Is it possible to drink 2 liters of water. Why drink two liters of water a day and what are the benefits

Antoine de Saint-Exupery said this about her: “Water, you have no taste, no color, no smell, you cannot be described, you are enjoyed without knowing what you are.” Water is our source of energy, no matter how incredible it may sound. If our body does not have enough water, then we do not have enough strength, lethargy appears and efficiency decreases very much. The level of water consumption for each person is determined by the combined effect of many factors, but on average this figure is at the level of 1.5-2 liters per day. Let's look at the good reasons why you should drink 2 liters of water a day.

Why does a person need water

Everyone knows that water is the main component of the human body. She works tirelessly, delivering nutrients to our tissues and organs, and she is also responsible for the timely removal of decay products. These are two important features.

Here are some more arguments in favor of why you need to drink 2 liters of water a day:

• Water - best helper wanting to lose weight. Often we have a desire to eat, but it can be deceptive, since the brain equally conveys the signal of hunger and thirst. If you're really hungry, try just drinking a glass first. clean water.
• Skin, nails and hair are in great need of water. Without sufficient fluid intake, no creams and vitamins will be effective. Want to have elastic skin - drink water.
• A sufficient amount of water in the body ensures normal blood pressure.
• In order for salts not to be deposited in the joints, there must be enough water in the body.
• With headaches, our body also signals a lack of fluid. When your head hurts, do not rush to take the pill, drink water first.
• Water deficiency leads to the accumulation of toxins in the urine, which provoke inflammatory diseases urinary system.
• Blood density and possible blood clots as a consequence are also directly related to the amount of water in our body.
• AT summer heat Man needs water as much as air. If the body receives the proper amount of water, this significantly reduces the likelihood of sun or heat stroke.

In the light of the above arguments, it seems quite obvious why you need to drink 2 liters of water per day. But it is important not only to drink water, but to do it right. There is certain norms which must be adhered to.

Water consumption rules

Let's figure out how to drink 2 liters of water a day to get the maximum benefit:

• The first rule is that water should be non-carbonated and without additives. Water with lemon is very good, but out of the required 2 liters of such a drink, only 2-3 glasses are allowed. Everything else is pure water! Not tea, not juice, not fresh juice, but water.
• The second rule is that in the morning you should drink 2 glasses of water. It is during the night that our body becomes very dehydrated. The bulk of the water should be consumed in the morning.
• Third rule. After drinking a glass of water, do not immediately start eating, wait 20-30 minutes. Nutritionists have not yet come to a consensus on whether or not to drink after a meal. Definitely people with low acidity this should not be done, as water dilutes gastric juice.
• Fourth. Drink during your workout. If you think that by limiting yourself to fluids during training, you will lose weight faster, then you are mistaken - the effect will be the opposite. Drink 150 ml every 20 minutes (this is one plastic cup in the cooler). If you do not do this, the blood thickens and creates huge pressure on the heart.
• Those who want to lose weight should definitely drink water 30 minutes before meals: this way you will significantly reduce the portion you eat.
• And the fifth, most important rule is regularity! Don't expect results if you drink occasionally. By the way, it takes only 21 days to develop any habit. You should control yourself for only three weeks, and then drinking water during the day will be as easy and habitual as brushing your teeth.

What to wish for

Numerous studies confirm that water has unique properties change its molecular structure, is able to remember information and give it to the outside world. You may have seen an experiment where two identical flowers were watered: one was told that it was beautiful and growing fast, the other - how disgusting it was. The results were amazing - the first flower grew big and strong, and the second died. When you drink water, do not be too lazy to wish yourself health, well-being and everything you want, it certainly will not hurt.

Two liters of water a day turned out to be a myth

Drinking two liters of water a day is completely optional. A year ago, Stanley Goldfarb, a professor at the University of Pennsylvania, seriously questioned where this belief came from. It turned out that from the air. scientific evidence There is no benefit from two liters of fluid per day. However, no harm was found either. Doctors agreed that you should drink as much as you want. If two liters a day makes you feel better, no problem, but don't force yourself.

Goldfarb collected all the arguments in favor of drinking a large amount of liquid and analyzed the results of studies since the 1970s. His review was published in 2007 in scientific journal American Society nephrology, and I bring summary this material.

1. Water Helps Eliminate Toxins

It is generally accepted that a large number of liquid improves kidney function and accelerates the elimination of toxins. The studies found showed that increased fluid intake, on the contrary, slowed down the filtration and excretion of substances or did not affect them at all. In one study, renal excretion was accelerated, but no clinical evidence of benefit was found. Only one fact has been proven: a large amount of water dilutes the concentration of toxins in the blood.

2. Water improves performance internal organs

Water is found in many organs, so it seems that the more water, the better. If you drink in small sips, then water with more likely will remain in the body than when it is drunk in one gulp. Even with this fact in mind, Goldfarb did not find a single study confirming the benefits of large amounts of water for internal organs.

3. Water allows you to eat less and help you lose weight

There is a theory: the more you drink, the faster the feeling of fullness comes and the less food is consumed. The medical evidence on this issue is controversial, with some studies supporting the claim and others refuting it. Goldfarb believes that the topic requires more careful study.

4. Water improves skin tone

According to Goldfarb, this does not make any sense. Drinking water will be evenly distributed throughout the body, and only a small part of it will linger in the skin. One small study showed that high water intake can increase skin blood flow, but nowhere was it said about tone.

5. Water Helps Fight Headaches

People with headaches often blame dehydration. Only one publication was devoted to this issue, but the participants were so small that the results were considered unreliable.

Human body consists of an average of 70% water. We won't be able to live without fluid for three days. The loss of even a small part of it by the body is fraught with health problems, namely dehydration, which is accompanied by metabolic disorders.

In this state, the blood becomes more viscous, while the supply of oxygen to tissues slows down and nutrients. This entails a failure in the work of internal organs. We experience weakness, fatigue and intense thirst. It also increases the risk of blood clots and the development urolithiasis.

To lose 20-25% of water means to lose life. Therefore, drinking water is vital for us.

Naturally, if you are an athlete or lead active image life, the rate of fluid intake increases. For example, one hour of strength training requires drinking up to one liter of water.

With a lack of fluid in the body, which occurs during active physical training, the load on cardiovascular system. Significant water losses adversely affect heat regulation.

Muscles during exercise produce heat and the body is released from it through sweating. But if there is not enough fluid to release sweat, hyperthermia occurs, which can result in fainting.

Dehydration also negatively affects metabolism. Thus, it is imperative to drink a lot during physical activity, otherwise you can apply great harm to your health.

How much water per day should you consume

Many people ask the question: how much water do you need to drink a day to be healthy?

Basically, people drink water only when they feel thirsty. The human body is a well-coordinated mechanism that works as a whole. And when the body needs fluid, it starts the regulatory process, as a result of which a person feels thirsty.

The volume of liquid required for consumption should be an average of 30-45 milliliters for every kilogram of your weight. For example, if your weight is 60 kg, then you need to drink at least 1800 milliliters of water per day.

In the heat, or, as already mentioned, when physical activities, the rate of water consumed increases by 0.5-1.5 liters. In a person at high temperature body - by 0.5-0.7 liters.

Under normal circumstances healthy body additional fluid is not required, but you should drink at least a liter of water per day. This amount is easily achieved if you drink a glass of water with each main meal (breakfast, lunch, dinner), as well as during two snacks.

Benefits of water

• Helps get rid of excess weight. People who drink a glass of water before meals lose more weight than those who don't. Firstly, water dulls the feeling of hunger, and secondly, it fills the stomach and you no longer want to eat more than usual. Thirdly, water makes it possible to recognize the deceptive feeling of hunger - it seems that you need to eat, but in reality you just want to drink. Fourth, drinking required amount water, you can speed up the metabolism;
• promotes digestion. Water helps dissolve fatty acids, participates in metabolic cellular processes;
• reduces the burden on the liver and kidneys. Displays toxic substances and slags, reduces the risk of urolithiasis;
• energizes. Supporting water-salt balance normal, prevents overwork and fatigue of the body;
• promotes brain activity. Provides a vital supply necessary elements into brain cells.

  One study found that students who went to an exam with a bottle of clean water scored much higher than those who were thirsty for the entire exam;

• warns some oncological diseases. as show medical research By drinking plenty of water, we reduce the likelihood of serious diseases such as cancer. Bladder, intestines, mammary gland. Frequent urination prevents the accumulation of blastomogenic substances that can cause the development of tumors;
• lifts the mood. A constant lack of water can cause depression, Bad mood, depression, up to depressive disorders. Water prevents dehydration of the body and ensures normal human life;
• warns headache. Fluid deficiency in the body can lead to severe attacks headache. Studies in the field of medicine that have been devoted to this problem show that two glasses of water drunk within half an hour can reduce the symptoms of migraine attacks;
• helps to focus. If your work involves mental load and requires maximum concentration from you, take a bottle of clean water with you to work. This will give you the opportunity for a long time stay alert, energetic, increase attention and performance;

• protects joints and cartilage from destruction; Water acts as a natural lubricant for the joints and spine. Thus, preventing the development of such serious illnesses like arthrosis, arthritis and osteochondrosis. In addition, water provides cartilage with all the necessary nutrients and contributes to its elasticity. Our bones are half water and also need fluid to rebuild. bone tissue;
• strengthens immune system. Water can stimulate the immune system, fight against infectious diseases. With its help, red blood cells deliver oxygen to the tissues of the lungs. Water plays an important role in thermoregulation. Taking part in the process of sweating, water protects the body from overheating. In addition, during hypothermia it provides us with warmth;
• protects against blockage of blood vessels. By participating in the regulation of blood viscosity, water prevents the formation of blood clots and protects against the development of heart attacks and strokes.

blog.ligasports.ru

2 liters of water per day. The benefits of water for weight loss.

• Women's Portal
• weight loss
• Food

The benefits of water for weight loss

What are the benefits of water for weight loss? Drinking water is extremely important for boosting your metabolism. She is his foundation. When your body lacks water, the liver makes a very big effort to replenish its reserves, although it could burn fat.

Saturate your skin drinking water making it a rule to drink eight glasses or 2 liters of water a day.

If you replace some of the drinks with great content calories (milkshakes, juice, tea with sugar, alcohol, soda) drinking water, then the benefits of water for weight loss will be that you get rid of the consumption of unnecessary calories, as well as promote metabolism - it is scientifically proven that the cell always needs water to maintain metabolism (metabolism) at a certain level!

a lack of drinking water:

Temporary dehydration is not a problem (eg during long journeys). But when the body is always dehydrated, it will definitely affect the appearance of the skin, it will be dry and look older.

2 liters of water per day:

If you drink a large amount of drinking water (for example, 1.5-2 liters of water per day) - the condition of our skin will improve, it will become more elastic, since its fibers - collagen and protein - work best in a humid environment.

When taking 2 liters of water per day, the metabolism will rise by 30%. This allows you to burn 17,400 additional calories, which is equivalent to losing 2.5-3 kg per year. That's just 2 liters of water a day will bring no small benefit for weight loss!

dream-body.ru

How much water to drink per day for weight loss or 10 facts about the benefits of water

Water is a source of energy and strength. How much water should you drink a day to lose weight? What are the benefits of water to the body? And what to look for Special attention when using it. All this, read below.

How much water should you drink per day?

Before answering the question of how much water you need to drink per day, you should talk about it. useful properties and effect on the body.

10 facts about the benefits of water

1. Water is a nutrient medium for cells, everything flows through it chemical processes in our body. Blood contains 90% water, brain - 85%, muscles - 75%, bones - 28%.

2. Water plays essential role in the process of losing weight. If it is not enough in the body, then the kidneys cannot function normally. And then the liver comes to their aid, which means that its ability to participate in the metabolism of fats is sharply reduced.

3. With insufficient water intake, the skin, intestines and joints suffer. It is from them that our body takes fluid for normal operation such important organs like the liver, brain, heart and lungs.

4. Sometimes we mistake the brain signal for dehydration for hunger. If you feel like snacking, drink a glass of water - you are almost guaranteed to satisfy your hunger.

5. Another benefit of water: it is rich mineral salts. Its composition will differ depending on the region and the breeds through which it passes. Some have more magnesium, others have more sodium and potassium.

6. Due to insufficient water intake, many diseases develop, because the body cannot resist dehydration on its own. It will begin to take water from the cellular and extracellular fluid, and then from bloodstream.

8. A dehydrated body cannot cleanse the organs of harmful substances and they enter the bloodstream. This instantly affects the condition of the skin, which becomes dry and flabby, begins to peel off, acne appears on it. By the way, if you care about your health and beauty, then do not forget to monitor oral hygiene. Quality services for the prevention and treatment of dental diseases are offered here: http://stomatologis.ru/

9. Water is peculiar vehicle for the delivery of vitamins and enzymes to all cells of the human body.

10. She also contributes normal functioning intestines. Regular lack of fluid can provoke constipation and digestive disorders.

Water rate per day

The benefits of water cannot be overestimated. On average, each person should consume 2-2.5 liters daily. To accurately calculate how much water you need to drink per day, use the following formula:

• For men: 35 x body weight
• For women: 31 x body weight

For example, if you are a girl and your weight is 60 kg, then your water intake per day is (60 x 31) = 1860 ml. On the day of training, the figure should be increased by at least 500 ml. The benefits of water during sports are obvious: it helps to restore the body after physical exertion, and also promotes the supply of amino acids to muscle cells and the absorption of proteins.

How to make yourself drink water?

When a person feels thirsty, this is already a serious bell from the body, signaling his dehydration. Don't let him get to that point. But how do you force yourself to drink water throughout the day? We recommend that you use some simple advice:

1. Start your day with one glass of water. If you like to lie in bed in the morning, put a bottle of water next to your bedside table and drink it immediately after waking up.

2. Always bring a 1.5 liter bottle of water to work or school. Keep it always with you, and you will not notice how you empty the container sip by sip.

3. If you forget to drink regularly, download mobile application to your phone, which will promptly remind you how much water you need to drink per day. For example, Water Balance or Water Your Body.

4. In the evening, a glass of water saves you from extra portions for dinner. If you want to save yourself from eating at night, quench your thirst in a timely manner. But it is not recommended to drink water right before going to bed: it can overload the kidneys and cause swelling.

5. To improve the taste of water, add a few drops to it lemon juice.

6. In a week you will not force yourself to drink water - your body will get used to it and will remind you of the need for it.

However, everything must be done wisely. Do not exceed the prescribed rate of water, because its excessive use can also be harmful, namely, put a strain on the kidneys and heart.

Rules for drinking water:

• Do not drink water with meals: it makes it difficult to digest food. Also, you should not drink it less than 20 minutes before a meal and within 45 minutes after.
• On the day of training, increase the rate of water consumption by 0.5-1 liter and do not forget to drink it before, during and after training.
• Consume water in pure form. Tea, coffee, lemonade, juice do not count!
• Coffee takes moisture out of the body. For 1 cup of coffee, there should be 2 cups of water for recovery water balance.
• The ideal temperature of drinking water is 20°C. This will help increase the calorie expenditure that is spent on warming the body. However, don't overdo it cold water can cause sore throat.
• It is undesirable to use tap water: it contains bleach and other harmful impurities.

How much water do you drink? Surely, many of you follow the recommendation to consume at least 2 liters per day, and if not, then plan to start on Monday. But where did this number come from? Don't you think that 2 liters is a lot?

In the treatise Tibetan medicine nothing is said about the required daily amount of water. In Ayurveda too. This already says something: doctors traditional medicine as if leaving it up to us to decide how much water we need.

So how much?

Drinking through force is harmful

What is your evidence?

Frequent feeling of thirst - a disease?

In the canon of Tibetan medicine "Jud shi" thirst appears wherever we are talking about signs of excitation of bile. Why is this happening? Bile, hot in nature, evaporates all the liquid, dries up the body (it often happens increased sweating). Everything is like in life - imagine that you forgot about the boiling soup on the stove: all the solid elements will remain in the pan, but the liquid will evaporate. The laws of physics underlie all processes in the body.

In general, if you notice any deviations in your drinking mode, it would be wise to see a doctor.

Can you drink while eating?

The only note from Tibetan doctors:

• if you want to lose weight, drink water before meals;
• if you want to stay in your weight, drink with meals;
• and if you want to get better, drink after.

OK. And what water to drink?

Surely, you have heard about the unshakable rule promoted by many nutritionists, fitness trainers - you need to drink 2 liters of water and that's it. This is necessary for the normal functioning of all organs and systems, because even a kindergartener knows that we are 70% water. Before you rush headlong for an extra bottle of mineral water, check out our vision of the situation, which can slow down your agility in order.

Do I need to drink 2 liters of water?

In order to fully answer the question, we must first find out what this norm came from in general. Why do you need to drink 2 liters, and not 3 or 4? You will be pretty surprised to learn that a similar quantitative value was established back in 1945 National Council United States, which was engaged in food affairs. Needless to say, since then a lot of water has flowed under the bridge and in literally, and figuratively. Science does not stand still, every day it reviews what was not even discussed before.

In 2010, an interesting announcement was made. It said that the human body is an extremely efficient and precise mechanism that is able to regulate the amount of fluid in the body on its own. This means that he himself takes care of replenishing the liquid, receiving it from all sources, no matter what product it was. Therefore, now it is not entirely clear whether it is useful to drink 2 liters of water per day, recording each milliliter absorbed for accuracy, or should one still listen to the needs of one's body? More detailed information regarding the ongoing controversy, see the video from YouTube:

Not everything is as simple as it seems. Advisers who try to pour pure water into you, but more, can really do harm. It is proved that there is a concept of "water intoxication". They clearly demonstrated what it is, the participants of the marathon races, who were dying from water overabundance. It turns out that drinking in excess of the norm can disrupt internal regulation and, at a minimum, provoke a malfunction in the body. Mass hysteria under the slogan about 2 liters of water is somewhat similar to, in fact.

So, can you drink 2 liters of water?- you ask. It is possible, and even necessary, if you want it. Quench clean water and not soup - absolutely normal phenomenon. If you do not feel such a need, do not fill yourself with more than you want. The human body is much smarter than most advisers, listen to yourself and drink for pleasure.

Now you know how not to die of thirst and not overdo it with the water element. Want to know more? Rate and ask questions in the comments! And if "water" disputes do not scare you, then read, because beautiful figure always relevant!