Сколько нужно пить воды в течении дня и как определить свою сточную норму

Сколько нужно пить воды в течении дня и как определить свою сточную норму
  • Польза воды для организма
  • Зачем пить много воды?
  • Сколько нужно пить воды?
    • Норма в день
    • Как рассчитать норму?
  • Когда и как правильно пить воду в течение дня?
    • Утром натощак
    • Перед едой
    • Во время еды
    • После еды
    • Опрос: Сколько вы пьете воды в день?
    • На ночь
    • После тренировки
  • Какую воду лучше пить?
    • Холодная или тёплая?
    • Кипячёная или сырая вода?
    • Фильтрованная
    • Дистиллированная вода
    • Талая
    • Замороженная
    • Минеральная
  • Минеральная вода при различных заболеваниях
  • Какую воду пить нельзя?
  • Что будет, если пить много воды?
  • Почему постоянно хочется пить?
  • Как заставить себя пить воду?
  • Польза воды для организма

    Организм содержит 70% жидкости. Содержание воды в женском организме — 54%, а в мужском – 61%. С возрастом объём жидкости изменяется.

    Любой процесс жизнедеятельности человека не обходится без участия влаги. Чем же вода так полезна?

  • Разглаживает кожну, омолаживает его и увлажняет.
  • Выводит токсичные вещества.
  • Участвует в образовании суставной смазки.
  • Регулирует температуру тела.
  • Улучшает проникновение минеральных веществ, витаминов и микроэлементов, поступивших с пищей.
  • Транспортирует питательные вещества к клеткам организма, предотвращая их гибель и голодание.
  • Очищает сосуды и суставы.
  • Ускоряет обменные процессы.
  • Это не все функции, в которых участвует вода. При исследовании крови доказана связь влаги в организме с болезнями. Например, при нехватке жидкости свёртываемость крови увеличивается. Это нарушает работу органов сердца и сосудов.

    Зачем пить много воды?

    Для оценки пользы жидкости, важно понимать, как меняется организм при её нехватке. Что будет, если пить мало воды:

    • Патологии щитовидной железы.
    • Нарушение работы ЦНС и сердечно-сосудистой системы.
    • Избыточная масса тела.
    • Мигрень, повышенная утомляемость, высокое артериальное давление.
    • Ломкие локоны и ногти, увядающая кожа.
    • Боли в области спины и суставов.
    • Нарушение работы почек, мочекаменная болезнь.
    • Кашель сухого типа, налёт на языке, запах изо рта, сухость слизистой.
    • Патологии ЖКТ.

    При потере более 25% жидкости человек умирает.

    Сколько нужно пить воды?

    В сутки из организма уходит от 2 до 2,5 л. Влага теряется во время мочеиспускания, пота, в процессе дыхания. Нужно постоянно насыщать организм, т.е. потреблять столько же воды, сколько он теряет. Пить нужно только чистую воду. Чай, кофе, соки не входят в эту категорию. Немного влаги синтезируется при помощи биохимии организма, но 57% чистой воды человек должен выпивать сам.

    Сколько нужно пить воды в течении дня и как определить свою сточную норму

    Норма в день

    Сколько надо пить воды в день рассчитывают по весу человека, его умственной и физ активности. Ниже представлена таблица суточного потребления жидкости для взрослого человека.

    Суточная норма воды в день, л

    Вес, кг

    Низкая физическая активность

    Умеренная физическая активность

    Высокая физическая активность

    50

    1,55

    2,00

    2,30

    60

    1,85

    2,30

    2,65

    70

    2,20

    2,55

    3,00

    80

    2,50

    2,95

    3,30

    90

    2,80

    3,30

    3,60

    100

    3,10

    3,60

    3,90

    Беременным необходимо выпить около двух литров. Детям дошкольного возраста рекомендуется пить от 1,2 до 1,7 л жидкости, младшим школьникам – от 1,7 до 2 л. Подросткам старше 12 лет нужно потреблять взрослую норму.

    Как рассчитать норму?

    Чем точнее вы рассчитаете норму, тем больше пользы получите. Избыток влаги также неблагоприятен для здоровья, как и её недостаток.

    Чтобы определить сколько пить воды в день по весу, нужно умножить его на определенное число: для мужчин – 35, для женщин – 31. Например, для девушки весом 50 кг, ежедневная норма составит 1,55 литра.

    Новорожденному норму рассчитывают, как 30 мл на 1 кг веса.

    Когда и как правильно пить воду в течение дня?

    Если человек употребляет жидкость хаотично, то лишь навредит себе. Есть несколько правил, по которым нужно соблюдать питьевой режим.

    Утром натощак

    Почему полезно пить тёплую воду утром натощак? Жидкость запускает обменные процессы, быстрее пробуждает организм, способствует снижению веса.

    Пить ее рекомендуется за 45 минут до завтрака. Можно выпить сразу два стакана, но с промежутками 5-10 минут. Жидкость потребляют небольшими глотками. В утреннюю воду можно добавить мёд и лимон, это усилит полезные свойства жидкости.

    Перед едой

    Для желающих похудеть, диетологи рекомендуют выпить 1-2 стакана жидкости за 15-20 минут до еды. Вода заполняет желудок, в результате человек быстрее насыщается едой. Влага выводит токсичные вещества, поддерживает лимфосистему и оказывает очищающее действие на ЖКТ.

    Во время еды

    Запивать пищу не рекомендуется т.к. жидкость снижает концентрацию желудочного сока. Влага покидает организм быстрее, чем пища, вымывая ферменты, необходимые для переваривания, еда хуже переваривается, человек чувствует тяжесть, снижается и время насыщения.

    После еды

    Чтобы не нарушать процессы пищеварения рекомендуется употреблять воду через 40-60 минут после окончания еды. Это в том случае, если порция была небольшой и за час всё переварилось. При неоконченном пищеварительном процессе вода не сможет принимать участие в процессах обмена и приносить пользу.

    Молочные десерты, например, мороженое, перевариваются быстро, и уже через полчаса можно пить.

    Макаронные и хлебобулочные изделия, а также приготовленные супы и овощи нуждаются в более долгом переваривании. Если порция была не более 100-150 грамм, то она переварится за час, после можно выпить стакан воды.

    Больше всего времени требуется на переваривание молока и молочных продуктов. Употреблять жидкость можно лишь спустя 2,5-3 часа, иначе вы рискуете нарушить процесс пищеварения. Чуть лучше обстоит ситуация с кефиром и простоквашей. Кружка таких молочных продуктов переварится за 1,5 часа. Конечно, это при условии, что организм находится в состоянии покоя.

    Опрос: Сколько вы пьете воды в день?

    Всего голосов: 70. Всего участников: 70.

    1 л.2-2.5 л.1-2 л.Голосовать Результаты

    На ночь

    Почему ночью хочется пить? Несмотря на спокойное состояние организма, он теряет влагу в процессе дыхания. Перед отходом ко сну рекомендуется выпивать не более 150 мл воды иначе можно нарушить сон, а утром обрести пару лишних кило за счёт задержки жидкости в организме. При проблемах с работой ЦНС, сердцем и мочевыделительной системой, лучше не пить на ночь. При сильной жажде можно ограничиться парой ложек воды.

    После тренировки

    Можно ли пить воду после тренировки? Даже нужно! Последующие два часа употребляют 700 мл воды небольшими порциями, по 150-200 мл каждые 10-15 минут. Во время тренировки желательно держать рядом бутылочку жидкости и пить небольшими глотками при необходимости.

    Какую воду лучше пить?

    Только качественная вода принесёт пользу. Желательно ввести в рацион бутилированную или минеральную воду, проходящую множественную очистку. В ней не содержатся бактерии, соли и ряд тяжёлых металлов. Отдавайте предпочтение жидкости высокого качества.

    Холодная или тёплая?

    Жидкость должна быть комнатной температуры. Холодная вода снижает иммунитет, появляется слабость, постоянно хочется спать, портится зубная эмаль. Влага согревается в организме определённое время, вызывая отёчность.

    Сколько нужно пить воды в течении дня и как определить свою сточную норму

    Тёплая вода омывает организм, насыщает его влагой и не задерживается.

    Кипячёная или сырая вода?

    При кипячении минеральные соли переходят в нерастворимый коагулянт, а кислород уходит почти весь. При этом хлор не покидает воду, а становится опасным токсичным соединением! Сырая вода сохраняет все полезные свойства.

    Фильтрованная

    Такая жидкость подвергается высокому уровню очистки от примесей и бактерий, но и не приносит пользу, т.к. из-за нехватки минеральных веществ обменные процессы в организме нарушаются. Это приводит к патологиям костей и сердечно-сосудистой системы.

    Дистиллированная вода

    Получают перегонкой в специальных аппаратах в лабораторных условиях. Не является абсолютно чистой, т.к. в ней растворены атмосферные газы. Такая вода – техническая, её лучше не пить, ведь никакой пользы организму она не принесёт.

    Талая

    Получают при размораживании снега или льда при комнатной температуре. В ней меньше примесей по сравнению с обычной водой, она обогащена дейтерием. Талая вода издавна признаётся народным методом увеличение физической активности. Но такую жидкость можно пить только если вы живёте в горах, где очень чистый снег.

    Замороженная

    Это некий аналог талой воды в городских условиях. Очищенную при помощи обычного фильтра холодную воду наливают в бутылку и помещают в морозилку. Через несколько часов она замерзает, рассол сливают в раковину, а лёд размораживают и используют в быту. Такой метод получения талой воды безопасен и её можно пить.

    Сколько нужно пить воды в течении дня и как определить свою сточную норму

    Минеральная

    Её особенность – более насыщенный микроэлементами состав. Минеральная вода препятствует развитию малокровия, поддерживает работу щитовидной железы, налаживает обмен веществ, нормализует давление и поддерживает сердце и почки.

    Минеральная вода при различных заболеваниях

    Заболевание

    Как принимать

    При гастрите (боржоми, поляна квасова, поляна купель)

    1 стакан за 40-50 минут до еды

    При изжоге (поляна квасова, лужанская)

    1 стакан за час до еды и после

    При камнях в почках (моршинская)

    По 1 стакану за 2 часа до еды и через 30 минут после

    При панкреатите (миргородская)

    1 стакан за 40-60 минут до еды

    При подагре (буковинская, поляна квасова)

    По 1 стакану трижды в день за полчаса до еды

    При отравлении (березовская, поляна квасова)

    По половине литра каждые полчаса

    Перед употреблением минералки, из неё выпускают газ и нагревают на водяной бане до 38-40 градусов. Затем употребляют маленькими глотками.

    Какую воду пить нельзя?

    • Из-под крана. Она содержит искусственно добавленный хлор, песок, ржавчину и другой «минеральный» мусор. Поэтому от потребления такой воды лучше отказаться.
    • Морскую. За счёт большого содержания солей вызывает сильное обезвоживание.
    • Дождевую. Нарушает водно-солевой баланс в организме т.к. отсутствуют необходимые минералы.
    • Сырую воду из водоёмов. Не соответствует нормам качества из-за промышленной деятельности человека. При ее употреблении легко можно подхватить кишечные инфекции.

    Что будет, если пить много воды?

    Избыточное потребление жидкости затрудняет работу почек. При этом они могут пропустить около 20 литров сутки. Такой объём не под силу даже водохлёбам, поэтому это ограничение касается лишь тех, кто страдает болезнями сердца и почек.

    Избыток воды освобождает организм не только от токсинов, но и от полезных микроэлементов, минералов. Это возможно при потреблении более 6 литров в сутки.

    Недостаточное количество жидкости может усилить чувство пустоты в желудке. Это характерно только если в желудок попадёт холодная вода. Тёплая жидкость, наоборот, подавляет аппетит.

    Почему постоянно хочется пить?

    Такой симптом в отсутствие интенсивных физических нагрузок или длительного пребывания на солнце, может возникать по следующими причинами:

  • Пиелонефрит, поликистоз и другие проблемы почек.
  • Избыток гормонов щитовидной железы.
  • Заболевания печени.
  • Сахарный диабет.
  • Сколько нужно пить воды в течении дня и как определить свою сточную норму

    После потери 1% жидкости у человека появляется жажда

    Если проблем со здоровьем нет, то частая жажда может возникать из-за регулярного употребления копчёной, солёной, острой и жирной пищи. При употреблении больше 5 л воды в сутки, следует обратиться к врачу терапевту.

    Как заставить себя пить воду?

    Первое время трудно перейти на новый питьевой режим. Чтобы организм быстрее адаптировался, привяжите стакан жидкости к какому-либо действию. Например, пейте немедленно после подъёма, перед выходом из дома и т.д.

    Простая вода быстро надоедает, поэтому можно опустить в стакан кусочек цитрусовых. Цитрусовые улучшают настроение, положительно влияет на имунную систему и состояние кожи. Поначалу трудно употреблять по целому стакану жидкости, поэтому начинайте с половины стакана.

    Не пытайтесь сразу же пить по 8 стаканов в день. Начинайте с малого, постепенно увеличивая количество жидкости в сутки.

    Простой способ не забывать о воде – поставить напоминание на телефон.

    Источник: womansay.net

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