranes of the respiratory organs represent a barrier that prevents harmful microorganisms from entering.

1. pH imbalance.

A lack of fluid coming from outside can cause an imbalance in the pH balance of the blood. As a result of exposure to certain types of food and other factors against the background of water deficiency, acidification of the body occurs. The consequences of this condition are numerous and detrimental to health.

1. Eczema.

Daily moisture loss through sweat averages 500−700 ml. Proper water exchange helps to regularly eliminate toxins. When fluid intake is reduced, they accumulate in the body, one of the symptoms of which is skin problems - redness and peeling.

1. Urinary tract infections.

The normal functioning of the kidneys is also largely determined by whether we drink enough fluid per day. A deficiency leads to difficulties in the functioning of the urinary system and the creation of favorable conditions for the development of infections, in particular the occurrence of cystitis.

A sign of dehydration is urine that is dark yellow in color and has a much stronger odor than usual.

1. Rheumatism.

We have already talked about the close relationship between moisture deficiency and an increase in the amount of toxins that are not eliminated from the body in a timely manner. The consequences of such “poisoning” are varied, including leading to rheumatism – inflammatory processes in the joints and muscles.

1. Cardiovascular system disorders.

Finally, chronic lack of water in the body explains the imbalance of electrolytes - potassium and sodium. The consequences of their deficiency can be very serious, since these substances are necessary for the proper functioning of the cardiovascular system.

Personal water norm per day - online calculators for a person’s daily water consumption norm

You can calculate your personal water consumption per day using the calculators below, which use various formulas to calculate its value.

How much water should you drink - CALCULATOR No. 1

This calculator will calculate the norm of water consumption using the following formula: V=M/450*14 where, V is the volume of water norm in liters per day, M is your body weight.

How much water should you drink - CALCULATOR No. 2

In this calculator, the water requirement is calculated as 4% of body weight.

How much water should you drink - CALCULATOR No. 3

This formula takes into account the person’s weight, gender and time of intense physical activity.

• V=(M*0.03) + (T*0.4) - for women
• V=(M*0.04) + (T*0.6) - for men

where, V is the volume of normal water in liters per day, M is your body weight, T is the time of active sports, or other type of activity commensurate with the load (in the absence of these, you must set 0).

Exact calculation: how many calories per day do you need to lose weight?

Before accusing us of imposing certain standards on readers, look at the statistics of such queries in search engines. And yes, we are in favor of looking for advice not on dubious forums, but from experts. Therefore, to the question “how many calories should you consume per day to lose weight?” nutritionist Marina Bessonova answers and tells you how to calculate your daily calorie intake.

Marina Bessonova

Eat less, exercise more - it would seem a simple truth for those who want to lose weight. However, the way people gain and lose weight is influenced by a number of factors, without taking into account which results cannot be achieved or it will be risky.

Daily calorie intake

The amount of energy that the body expends during the day to maintain its performance is the daily calorie requirement. How many calories does a woman need to consume per day to lose weight? The need for the energy value of the diet depends on individual characteristics; there is no universal figure for women and men. It is incorrect when magazines write: “Eating 1200 calories will help you maintain your figure.” Without taking into account your initial body weight, height, age, gender, and physical activity, you will not be able to achieve results without compromising your health.

The daily calorie counting method is a good way to achieve results in losing weight, especially at the beginning of the journey. In addition, it will help you better understand what exactly you eat and what foods you can avoid to your advantage. Whether you adhere to your daily calorie requirement is your personal choice. However, if you want to achieve lasting results in losing weight without harm to the body, it’s worth a try.

Determination of calorie norm

To determine your daily calorie needs, you need to determine your basal metabolic rate. This is the number of calories that the body burns to maintain life in the body: breathing, pumping blood, etc. A proven way to calculate calorie needs is to use the Harris-Benedict formula, on which most well-known formulas are based.

The calculator will tell you how many calories to consume per day to lose weight. There are online counters where the program calculates the basic daily calorie intake when entering individual data. All you need to do is indicate your weight, height, age, gender, and physical activity rate.

If two women have the same age, height and weight, but different physical activity, then their calorie needs will be different. Many people, deciding to lose weight, begin to torment themselves in the gym, while reducing their diet, and this is a huge mistake. After all, the more intensely you exercise, the higher your calorie needs. And to achieve a stable result without compromising your health, this must be taken into account.

To determine how many calories an adult needs per day with sedentary work and lifestyle, first of all, it is again worth taking into account physiological characteristics; there is no fixed indicator for everyone.

Calorie intake for weight loss

The main law of weight loss is calorie deficit. If you set a goal to lose weight, you will have to reduce your daily intake by 20% - this is the most physiological approach. It is wrong to adhere to a diet of 1000 kcal if your norm is 1800 kcal. In this case, you will no longer receive the necessary substances responsible for the full functioning of the body.

Problems will begin: muscles will weaken, the condition of the skin and hair will worsen, and there will be a risk of reproductive dysfunction. Is the immediate result worth the spoiled health? Of course not.

Caloric intake and age

According to the WHO age classification, it is considered that:

• up to 45 years old - young age;
• 45–59 years old - average;
• 60–74 years old - elderly;
• 75–90 years old - elderly.

If we talk about changing the diet for people, for example, 50 years of age, then it differs slightly from the diet for a person 25–30 years old. But after 60 years, you will have to reconsider your diet, and it is better to discuss this point with a specialist. After all, at this age there is a risk of sarcopenia - increased loss of muscle mass. Therefore, when compiling a diet, it is important to pay attention to the variety and presence of complete protein.

What not to eat and drink to lose weight

Firstly, it is necessary to exclude the so-called food waste - products that have undergone deep industrial processing. This is fast food, snacks like chips and crackers, sauces, sausages, and cakes.

Secondly, be sure to take into account the hidden calories that are present in many drinks. For example, we are loyal to juices and believe that fresh juice is beneficial. However, it is better to eat fresh fruit, as it contains fiber, which helps prevent a sharp rise in blood sugar levels.

Also worth excluding from your list of favorite drinks:

• sweet drinks (even in the “0 calorie” style or with healthy sweeteners);
• lemonades;
• coffee with milk (milk is hidden calories);

Drink herbal tea and water, you can infuse it with ginger and lemon, add mint, tarragon, basil - it’s tasty and healthy.

Factors influencing daily water intake

Please note that the above calculators calculate basic water standards.

The water level must be adjusted individually, taking into account many factors, some of which we list below:

• ambient temperature conditions, special attention should be paid to extreme heat or cold, which require an additional 600 ml of water;
• general health of the person, any diseases;
• altitude, high altitude, mountain sickness... ;
• pregnancy, breastfeeding period;
• abuse of such drinks - coffee, tea, alcohol... for example, for each cup of coffee it is recommended to drink up to 500 ml of clean water;
• …

How much water do you need for health?

There is probably no person who has not heard about the 8 glasses a day rule. The opinion that this is exactly how much water you need to drink every day has been roaming the planet for many years now. Nevertheless, it is at least doubtful.

The earliest mention of it is The regulation of the water content of the human organism in 1921. The author of the study diligently measured exactly 24 hours how much fluid his body loses during urination and in the form of sweat, counted 8 glasses and hypothesized that this is the amount that needs to be replaced. That is, the principles for calculating water consumption have long been based on the characteristics of a particular person’s body. A little strange, don't you think?

More careful and attentive to nuances, modern researchers find it difficult to indicate exactly how much water to drink daily. Thus, the American National Academies of Sciences, Engineering and Medicine defines Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate as adequate daily fluid intake using the word “approximately”:

1. Approximately 3.7 L for men.
2. Approximately 2.7 L for women.

It is assumed that 80% of this amount enters the body through any drinks, including milk, fruit juices and anything containing caffeine, and 20% from solid foods (vegetables or fruits).

Approximately (again, mark this keyword!) the same figures are supported by the World Health Organization's Water Requirements, Impinging Factors, and Recommended Intakes. These rough estimates apply to people with moderate physical activity and moderate ambient temperatures.

If physical activity is greater and the temperature is higher (say, you went hiking in the summer heat), the amount of fluid will have to be increased.

How much? But this is an individual question that requires a special approach and the introduction of additional terminology.

How much water should you drink - the correct mode of water consumption

Proper drinking regime involves following a few simple rules and principles:

• It is recommended to drink water in the morning after waking up - at least one glass;
• the best mode of drinking water is less and often in equal parts and small sips;
• a single intake of water should not exceed 1 glass - 200 ml;
• clean water should be drunk 20-30 minutes before meals, or an hour after it;
• It is not recommended to drink very cold ice water; the water should be either warm or at room temperature;
• …

Caveats and Assumptions

Also, do not forget that you cannot constantly exceed the norm. The principle “the more the merrier” does not apply here!

Excess fluid in the body is an extra burden for the heart, blood vessels, kidneys, and the risk of edema.

It increases the breakdown of protein, which is especially dangerous for people over 60 years of age. Exceptions, that is, cases when the norm must definitely be exceeded, are certain types of infections, elevated body temperature, intense training, dehydration, poisoning, diarrhea, kidney problems, lactation period , pregnancy.

conclusions

Man is mostly made up of water. Therefore, maintaining the water balance of our bodies is an extremely important issue.

ATTENTION! When preparing the article, information from publicly available sources was used, which did not undergo special verification of accuracy. These recommendations are general guidelines, so if possible, you should consult with a qualified dietitian. In this case, you will receive recommendations taking into account all the characteristics of your body, its condition and taking into account specific life situations.

Recommended on this topic

• Dehydration of the body.
• How much water should you drink per day to lose weight?
• How much water should you drink per day to gain weight?
• How much water should a teenager drink per day?
• How much water should a child drink per day?

What kind of water should you drink?

The most useful is raw water, that is, undistilled and unboiled water. However, in our environmental conditions, tap water carries many harmful impurities. Therefore, it must be filtered using powerful purification systems.

Boiling removes magnesium and calcium salts from water, which the body requires. And besides, there is practically no oxygen in boiled water.

It is unacceptable to drink mineral water uncontrollably and a lot - it is enriched with minerals and salts, which, if constantly introduced into the body, can accumulate and have a negative effect. The composition of mineral water affects the solution of specific problems, and a gastroenterologist should recommend it.

It is safest to use water after high-quality and reliable purification systems. The eSpring water purification system for the home purifies water using a carbon filter, which eliminates many substances hazardous to health (more than 140), after which the water is irradiated with an ultraviolet lamp, which destroys up to 99.99% of pathogens of infectious diseases. Thus, the output is clear, clean water of excellent quality, which does not need to be boiled and is safe for use even by 6-month-old infants.

What kind of water is needed

Are juices, tea, coffee and other liquids included in the daily intake?

The answer from experts is unequivocal - no, it will not be possible to fully replace water for the body with another liquid.

A glass of tea, even weak green tea, will not be equivalent in properties to a glass of water.

The benefits to the body depend not only on a sufficient amount of water per person, but also on its quality. Its main indicators:

• origin from an underground source;
• weak mineralization;
• no artificial additives.

Therefore, when choosing bottled water, carefully read the composition and production method.

After boiling, water loses not only bacteria, but also its beneficial properties.

If you are confident in the quality of the water, then you do not need to boil it - the benefits of water that has not undergone heat treatment will be maximum.

Who is most likely to be affected by the effects of dehydration?

Of course, we are all susceptible to dehydration, but certain groups of people are at particular risk due to age, health status or occupational characteristics:

• Children and elderly people;
• People with chronic illnesses or those recovering from surgery or a viral illness;
• Those who eat poorly;
• People with hormonal imbalances or digestive problems;
• Athletes;
• All those who work in conditions of high heat or humidity (farmers, miners, firefighters, builders, lumberjacks);
• People who sweat a lot, have a fever or are poisoned (in this case, the body loses a lot of electrolytes - calcium, sodium, potassium, magnesium - and it is more difficult for water to be absorbed, despite the fact that we drink a lot).

Even if you are not in the above risk groups, I recommend that you always maintain adequate hydration and keep a glass or bottle (ideally stainless steel) of clean water on hand. Especially if you travel, play sports, live in a hot climate or...are often nervous.

Yes! The link between drinking water and reducing stress is well documented. When you're nervous, dehydration can occur because your heart rate increases, you breathe quickly, and you lose fluid quickly. Or vice versa: the cause of stress in the body can be impending dehydration: the body panics and begins to produce the stress hormone cortisol. In any case, whatever the cause of stress, you will kill two birds with one stone if you drink a glass of water.

It is important not to drink too much water (no more than 1 liter per hour)

Still, you can also overdo it with water and experience water intoxication.

Water intoxication (overhydration) occurs due to excess water consumption against the background of a pronounced imbalance of electrolytes. When we talk about overhydration, we most often mean hyponatremia - a low concentration of sodium in the blood.

How and why does water intoxication occur?

When a large amount of water enters the body quickly, our kidneys are the first to be overloaded: they are the ones who filter the blood and control the amount of water, salts and other dissolved substances that leave the body.

If we drink an amount of water that exceeds the capacity of the kidneys (from 0.7 to 1.0 liters per hour, while in stressful situations the rate of excretion decreases) , then the kidneys do not have time to quickly remove it and the blood can literally fill with water. ()

This leads to the first observable symptoms of water intoxication: headache, behavioral changes, confusion, irritability and drowsiness. Because there is no room for expansion in the intracranial space, overhydration can lead to a critical increase in intracranial pressure and cerebral edema, which manifests itself in the form of seizures, coma, respiratory arrest, and even death.

Most often, hyponatremia occurs in people with mental disorders (psychogenic polydipsia, which is accompanied by a feeling of unbearable thirst), renal failure and athletes who experience increased stress for 6 or more hours and consume fluid without additional sodium.

And although there is no officially documented critical level of water consumption, I still suggest focusing on the capacity of the kidneys and not overloading them.

Please remember: in order to avoid water intoxication, it is important to drink water regularly and in small portions, as well as maintain the balance of electrolytes in the body (with the help of unrefined salt, vegetables, berries and fruits, etc.).

How does water help us stay young, slim and beautiful?

Hydration of the body largely determines the condition of your hair and skin. Dehydration makes hair dry and can cause more visible fine lines and wrinkles.

But if you maintain the correct level of hydration, then you improve the functioning of the digestive and hormonal systems, support the body's natural detoxification, allow the blood to constantly renew itself, and the body to more quickly cope with stress of any kind.

How does water help us stay slim and lose weight?

Water is the most important nutrient in our body, but many people do not drink enough water. This is especially true for those who are trying to lose weight. But here's the paradox: drinking enough water (and electrolytes) will work to keep you lean.

For at least three reasons:

Water and feeling full

Drinking two glasses of water before meals can, firstly, make you less hungry, and secondly, reduce the amount of food you consume.

Research has shown that participants who drank two cups of water (0.5 liters) before each meal lost more weight than those who did not. () In fact, those who drank water before meals lost an average of 2.3 kg more weight over a 12-week period than those who followed the same diet but did not drink water.

Water and metabolism

Your metabolism may slow down even if you become mildly dehydrated.

Dehydration reduces blood volume and reduces the oxygen supply to your muscles - all of which leads to you feeling tired, both physically and mentally. ()

It's pretty logical to try to be active while you're losing weight, but how can you do that if you're tired?

Having enough water in the body also helps it burn fat. A study published in the Journal of Clinical Endocrinology and Metabolism in 2003 found that drinking 500 ml of water increased metabolic rate by 30% in healthy women and men. ()

On the graph we see how, 10 minutes after drinking 500 ml of water, energy consumption began to increase. 60 minutes after drinking water, energy expenditure reached its peak and increased by 30% in men and 30% in women.

3. Water and toxic substances
Toxins (chemicals from the environment, household chemicals and cosmetics, carcinogens in the air, heavy metals in tap water (mercury, lead, cadmium), pet allergens, mold spores, pesticides) can activate harmful metabolic processes and lead to weight gain. ()

Water plays a key role in detoxification. When we drink enough water, it is easier for the body to effectively cleanse itself and remove metabolic byproducts. Ironically, a well-hydrated body is less likely to retain fluid.