The main idea is this: the amount of water that enters the body should be higher than the amount of fluid released by the body. On normal days, 3 liters of liquid (including soup and tea) is enough. But water loss by the body depends on the weather and physical activity. If you move or work a lot and actively in the heat, then water loss through sweat per day can reach 10 liters. This happens to those who work in steel foundries and other hot shops. This is dangerous for the body, since the concentration of salts in the urine increases, which contributes to the formation of kidney stones: most stones are formed from poorly soluble salts, and the more saturated their solution, the faster the salts precipitate and form stones.
American approach
That's why the Urological Foundation of the United States launches a prevention campaign before each summer, warning Americans that they need to drink enough water every day to prevent stones from forming in the kidneys and urinary tract. Another serious and sometimes fatal problem for those who drink little is the formation of blood clots. They can easily form in the veins and, breaking away from the walls of the vessels, clog the arteries in the lungs. This is called thromboembolism pulmonary artery. If a large vessel is blocked, death can be instantaneous. If they are small, then this is still a very life-threatening condition that requires emergency treatment.
Thirst is nothing!
Therefore, if the weather is hot or you are vacationing in places with a very warm climate, you do not need to focus on thirst. It’s better to drink in advance - when it’s not there yet. It is optimal to drink a glass of water every hour during the day and another glass every time you wake up at night. In this case, the total number of glasses is no less than twelve, and this is good. Even if you drink more, it is not harmful for a healthy person. The heart and kidneys can easily cope with such a water load. These principles are especially important if you are active - traveling, moving a lot, playing sports.
Endocrinologist-nutritionist, creator of the author's nutrition program Vadim Krylov:
— There are a lot of myths about water and fluid consumption. There is active discussion about how much to drink, when, why, under what conditions. Half an hour before meals, during or after, warm or cold water drink?
It is often said that if you drink during meals, the water will dilute the gastric juice and it will be bad for the digestion of food. This is all nonsense. All food that you eat and that goes into your stomach will be absorbed by your body, regardless of how much water you drink during your meal. There is only one exception, and that is conditional - ice water. It can slow down the action of gastric juice, but not for long, and everything eaten will still be absorbed.
Now about how much you need and can drink daily. The average person weighing about 70 kg needs to drink 2-3 liters of so-called free fluid. This is water, tea, coffee, other drinks, first courses - that is, everything that is based on liquid, water. These volumes do not include hidden water contained in almost all products - from vegetables and fruits to meat and any other solid dishes.
How to drink this amount, how to count it, how to understand how much you drank? It is not difficult. Make it a rule to drink a glass of water before and after each meal. This will be approximately 1.5 liters of water per day. The rest of the time between meals, drink tea, coffee, the same water, and you will gain the required volume within a day. It is useful to keep ordinary drinking water at room temperature in the accessible area, preferably just on the table, so that it is always at hand and you don’t have to go somewhere for it, you don’t have to be distracted by it.
All of this advice should be taken seriously. We are 97% water, and when there is less water in the body, blood fluidity deteriorates.
You need to be careful with drinks containing a lot of easily digestible carbohydrates and consume them as little as possible. First of all, these are sweet carbonated drinks. Then - juices and fruit drinks. Next - compotes and jelly, they are worth drinking if they are recommended by a doctor as a therapeutic food. Compotes are recommended for potassium deficiency; dried fruits contain a lot of this element. And jelly is prescribed for certain diseases of the digestive tract.
In hot weather, it is better to avoid all caffeinated drinks - coffee, cola and energy drinks. The fact is that caffeine has a fairly strong diuretic effect. By eliminating it, you will protect yourself from additional dehydration. In the same way, large doses of alcohol, especially strong alcohol, should be avoided. After all, even a slight hangover is always accompanied by dehydration.
Man is mostly made of water. Fluid intake should be regular. This is fuel, a “sponge” for a process such as, and also the key to skin elasticity. But beneficial features When consumed in excess, water turns into harmful.
Little or much?
For the body to function fully, a person per day. This includes all liquid components: teas, compotes, juices, soups. No more than one and a half liters of clean water is needed. The figure may vary depending on external factors. For example, with profuse sweating as a result of heat or intense physical exercise, the need for water increases.
The human body is a special system. There is a certain type of people who can go for hours without drinking and their fluid intake per day does not exceed 700 ml. When trying to increase the dosage, discomfort is observed. There is also another category of people who cannot live without liquid, and are able to drink 3-4 liters per day.
Attention! You need to listen to your body to understand whether a lot or little water is needed.
Lack of water
With a constant lack of fluid in the body, a person becomes drowsy, and brain activity begins to slow down. Water is necessary for constant physiological processes, which in human body occur both day and night. Among them:
- metabolism;
- cleansing of toxins;
- supplying all tissues with nutrients.
Attention! A lack of fluid is characterized by disturbances in the cardiovascular system, as well as intoxication of the body.Useful product in large quantities it becomes harmful. This also applies to clean drinking water. At first, with increased fluid consumption in the body, all processes will be stimulated, the skin will rejuvenate, and even outwardly the person will look healthier. When moisture accumulates in all tissues and internal organs, the negative aspects of high fluid consumption will begin to appear:
- Failure of the kidneys, as they will have to work under heavy loads.
- Increased arterial pressure.
- Leaching salts and minerals from bones.
- Numerous swelling of soft tissues.
Attention! Infatuation with water leads to numerous diseases, instead of benefits for the body.
Myths about water
Fans of high water consumption are deceived by various myths about the benefits of the product. There are especially many misconceptions about losing weight with liquids.
Water cannot break down fats, and therefore its excessive consumption will not help you lose weight, but it is easy to develop edema. The only advantage of high water consumption during a diet is... This helps to reduce weight, but only if fluid is consumed no more than normal.
There is also a misconception that water can cleanse the body at the time of poisoning. Many people use it as a universal cleanser and use enemas to try to remove the symptoms of poisoning. In fact, it is a transport for substances. It will help in case of food poisoning to induce vomiting to clear the stomach.
Water poisoning
Sometimes when a person drinks a lot of water due to fanatical following healthy image life, poisoning is observed. This occurs due to cell deformation, which leads to disruptions in the functioning of internal organs. The symptoms are as follows:
- dizziness;
- vomit;
- loss of orientation in space;
- loss of consciousness.
It seems that no, many will say, water is absolutely harmless! But this is not entirely true; in addition to the danger of drowning or choking, it turns out that you can die from water intoxication. If a person drinks 2-3 daily norms of water at once, which is approximately 7-10 liters of water, then death may occur. Such cases are rare; few people are able to drink such an amount of water of their own free will. But..
Historically known cases of water intoxication
In 2005, the victim of a dispute, a 21-year-old student from California, died from water intoxication after drinking a 20-liter canister of water on a dare.
In 2007, a gift-lover also died while participating in a ridiculous raffle for a Nintendo Wii console. The winner was the person who drank the most water. Jennifer Strange drank seven and a half liters of water. She did not win the game, but the next day she died from water intoxication.
In 2008, in England, a 44-year-old man was treated for gum pain with extreme in a strange way- drinking 10 liters of ice water. The treatment led to death.
Athletes who drink too much water during training often die from water intoxication.
What happens when the drinking regime in the body exceeds the norm?
A significant increase in the daily water intake puts too much strain on our kidneys. They do not have time to cope with the water entering the body and, as a result, swelling of the brain and lungs begins, the salt concentration drops sharply and a complete imbalance of metabolic processes occurs. The symptoms are: loss of coordination of movements, slurred speech, vomiting. The condition is similar to severe intoxication.
I would like to believe that we did not scare you and that you will not stop drinking water! Be prudent and water will only bring you health, beauty and good mood!
Drinking sickness
Water poisoning does not always occur due to the fact that the liquid is contaminated. If a person drinks liquid excessively, the water-salt balance in the body is disrupted and overhydration occurs.
As practice shows, more and more people suffer from dehydration than from overloading the body with water. But still, cases of water intoxication occur in medical practice, although they are rather the exception to the rule.
The following categories of people may be at particular risk:
- babies;
- representatives of the fair sex who sit on strict diets;
- people who play sports or dance;
- drug addicts, especially those using hallucinogenic pills;
- lovers of nightlife (discos, clubs, bars);
- people suffering from mental disorders.
Most often, overhydration occurs with excessive introduction of water into the gastrointestinal tract for the purpose of gastric lavage, as well as in the process of setting ridiculous records and the desire to win an argument.
According to research conducted by the American Chemical Society, it was found that lethal dose water for humans ( average weight– 75 kg) is 7 liters. In addition, it should be remembered that although water is one of the safest and healthy drinks for adults and children, but this does not apply to babies!
It is not recommended to give water to infants under six months of age. Until the baby begins to eat solid food, the water contained in breast milk or artificial formulas is quite enough to compensate for the water losses that occur during urination, bowel movements, sweating and salivation. Otherwise, the child may develop an extremely dangerous condition - water intoxication.
Symptoms of water poisoning
If water intoxication occurs against the background of overhydration, then the following clinical manifestations can be identified:
- swelling develops;
- blood pressure increases;
- the rhythm of heart contractions is disturbed;
- the volume of circulating blood changes;
- urine output is impaired;
- attacks of headache are observed;
- disorders of the vestibular apparatus and fainting;
- nausea, vomiting, stool upset;
- drowsiness or insomnia;
- irritability, nervousness;
- lethargy, apathy;
- body temperature may rise or drop critically;
- convulsions occur;
- fever or chills;
- redness on the skin;
- loss of appetite.
If the patient is not provided with timely assistance, irreversible processes may develop that will lead to death.
Consequences of overhydration
Among the main consequences of overhydration are the following:
Tissue swelling. Against the background of an imbalance of electrolytes, water seeps into the cells and deforms them. Thus, fluid accumulates in the extravascular space of the body.
Pulmonary edema. This pathology is characterized by an increase in the level of fluid in the connective tissue fibers of the lungs.
Brain swelling. With this pathology, fluid accumulates in the cells of the brain and spinal cord.
Hyponatremia. This condition is one of the main indicators of water intoxication. In the blood plasma, the degree of saturation of sodium ions decreases to critical levels.
Hypokalemia. This pathology is characterized by a persistent decrease in the degree of saturation of potassium ions in the blood plasma.
All of these conditions are very serious and increase the likelihood of death.
Treatment
Regardless of whether water poisoning has occurred or intoxication has occurred due to overhydration, the first thing you should do is call an ambulance. Self-medication in this case is not appropriate and is life-threatening. And in a medical institution, specialists will be able to accurately determine the type of poisoning or the cause of intoxication.
Help with overhydration
If water overload is suspected, a detailed analysis in order to identify the exact form of dyshydria (impaired water-electrolyte metabolism).
As a rule, mild forms of overhydration do not require additional drug therapy. It is enough to consume liquid in limited quantities and, provided the body functions normally, it will independently cope with excess water.
If cases of water overload are more severe, then resort to the use of:
Diuretics - osmotic (urea and mannitol for injection, glimarit, maninil, algurin) and salureptics (hypothiazide, lasix, clopamide, ethacrynic acid, uregit). This is done under the control of osmolarity and ion content in the blood serum.
Both Western and domestic nutritionists unanimously say: a person, regardless of the load and time of year, needs to drink a lot of water. This helps improve the water-salt balance in the body. But is this statement true? Turns out, excess quantity liquid can cause serious harm to internal organs.
How does thirst arise?
According to biologists, the main reason why a person wants to drink is a change in the water-salt balance in the blood. On average, one liter of blood contains 9.45 grams of salt. Minor fluctuations in the content of this substance are possible, but only in hundredths of a gram. However, if the concentration of salt, for example, increases, then the activity of all cells of the body is disrupted, because they are supplied with blood. At such a moment, its water component decreases, and the blood thickens. And this, according to phlebologists, threatens the formation of blood clots, which means that the nutrition of a specific area of tissue or organ will be blocked. But this is in critical cases.
As a rule, already in the first moments of a slight increase in salt concentration, a person feels dry mouth. This is the first signal calling for an increase in fluid levels in the body. This happens, for example, in the heat, when a person sweats and the liquid evaporates.
Drinking too much water is harmful
It turns out that it is better for the body to drink more fluid? Not at all. It is known that the more you drink in the heat, the more you want. At this moment, the body sweats more, and along with the increased amount of evaporated moisture, more salt leaves the body. And in this case, the skin of the face and hands, as well as the hair, are the first to suffer.
If a person deliberately accustoms himself to increased water consumption, then in normal cool weather this causes harm to many internal organs. Domestic gastroenterologists warn: drinking too much can dilute gastric juice, it ceases to be concentrated and is harmful to microbes that enter the stomach with food. Water allows them to survive, which means the risk of developing infections increases. However, many scientists are still arguing about exactly how much liquid is excessive.
Some people believe that drinking plenty of fluids helps improve kidney function. French nephrologist Pierre Ronso explains in his scientific work how they actually function. To maintain the required level of fluids in the body, the kidneys reabsorb some of the water that has already been filtered. This provides a standard urine concentration. But the more a person drinks, the less the kidneys have to save water, and the tubules created specifically for reabsorption work less and less over time. If the body is without the usual access to water in hot weather, then the kidneys will not be able to saturate it with the saved fluid, and dehydration will begin rapidly.
Excessive fluid consumption soon fills the tissues of the liver and kidneys, they swell, and their functional properties weaken. Meanwhile, these organs play an important role in the excretory system, and when it fails, the body does not completely remove water. Fluid is retained in tissue cells, swelling occurs, which provokes an increase in pressure in the walls of blood vessels. Then the headaches begin. The lymph nodes, swollen due to increased moisture, also do not cope with their task - immunity decreases, and only a few hours remain before the development of gastrointestinal infections.
Does water help you lose weight?
However, many ladies, having increased the amount of fluid consumed, despite side effects in the form of slight swelling, report real weight loss. So for effective weight loss Is a lot of water still needed?
At first, drinking plenty of water actually improves intestinal function, peristalsis increases, food passes through the sections faster, which means digestive products are eliminated more efficiently, and weight decreases. But after three months the situation changes. The pancreas and gallbladder become saturated with water, and problems arise in their functioning. Food is not completely processed because the level of secreted bile and other secretions is reduced. Gradually, the intestinal mucosa also swells - constipation occurs more and more often. This leads to general slagging in the body and weight gain.
In addition, endocrinologists warn: the cells of the hormonal glands, overflowing with moisture, cannot fully participate in metabolic processes due to lack of energy.
Therefore, the burning of fat and carbohydrates slows down, and this does not contribute to weight loss.
Do athletes need a lot of water?
It turns out that ordinary people should not force themselves to drink a lot of liquid - it is harmful. Perhaps increased water consumption is necessary for athletes. But this is not true either. Dr Timothy Nokes, Professor sports medicine at the University of Cape Town (South Africa), in his book “Dehydration during exercise: myths and facts”, proves that strong saturation of the body with water does not at all improve athletic performance, but, on the contrary, worsens them and exposes the body to the risk of hyponatremia (water-electrolyte imbalance ).
The professor claims that you simply cannot drink before you become thirsty. This reduces concentration, physical activity muscles in both athletes and ordinary people. And if we want to be vigorous and healthy, we need to drink as much fluid as the body physically requires.
Water is the main chemical element of the human body; it takes part in all metabolic processes. In the absence of fluid, the human body is unable to function: the process of removing metabolic products becomes impossible, and thermal balance cannot be maintained. Vital signs deteriorate sharply even with slight dehydration.
Dehydration of the body negatively affects the higher neuropsychic activity of the individual. The inability to replenish fluid reserves leads a person to a depressed and irritable state, the feeling of fatigue quickly progresses, moral and volitional qualities weaken, and the ability to work sharply decreases.
Water makes up 70% of an adult's body weight. Each cell of the body, regardless of the functions assigned to it, is a microcosm in which countless ordered and complex transformations occur.
Water acts as a carrier of organic and inorganic elements involved in all life processes. Intracellular fluid accounts for 70% of the total water reserves in the body. Intercellular fluid makes up 30% (about 12 l).
The amount of water in the composition of organs and tissues of the human body
- blood – 83%;
- skeleton – 22%;
- vitreous body of the eye – 99%;
- adipose tissue – 29%.
Water is vital for digestion, absorption of nutrients, removal of toxins and blood circulation.
The required amount of fluid to maintain water balance
In hot climates, a person can live without water for no more than 5 days. To maintain water balance, an adult needs to consume from 1.5 to 2.5 liters daily. clean water.
The amount of water required to maintain human life at the proper level directly depends on the ambient temperature. At 32 °C – the daily norm is 3 l; at 21 °C – 1.5 l; for 10 °C – 1.3 l.
During moderate physical work, it is recommended to drink at least 5 liters of water per day; When working outdoors or in the open air, you should increase the rate to 6.5 liters.
The loss of fluid, which accounts for 25% of the total body weight, leads to death. Exchange processes The body quickly returns to normal if the fluid loss does not exceed 10% of the total body weight.
- 1500 ml is excreted in the urine;
- 600 ml – through the pores of the skin during sweating;
- 400 ml – during breathing;
- 100 ml during bowel movements.
The feeling of hunger occurs in a person under the influence of low levels of glucose in the blood. An increase in salt and glucose levels triggers the thirst signal.
What is the cause of excess thirst?
Thirst is a natural reaction of the body to changes in water-salt balance. Thirst increases with elevated temperature ambient air during physical activity, after eating fatty and salty foods.
The state of chronic thirst, independent of external factors, is an alarming symptom. Polydipsia – unquenchable thirst, acts as a sign of a hidden disease.
Normally (according to WHO), an adult man needs 2.9 liters of fluid per day; adult woman– 2.7 l.
Thirst is a signal that comes from the drinking center of the central nervous system. Responsible for the drinking center are:
- limbic section of the cerebral hemispheres;
- areas of the cerebral cortex;
- nuclei of the posterior lobe of the hypothalamus.
Dysfunction of the drinking center is the main cause of uncontrollable thirst. The center processes signals coming from the fluid structures of the body and compares the level of osmotic pressure and Na+ level. Thyroid and pancreatic hormones are involved in the process.
Taking certain medicines can provoke severe thirst, a feeling of dryness in the mouth and larynx. Among them: antipsychotics, diuretics and antibiotics.
Extreme thirst during pregnancy
During the period of bearing a child, the rate of fluid intake should increase slightly. Doctors recommend that pregnant women consume 300 ml of water more than their usual daily intake, while the daily intake should not exceed 2 liters of liquid.
Thirst may increase in the last trimester of pregnancy due to the entry into the bloodstream of a specific protein produced by liver cells.
During the period of intrauterine development of the child, the mother's kidneys experience additional stress. The hormone angiotensin provokes additional thirst.
Thirst in a child
The World Health Organization has calculated daily fluid intake for young children based on total body weight.
For a 5 kg child, the daily fluid intake (including breast milk) is 800 ml.
For a 10 kg child, the norm increases to 1 liter per day.
Daily fluid intake for children depending on age 
- 1-3 years – 1.3 liquids (of which 350 ml milk, soups, juices, fruits);
- 4-8 years – 1.7 l;
- 9-13 years – 1.8 l;
- 14-18 years old – (boys: 1.9 l, girls: 1.6 l).
In especially active children and adolescents, increased thirst is normal, but to exclude a pathological process, you should undergo an examination.
Diagnostics
To identify the causes of excessive thirst, the therapist must collect an anamnesis and take into account the patient’s daily routine, the number of daily urinations, daily diet nutrition.
If necessary, carry out laboratory research blood on:
- determination of plasma glucose levels;
- osmotic concentration of potassium, calcium and sodium in the blood;
- blood chemistry;
- determination of the level of general indicators and relative density of urine.
Based on the results obtained, the patient with thirst will be referred to the appropriate specialist.
How to cope with increased thirst
In consultation with your doctor, you should determine the optimal and maximum daily fluid intake. Much will depend on the individual characteristics of the body, gender and age.
It should be remembered that alcoholic and carbonated drinks with additives do not weaken thirst, but, on the contrary, increase it. Not recommended for quenching thirst mineral water saturated with salts. The optimal water temperature for quenching thirst is not lower than 22° C. Cold and excessively cooled water does not The best decision with strong thirst.
Strong thirst is provoked by fried and fatty foods, all kinds of spices and pickles.
The benefits of drinking plenty of fluids
Scientists who conducted research in the 21st century came to the conclusion that consuming excess water is only permissible for: 
- athletes;
- people involved in heavy physical labor on open air;
- residents of hot climate zones.
Excessive water consumption leads to sodium leaching from the body. There is no scientific evidence that excess fluid has a positive effect on human systems and organs.
Excess water also does not increase skin turgor, which is what cosmetic manufacturers so persistently convince consumers of.
Harm of drinking too much
Doctors from all countries agree that the daily amount of drinking should be moderate. Modern advertising of excessive consumption of bottled water is aimed only at increasing sales. You should trust the wishes of the body and not go to extremes.
If physical activity during training leads to weight loss, then it is not recommended to replace this weight through excessive fluid intake.
Systems and organs affected by excess water consumption
- the functioning of the digestive system deteriorates;
- an additional load is created on the kidneys (the body begins to remove excess fluid through the pores and kidneys, which leads to the leaching of beneficial salts and microelements);
- the cardiovascular system functions under increased load;
- muscle tone is impaired;
- there is a feeling of fatigue, fatigue, and sometimes muscle spasms are observed.
Symptoms and causes of excess water in the body (overhydration)
Hypotonic hyperhydration – a condition otherwise called water poisoning. Excess fluid accumulates in the body cells themselves.
- one-time intake of more than 10 liters of water (including during gastric lavage);
- impaired excretory function of the kidneys (renal failure, cirrhosis);
- heart failure.
Symptoms: 
- diarrhea;
- vomit;
- apathy, weakness;
- loss of consciousness;
- muscle spasms.
Hypertensive dehydration – a condition characterized by dehydration of cells with the simultaneous removal of potassium ions from them. Accumulation of extracellular fluid. The most dangerous condition among all types of water poisoning.
- sea water was used to quench thirst;
- intravenous injection of saline solutions;
- Excessive amounts of the hormone aldosterone.
Symptoms:
- severe thirst (drinking complicates the condition);
- arterial hypertension;
- increased venous pressure;
- damage to the central nervous system, mental disorder;
- muscle spasms;
- Heart failure, pulmonary and cerebral edema rapidly develop.
Isotonic hyperhydration – extracellular fluid increases in volume.
- heart failure;
- liver failure;
- toxicosis during pregnancy;
- protein starvation of the body;
- disruption of the outflow of fluid into the lymphatic vessels.
Symptoms:
- general swelling of the body;
- heart failure;
- arterial hypertension.
Dehydration is a dangerous condition that can lead to death if emergency treatment is not provided. health care. To stabilize the condition, doctors use diuretics and hemodialysis.
How to remove excess fluid
Excess fluid accumulated in certain areas of the body is most easily noticed on the face in the form of swelling under the eyes. The main task is to identify the cause of swelling and only then take appropriate measures to eliminate it. The daily fluid intake should be established taking into account the recommendations of the attending physician.
You need to thoroughly review your diet and minimize the consumption of salt, spices and foods that contain preservatives.
Alcohol and refined sugar, along with salt, are the main foods that cause puffiness.
Plant fiber is involved in the process of fluid removal. You can reduce the amount of fluid you consume and give preference to fiber-rich vegetables and unsweetened fruits. Go to clean water and exclude all surrogate drinks.
A lack of B vitamins can cause fluid retention and morning puffiness. On the recommendation of a doctor, you need to choose a vitamin complex.
A glass of warm water on an empty stomach normalizes stool. During physical activity in the gym, it is recommended to drink water in small quantities.
Drinking water in the usual amount is vital during a diet. But, you should remember: water will not relieve the feeling of hunger, although it will help you cope with inappropriate snacking.
You should not overuse liquids before bed - swelling may occur in the morning.
Drinking water immediately before meals is strictly contraindicated. The liquid will wash away beneficial enzymes designed to break down food in the stomach. You should drink liquid no earlier than 30 minutes before meals. It is also not recommended to drink food if your goal is to lose weight.
Additional fluid sources
Apples are an alternative for those who are thirsty. Half the weight of an eaten apple enters the body as liquid.
The feeling of thirst in the hot summer months will be perfectly quenched by a chilled decoction of apple peel and green tea. Water with lemon or other fruit should be at room temperature
Excess fluid, as well as its lack, has a detrimental effect on the general condition of the body, disrupts the functioning of internal organs, and has a bad effect on the condition of hair and skin.
Important information about what will happen if you drink a lot of water daily is presented in the following video:
To date, there are no scientifically based studies proving the beneficial effects of excessive fluid intake on human health. Do not fall for the inventions of traditional healers, advertising of promoted brands and other unreliable information. Remember: common sense is still your best guide. Follow it and be healthy.
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