Today, the Lviv Regional Center for Disease Control and Prevention of the Ministry of Health of Ukraine will talk about the amount of fluid that the human body needs. How much do you need to drink? The best marker of the body's need for liquid is the feeling of thirst.
In the scientific literature, the daily fluid requirement figure is 4% of body weight. A person can use as a source of fluid not only drinking water, but also liquid dishes, juicy fruits and berries, which also contain water, and take into account the amount of fluid drunk per day from them inconveniently.
The simplest indicators that the body is sufficiently supplied with liquid, which you can focus on:
• lack of feeling of thirst;
• the color of urine is light yellow.
The need for liquid in the middle of the day depends on:
1. Level of physical activity.
2. From the presence of concomitant diseases.
3. From the amount and type of food.
4. From the ambient temperature.
5. From the frequency of breathing, from the intensity of sweating.
6. From age.
Elderly people and young children are not very thirsty, so fluid control in these age groups should be careful.
In order to be able to always provide yourself with fluids, always be provided with water. Keep a glass of water near you at your desk, on a walk, etc
to school or playing sports, take water with you in an individual bottle.
If you feel thirsty or think you are thirsty, take a sip. If you feel satisfied after the first sip and thirst increases, then drink until you are satisfied with the water. If after the first sip
does not want to continue drinking - stop. It is unnecessary to drink water because of force. The most important thing is to learn to listen to your body and its signals.
The best drink for a person is pure water without taste and mineralization.
It most physiologically satisfies all the body's needs.
Mineralized water may contain an excess of certain minerals, such as sodium. Excess sodium can increase the risk of edema and high blood pressure.
Coffee and tea can also be used as a source of fluid, but remember that the daily allowance of caffeine is 400 mg, which corresponds to three cups of coffee and two cups of tea.
There is also a recommendation for the amount of liquid - 30 ml per 1 kg of weight.
The main part of the liquid should be drunk before 6 p.m.
Which drinks are better to limit or exclude completely from the diet?
All industrial or home-made sweet drinks, such as compotes, fresh drinks, lemonades, juices, are allowed in the diet, but it is not recommended to include them daily in the diet or to give them preference over water. Sweet drinks contain artificially added or natural types of sugar, so such drinks are high in calories, contribute to the development of premature aging of the skin, excess weight, and the development of diabetes.
There is also an approximate calculation of liquid needs:
9-13 years old - 1.5 liters per day (7-8 glasses), from 14 years old and adults (8-11 glasses).
Which water to choose? Safe!
It should not contain harmful chemical compounds and microorganisms, not have a sharp smell and taste.
It is impossible to visually assess whether the water meets all these requirements.
Therefore, there is a simple rule: do not drink water from unverified sources, streams or wells.
Water suitable for drinking can be:
water supply,
from pumping stations,
filling points,
packaged in bottles.
You can also drink natural juice, but it is worth understanding that juice is a concentrated product that contains a large amount of sugar. Therefore, the volume of juice drunk per day should not exceed 150 g!
In addition, fruit juices contain acids that irritate the stomach lining and destroy tooth enamel!
#МыПрацевемШобВыБулыЗдорови Lviv Laboratory Center Lviv Regional Center for Disease Control and Prevention of the Ministry of Health of Ukraine
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