The body is able to tightly regulate the water balance throughout the day by eliminating excess water through the skin, through sweating, lungs, kidneys and digestive system. However, the body is only able to eliminate a certain amount of water at a time.
Although rare, drinking too much water can disrupt the body's sodium levels and fluid balance, causing severe side effects such as headaches, confusion, fatigue, seizures and, in severe cases, coma. of drinking large amounts of water at the same time, it is important to spread your intake throughout the day to stay hydrated.
Try setting a timer to remind yourself to drink at regular intervals - there are also apps on your smartphone - and keep a glass of water on hand throughout the day to help you get enough fluids.
How much to drink and how to divide the glasses
The amount of water to be consumed per day is between 1200 ml (6 glasses of water) and 2000 ml (10 glasses of water). The average consumption of 1500 - 1600 ml can be divided by drinking:
- a glass of water for breakfast,
- two glasses of water for lunch,
- two glasses of water for dinner,
- half a liter of water between meals.
Drinking water regularly: the benefits
- It favors the elimination of waste substances from the body, through the excretion of urine and sweat.
- Promotes muscle development in subjects who practice physical activity.
- Antagonizes the catabolic effects of cortisol: the adrenal glands increase the production of cortisol. Cortisol is a hormone that has a catabolic effect on muscle tissue, ie it tends to "break down" it to produce energy. The water counteracts this catabolic activity.
- It gives shape and rigidity to the fabrics.
- It allows to keep the surfaces of: nose, eyes, ears adequately moist.
- Provides adequate lubrication of the joints through the production of synovial fluid.
It can sometimes be difficult to drink the right amount of water every day, but there are some tricks that can help.
Many people prefer to drink cold water, here are the risks and benefits of this choice.
, brain function and energy levels.In fact, several studies show that even mild dehydration can negatively affect memory, concentration, anxiety levels and fatigue.
. This not only increases the feeling of satiety, but also reduces the food intake during that meal.
For example, several studies have found that drinking 500ml of water 30 minutes before breakfast reduces the number of calories consumed by 13%; drinking 300-500ml of water before lunch reduces hunger and calorie intake from the meal.
through sweat. Drinking plenty of water before and after exercise is important to keep the body hydrated and help replenish lost fluids. Excessive fluid loss during exercise can also damage physical performance and cause electrolyte imbalances. Drinking water is recommended. or an electrolyte drink after exercise to help replenish lost fluids and optimize performance and recovery.
Drinking water is even more essential when exercising in the summer.
.
Drinking excess water can cause:
- slowing of digestion. Excessive drinking during meals causes an excessive dilution of the gastric juice so that the meal tends to "stay on the stomach";
- an increase in blood pressure due to an increase in blood volume.
