Proper nutrition and drinking regime - the key to successful longevity. A two-thirds person consists of water, so it is so important to maintain fluid balance in the body.
General concepts
Drinking regimen is a procedure for drinking water that takes into account the physiological characteristics of a person and environmental conditions. It is important that the supply of fluid in the body is maintained within normal limits. This is especially true for people living or working in conditions of high heat. The organization of the drinking regime also takes into account the duration of physical activity.
The correct schedule for drinking water should be drawn up in relation to the person’s age and type of activity. A lack of fluid can cause significant changes in the body. Of the symptoms of dehydration, one can distinguish rapid breathing, palpitations, thickening of the blood, nausea, thirst, dry skin, uncontrolled weight loss. In this case, only the correct drinking regime can normalize the work of all internal systems. It will improve the water-salt metabolism and activity of the central nervous system and all organs.
Excess fluid is just as dangerous to humans as its lack. First of all, kidneys and skin suffer. A large amount of salts begins to be eliminated through them. In this case, a person needs to reduce the amount of water consumed. Negative effects on the body and erratic drinking. It worsens the digestive process, creates an additional burden on the heart and kidneys.
It should be noted that most of all water enters the body in the form of liquid and food, and only 10% is formed in the human internal systems.
The benefits of a proper drinking regimen
Water is needed for life much more than food. Without food, a person can survive up to one and a half months, and without liquid - no more than 72 hours. Almost 70% of the human body consists of water. Most of it is contained in muscle mass (up to 50%), followed by the liver (16%), bones (13%) and blood (5%). The remaining percentage is distributed to internal organs.
In the human body, water is everywhere: in cells, in their membrane, around them. That is why the organization of the drinking regime is so important for life. Human extracellular fluid is similar in composition to seawater. This is blood, and lymph, and the spinal cord, and intestinal juices. A large percentage of the composition of extracellular fluid is occupied by protein and sodium.
Proper drinking regimen helps to normalize the main functions of the body. Water is involved in chemical reactions associated with digestion, metabolism, and the breakdown of food particles. In addition, it plays a peculiar transport role, that is, it delivers oxygen and other microcomponents to the blood and cells. It is water that maintains permanent body temperature and ensures the body is ready for physical activity.
How much to drink
Water enters the body through the digestive tract. It is excreted in several ways at once: with feces, with urine, with sweat, through the lungs. Therefore, the amount of fluid is usually determined by its loss for the current day. So, an adult loses up to 3 liters of water in 24 hours.
In hot weather or with severe loads of fluid, much more is excreted. The situation is similar with work in conditions of the highest possible temperature indicators, for example, in the metallurgy industry or in coal mining. In this case, a person should drink from 4 to 5 liters of water per day. In such harsh conditions, it is important that the body remains in good shape, and for this it is necessary to normalize the balance of the fluid, compensating for its loss.
Under normal conditions of life, a person should drink from 2.5 to 3 liters of water. This is approximately 12 glasses (8 cups). However, this does not mean that the daily norm of water (3 liters) should be drunk exactly in the form of a liquid. A considerable part enters the body from food.
International standards
Drinking regimen must comply with generally accepted international standards. So, with low activity (sedentary work, quiet lifestyle), the fluid rate for a person weighing from 50 to 60 kg is up to 1.85 liters. With a weight of 70-80 kg, you need to drink up to 2.5 liters, 90-100 kg - up to 3.1 liters. In this case, working and living conditions should be favorable.
With moderate activity for people weighing from 50 to 60 kg, the supply of drunk fluid varies between 2-3 liters. For those who weigh 70-80 kg, 3 liters of water will be the norm, and for those 90-100 kg, from 3.3 to 3.6 liters. Living and working conditions are moderate.
With a high activity or a harsh hot climate, the amount of drink can reach up to 5 liters. For people with complexion from 50 to 70 kg, the liquid supply should be 2.5-3 liters, for weight from 80 to 100 kg - about 4 liters. The fuller a person and his physical activity, the higher the level of fluid consumed.
When and how to drink
You need to consume water only for 15-20 minutes before eating. It is strictly forbidden to drink during meals, even worse - after it. The fact is that the liquid leaves the stomach only 10-15 minutes after it is received through the digestive tract. During meals, water will dilute bile, contributing to the accelerated breakdown and excretion of beneficial substances. This will significantly impair the digestion process.
If you drink plenty of water after a meal, all undigested particles of the food will be subject to fermentation and decay. It is important to know that food with starch content is completely broken down only after 2 hours, and protein - 2-3 times slower. Therefore, after eating it is recommended to drink the liquid only after the time allotted for the digestion.
It is
best to start the
day with a glass of water drunk on an empty stomach with a slice of ripe lemon squeezed into it. For breakfast, tea or herbal decoction (not more than 0.5 l) is suitable. You should also drink 1-2 glasses of water before each meal. It is advisable not to drink at night. A couple of hours before bedtime is allowed to drink 1 glass.
In hot weather, when thirst intensifies, you need to use 0.5-1 l more. However, this should be done gradually, in several sips, so as not to irritate the gastric mucosa.
Optimal fluid sources
Simple boiled water is best for frequent drinking . Nevertheless, liquid from sewer systems has a number of disadvantages, such as the presence of chlorine and other chemical elements that pollute old pipes. Some of them erode or settle a few hours after aging in an open container. However, not all chemicals can be disposed of. For example, lead does not evaporate even when boiled. There is also bacteria in the sewer water. But in this case, high temperatures (boiling) will come to the rescue. It is worth noting that even spring water from bottles should be subjected to heat treatment.
Proper drinking regimen is based on plentiful consumption of tea. No matter what grade it will be, green or black. The main thing is that it is freshly brewed and not strong. Tea contains many biological components, such as carbohydrates, amino acids, minerals, pectins, vitamins. In addition, this drink tones the vascular system and central nervous system, normalizes digestion and metabolism, and relieves headaches.
Another important element for drinking is juice. Anything will do here: fruit, vegetable, and even herbal. Juices are especially rich in vitamins and minerals that are
vital for the body.
The correct drinking regimen in kindergarten
In preschool institutions, the primary task is to organize timely water consumption in accordance with sanitary standards. The drinking regime in the kindergarten provides for the storage of boiled water (up to 3 hours). The liquid should be available to the pupils throughout their stay in the institution.
According to generally accepted standards, a child should consume water in the amount of 80 ml per 1 kilogram of weight. During the time spent in kindergarten, the volume of liquid drunk by the pupil should be at least 70% of the weight. It is important that the water temperature is between 18 and 20 degrees. The liquid is supplied only in treated ceramic containers.
Proper drinking regimen at school
Each educational institution should provide its students with a centralized water supply system. This also applies to drinking fountains, and station cranes.
The organization of the drinking regimen at school should be implemented so that students have free access during the day to replenish their body fluids. The pressure of the fountains should be set so that the height of the stream is from 10 to 25 cm.
In the event of a malfunction with centralized water supply, it is necessary to organize a temporary drinking regimen using packaged liquid in containers (glasses with tea, juice, juice, bottles, etc.).
General recommendations
Consume water should be evenly and slowly. In hot weather - a few sips. For an adult, the daily rate of fluid can be calculated by the formula: 40 ml per 1 kg of mass. The fastest digestible drink is juice. It does not require energy to break down. The maximum daily volume of juices is up to 1.5 liters.