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Maintaining water balance in the body. How to determine the body's water balance and what kind of water can harm? How much water to drink? Water balance

The human body is two-thirds water. It is water that is the main component of blood (92%), gastric juice (99%) and other biological fluids in the human body. It is also part of our muscles (75%), bones (20-30%) and even the brain (80%). That is why the water-electrolyte balance can affect the memory, thinking and physical data of a person. A decrease in the volume of water in the body by 2% causes problems with concentration and the performance of even the simplest logical tasks, a person feels very thirsty. When the body is dehydrated, the metabolism slows down. A lack of 8% of water leads to a semi-conscious state, with a deficit of 10%, the human body begins to collapse, and with a loss of 20% of the liquid, a person dies.

In the hot season, our body only loses half a liter of water per day with breathing. With perspiration, up to 3 liters of fluid come out. That is why it is very important to constantly replenish water reserves in the body and make sure that water balance has always been optimal.

Human water balance

Maintaining water balance involves balancing the intake of water in the body with its release. The daily human need for fluid is 40 grams per kilogram of body weight. That is, a person with an average weight needs to consume 2.5-3 liters of water per day. If you do not drink enough water, the body's water balance becomes negative, the metabolism slows down significantly, the blood becomes more viscous and no longer carries enough oxygen to the organs, the body temperature rises, and the pulse quickens. As a result, the load on the body increases, and its performance decreases.

If a person drinks too much water, the water balance becomes positive. This leads to blood thinning and congestion in the cardiovascular system. There is also a dilution of gastric juice and malfunctions in digestion. The load on the kidneys increases, while urine production and sweating increase. With sweat and urine, a large number of useful trace elements are washed out of the body. As a result, the water-salt balance is disturbed, and the body is weakened.

If you drink a lot of water during physical activity, this will lead to rapid muscle fatigue and possibly even cramps. You have probably seen that athletes during a long race do not drink, but only rinse their mouths with water. You can also use this technique during runs or intense workouts.

Violation of the water balance

When there is an imbalance of water in the body, the urine becomes darker in color. A person has dry and irritated skin. The skin, which is very sensitive to lack of fluid, develops pimples and clogged pores. In addition, with insufficient water intake, puffiness appears, as the body stops removing it. Possible indigestion, nausea, joint pain, and bladder infections. Very often there are headaches.

Violation of the water balance also affects mental activity - fatigue, absent-mindedness appear, anxiety increases, and depression is possible. In addition, there is a significant decrease in immunity, which leads to frequent colds.

To avoid negative consequences for the body, it is necessary to consume at least 1.5 liters of pure water daily (but not more than 3 liters per day). For overweight people, the rate must be increased at the rate of 1 glass per 10 kg of excess weight. Also, the rate of fluid intake should be increased during the hot period in summer and when visiting a bath or sauna in winter, with intense physical exertion and active sports.

If at some point you are not able to drink enough water, do not worry, apart from drinking, the body receives water from liquid foods and drinks, vegetables and fruits, water is contained even in meat, porridge and bread. Also, water is formed directly in the human body. Therefore, short-term thirst will not bring any negative consequences. The main thing is to always remember about the drinking regimen and during the day, whenever possible, drink a glass of clean water.

At the same time, do not forget that tap water must be boiled. And it is better not to get carried away with it, since its chemical composition usually always leaves much to be desired. It does not contain enough salts of potassium, sodium and other useful trace elements, but instead, various purifiers are added to the water. You can cook with such water, but for drinking it is better to buy water from natural sources.

Mineral watercan be very useful in violation of various physiological processes in the body. But it can also upset an existing balance. Therefore, you should not drink a lot of mineral water. If you want to use it as a therapeutic or prophylactic agent, it is better to agree on the amount of consumption with your doctor.

The effect of the water you drink will be better if you drink often, but little by little. It is also very helpful to drink a glass of water at room temperature on an empty stomach. This jump-starts the digestive system, helping you absorb food better throughout the day. If you feel hungry, drink a glass of water and the hunger will pass. And if it really is time to snack, water will help to avoid overeating. Try to drink 20 minutes before a meal and not earlier than an hour after a meal. Then the food will be digested normally, and will not be deposited in the form of fat.

Compliance with the drinking regime allows you to:

• reduce hunger and increase energy production
• activate the work of the body, as well as stimulate
• improve metabolism and regulate body temperature by maintaining salt levels in the body
• restore muscle function and prevent fatigue by the end of the working day
• activate the work of the liver, which is responsible for the absorption of fats, as well as normalize the work of the kidneys
• make the skin firmer and more elastic, as well as prevent its premature aging

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Water balance is a very interesting thing. In addition to regulating water metabolism and providing clean water to all body systems, this process has a significant impact on weight management.

About water metabolism in the human body

Have you heard the phrase “flooded”, what is really happening? Are you surprised that by the end of the day you have gained +2 kg? We went on a diet for a week and lost 3 kg, is this a great success, and should we expect the same rate of weight loss in the future? I am sure these questions are of great interest. Let's figure it out.

The effect of water balance on our body

In short, the water balance is the ratio of water that entered the human body to the water that he got rid of. This balance can be both positive and negative.

Our body needs water for the following functions:

• brain work
• nervous system
• blood flow
• digestion
• respiration and many other systems.

We ourselves consist of 60-80% (depending on age) of water. Maintaining the water balance is close to the normal position (to zero), i.e. It is necessary to focus on the comfortable well-being of the body. You don’t need to talk a lot, if you are thirsty - drink, you don’t want to drink - you shouldn’t pour liters of H2O into yourself.

Some facts about water in the body

In principle, this could have ended the story, because. there is very little other information on water exchange in Runet. But we will go further. The fact is that the water balance in the human body is the very elusive Joe that has a hidden, but critical effect on body weight.

Do you drink water? Human water balance. Benefits of water for the human body. How much water to drink? What water to drink? Drink little water. Harm to the body.

The need for water for the human body is explained at least by the fact that the person himself is 80% water [we all remember this from the school biology course]. Water is a source of vitality, its lack leads to circulatory disorders, the functioning of the organs of hearing and vision, and the digestive tract. Without water, a person would not be able to blink, swallow, speak, and would be able to live no longer than 10 days in ideal conditions (only lying down and at a comfortable temperature), but in reality no more than three.

How much water to drink? Water balance

The human body needs to consume 30-40 ml of water for every kilogram of weight, This will keep the water balance in the body. Over the course of life, the amount of water in us also changes: in a newborn, the body consists of 80% water. During life, this figure decreases, and is about 75% in children, about 65-70% in adults and drops to 55-60% in the elderly. Hence the problems with dry skin, wrinkles, the body simply dries out.

Scientists contradict themselves: at one time it was considered useful to drink 3 liters of water a day, then one and a half, while juices, tea, soup were not included in this, only pure water. Opinions change constantly and this is due to the fact that organisms are individual, circumstances change. For example, the daily requirement may increase due to the summer heat, the presence of colds, lactation.

You can follow the following water intake schedule:

• glass - on an empty stomach,
• one more - half an hour before each meal,
• the next - 2.5 hours after each meal,
• 1 hour before bedtime - the last glass of liquid for today.

Drink little water. Harm to the body.

Water is vital for the human body, because. participates in all biological processes, cleanses the body, improves well-being and rejuvenates the body at the cellular level. We do not think about whether we drink enough water, whether our body has enough fluid, or whether it experiences “water starvation”.

If the body does not receive liquid from the outside, it will begin to compensate for this with liquid from itself, take it from the cells and blood, this is the way to dehydration of the body. And here the problem will be not only in dry skin, but also in the work of such important organs as: the brain, heart, lungs, liver, kidneys. Fatigue, headache will appear, attentiveness will decrease, immunity will worsen, it will be more difficult for the body to resist the harmful effects of the environment.

Drink a glass of clean water once every two hours and many problems can be avoided, you will maintain good health and appearance.

Benefits of water for the body

It is difficult to overestimate the benefits of water for a person, in ancient times, doctors were engaged in hydrotherapy, modern medicine still recommends drinking more liquid during a cold. What are the benefits of drinking water in moderation?

1. Removes salt. Regular intake of water helps to remove salts, toxins and waste products that accumulate in cells and cause harm. Water can stabilize the work of the kidneys, which are precisely involved in the removal of any byaka from the body. For example, a glass of water in the morning on an empty stomach is better than anything else to cleanse the mucous membranes of accumulated toxins and safely start the digestive tract.
2. Helps in the fight against excess weight. The less water in the body, the easier it is to gain weight. The benefits of water for weight loss are manifested in the fact that it is the only product that does not contain calories. It turns out something like a trick for the stomach, we artificially create a feeling of fullness for it, and it no longer howls heart-rendingly, we do not overeat and keep the figure.
3. Normalizes the gastrointestinal tract. Water is necessary for the normal functioning of the digestive system, reduces the risk of developing infectious diseases.
4. Improves the condition of the joints. Being a natural lubricant for the joints, water prevents the appearance of fragility of the joints, reduces pain, and prevents damage. Drinking in moderation can help prevent arthritis, reduce back pain, and even strengthen your spine, which is 3/4 water.
5. Water is an excellent thermostat. When the human body is very hot, the water acts as a "cold compress". Therefore, after sports, the beach or at high temperatures, it is recommended to increase water intake. Regular intake of water on an empty stomach is a good prevention of heart disease. Cardiologists are confident that a person who consumes a sufficient amount of H2O per day reduces the risk of a heart attack to a minimum.
6. Water makes skin healthy. As mentioned above, the water you drink saturates the skin cells with fluid and the process of skin aging slows down, the skin looks young and healthy longer.

Can you drink filtered water?

The maximum benefit has a glass of water drunk on an empty stomach. During sleep, the body loses moisture and needs to be replenished as soon as possible in the morning. Therefore, drinking water on an empty stomach is one of the best habits. You can also add lemon / lime and a spoonful of honey to the water. Such a drink will strengthen the immune system, and give a charge of vivacity for the whole day!

But what matters is what we drink. Water should be drunk either bottled [from a reliable supplier] or filtered with a household filter [but be sure to change the filter element in time, otherwise the filtration will be harmful]. Boiled water will not give a healing effect, in fairy tales such water was called “dead”, of course it will not bring harm, but there will be no benefit either.

Drink water and be healthy.

Water balance is a state of equilibrium between the amount of water consumed and released per day.

Positive water balance(hyperhydration, hyperhydria) is observed with excessive introduction of water into the body, as well as in violation of the excretory function of the kidneys and skin, the exchange of water between the blood and tissues, the regulation of water-electrolyte metabolism.

With hyperhydration, the amount of water increases and the osmolytic pressure decreases in the extra- and intracellular spaces.

Water enters the cells as a result of a shift in the normal ratio between the concentrations of sodium and potassium ions on both sides of the cell membrane, which is a consequence of a decrease in the level of sodium in the blood plasma.

Hyperosmolar hyperhydration develops when drinking salty (sea) water.

As a result, the osmotic pressure in the extracellular environment increases, and the fluid moves from the cells to the extracellular space. Severe disorders due to cell dehydration develop.

Isoosmolar overhydration is rare. It is observed for some time after the introduction of excess amounts of isotonic solutions.

Causes of water retention associated with dysregulation of water and electrolyte metabolism: hypothyroidism; an increase in the production of vasopressin, insulin, which increase the hydrophilicity of tissue colloids; hyperaldosteronism.

An excess amount of fluid passes into the tissues, which is expressed in the development of latent or overt edema.

Negative water balance, or dehydration (dehydration of the body), is observed due to insufficient intake of water or its increased excretion, for example, with severe sweating and urination, frequent diarrhea, repeated vomiting, profuse exudation, extensive burns, toxic pulmonary edema, radiation sickness.

The loss of even 10% of water, not compensated by its introduction from the outside, causes serious pathological phenomena. With dehydration, the amount of interstitial fluid decreases most of all, body weight falls, thirst develops, blood thickens, its specific gravity increases, the dry residue of blood increases, and a relative increase in the number of erythrocytes and hemoglobin is observed. Dystrophic changes develop in the organs, oxidative processes decrease, kidney function is disturbed, a negative nitrogen balance develops, nitrogenous products accumulating in the tissues cause intoxication. Tissues lose turgor, mucous membranes become dry, eyes sink. The activity of the central nervous system is significantly disrupted, blood pressure decreases.

Loss of 20 - 25% of water is life threatening.

2. Mechanism of dehydration. The concept of iso-, hypo- and hyperosmolar dehydration.

3. Violations of functions during dehydration. Principles of treatment of various types of dehydration.

Dehydration (hypohydria, dehydration, exsicosis) develops when the loss of water exceeds its intake into the body. In this case, there is an absolute deficit of total body water, accompanied by the development of a negative water balance. This deficiency may be due to a decrease in

intracellular body water or with a decrease in the volume of extracellular body water, which in practice occurs most often, as well as due to the simultaneous decrease in the volume of intracellular and extracellular body water. Types of dehydration:

1. Dehydration caused by primary absolute lack of water(water depletion, "desiccation") - either limiting water intake, or due to excessive excretion of hypotonic or electrolyte-free fluid from the body with insufficient compensation for losses.

2. Dehydration caused by a primary lack of mineral salts- the body loses and insufficiently replenishes the reserves of mineral salts. All forms of this dehydration are characterized by a negative balance of extracellular electrolytes (primarily sodium and chloride ions) and cannot be eliminated by drinking pure water alone.

When dehydration develops, it is practically important to consider two points: the rate of fluid loss (if dehydration is caused by excessive water loss) and in what way fluid is lost. These factors largely determine the nature of the emerging dehydration and the principles of its therapy: with a rapid (within several hours) loss of fluid (for example, with acute high small intestinal obstruction), the volume of the extracellular water sector of the body and the content of electrolytes that make up its composition are primarily reduced ( primarily sodium ions). In these cases, the lost fluid should be replaced quickly. The basis of transfused media should be isotonic saline solutions - in this case, isotonic sodium chloride solution with the addition of a small amount of proteins (albumin).

Slowly (over several days) developing dehydration (for example, with a sharp decrease or complete cessation of water intake into the body) is accompanied by a decrease in diuresis and the loss of significant amounts of intracellular fluid and potassium ions. Compensation for such losses should be slow: within a few days, fluids are administered, the main electrolyte component of which is potassium chloride (under the control of the level of diuresis, which should be close to normal).

Thus, depending on the rate of fluid loss, the body releases acute and chronic dehydration. Depending on the predominant loss of water or electrolytes, hyperosmolar and hypoosmolar dehydration. With the loss of fluid with an equivalent amount of electrolytes develops isosmolar dehydration.

Hypertensive dehydration characterized by the formation of an absolute or relative water deficit in the body, in which the loss of water exceeds its intake or endogenous formation. The following factors are important in the development of hypertensive dehydration.

Inadequate intake of water in the body associated with:

1) with a complete lack of water when staying in the desert, rubble in mines, caves, basements, etc.;

2) with the impossibility of drinking water by a person in helpless conditions due to age (old people and infants), loss of consciousness, immobilization, in violation of swallowing or passage of water through the esophagus, in the absence of a feeling of thirst due to brain injuries OR mental illness;

3) with the use of dry, concentrated, salt-rich foods in the diet.

Excessive loss of hypotonic fluids, which can develop both by the renal route and with the participation of extrarenal mechanisms:

1) in chronic kidney disease (hypo- and isosthenuria);

2) with osmotic diuresis, for example, in diabetes mellitus, when the release of glucose during filtration, increasing the concentration of primary urine, makes it difficult to reabsorb water and leads to polyuria, or with uncontrolled intake of osmotic diuretics;

3) in violation of water reabsorption in the kidneys due to insufficient secretion of vasopressin (antidiuretic hormone) - this is observed in diabetes insipidus;

4) with increased sweating (sweat osmolarity is lower than plasma osmolarity) due to high ambient temperature, especially when working in hot shops, with fever;

5) with prolonged hyperventilation, which is observed with tracheobronchitis, pneumonia, tracheostomy, hysteria, crying. Dehydration develops especially quickly in this way in children, who lose more water during breathing than adults;

6) with intestinal lesions, accompanied by the release of watery stools.

Picture of events in hypertensive dehydration, it consists of primary disorders and developing compensatory reactions and mechanisms. The predominance of water loss over the release of electrolytes is reflected primarily in the extracellular sector, creating hyperosmolarity in it. The decrease in the volume of water sectors occurs disproportionately: the fluid content in the interstitial sector is significantly reduced, and an increase in osmotic concentration in it leads to the movement of water from cells, being the direct cause of intracellular dehydration. The volume of blood plasma is maintained by the redistribution of intracellular fluid and the colloid-osmotic pressure of proteins, which retains water in the vascular bed. Regular mechanisms contribute to an increase in osmotic concentration and restoration of sector volumes: the production of antidiuretic hormone increases, which limits water loss, and the central mechanisms form a pronounced feeling of thirst.

In development clinical picture In hypertensive dehydration, cell dehydration plays a leading role. As the dehydration of the brain cells deepens, an excruciating feeling of thirst, weakness, apathy, drowsiness appears, which can then turn into anxiety, agitation with dimming of consciousness and hallucinations, the rhythm of breathing is disturbed, convulsions, and coma may develop. Intracellular dehydration of other organs and systems is manifested in weight loss. The skin becomes dry, wrinkled, loses its elasticity (the fold does not smooth out for a long time), facial features become sharper. The tongue and mucous membranes are dry, reddened, swallowing is difficult. The body temperature rises due to a violation of the processes of physical thermoregulation. Compensatory in most cases, oliguria develops with a high density of urine, with the exception of situations, the occurrence of which is associated with a violation of the concentration ability of the kidneys (diabetes insipidus, etc.). Fluid deficiency with an average degree of dehydration reaches 4-5 liters.

The decrease in the water content in the intravascular bed in the initial stages of the development of dehydration is less pronounced than in other sectors, but as dehydration increases, the hematocrit value, the concentration of sodium and other components, which indicates blood clotting. At this stage, signs of circulatory disorders, a drop in blood pressure, and the development of shock may appear. The lack of water in the body in these cases reaches 7-8 liters.

Therapeutic activities in hypertopic dehydration, they should be aimed at eliminating water deficiency and restoring the normal osmotic concentration of the sectors, which is achieved by introducing sugar solutions (5% glucose) that do not contain electrolytes. In this case, it is necessary to take into account the severity of dehydration, the weight of the patient, the concentration of sodium and potassium cations in plasma.

Isotonic dehydration characterized by a deficiency of equivalent amounts of water and electrolytes. Losses of isotonic fluids can be observed:

1) with lesions of the gastrointestinal tract, leading to the loss of digestive juices: vomiting, diarrhea, fistulas of various parts of the digestive tract - stomach, intestines, biliary tract, pancreas;

2) with extensive lesions of the skin, mucous membranes and other tissues leading to extravasation and exudation: burns, extensive wounds, peritonitis;

3) with acute blood loss;

4) with violations of kidney function, leading to polyuria, under the action of diuretics.

With isotonic dehydration, first of all, the volume of extracellular fluid decreases - interstitial and, in particular, intravascular sectors. This predetermines the clinical picture, which consists of symptoms of circulatory disorders. In the pathogenesis of manifestations of isotonic dehydration, it is necessary to take into account the possibility of developing acid-base balance disorders, since the loss of digestive juices with acidic (gastric juice) or basic (pancreatic secretion, etc.) properties leads to shifts in this balance. It is equally possible to develop lactic acidosis due to circulatory hypoxia.

General symptoms with isotonic dehydration, it is nonspecific and manifests itself in increased fatigue and slowing down of mental reactions, in the future, clouding of consciousness is possible.

The leading symptom complex is circulatory disorders. A decrease in the volume of the intravascular sector leads to a decrease in venous blood flow to the heart, a decrease in cardiac output, and tachycardia appears. As dehydration progresses, blood pressure drops sharply, which can lead to hypovolemic shock.

The degree of fall in blood pressure is an important criterion for assessing the severity of dehydration. In advanced cases with systolic pressure below 90 mm Hg. column fluid deficit is 5-6 liters.

Tissue turgor is lowered, eyeballs are soft, cracks appear on the tongue, oliguria is noted (with the exception of cases of kidney damage and the use of diuretics). Plasma osmotic pressure remains normal, although the level of potassium in the blood is often elevated. An increase in hematocrit is possible.

Treatment of isotonic dehydration should be carried out comprehensively and consist of anti-shock measures using electrolyte and colloidal solutions. At the same time, it is necessary to take into account the acidity of fluids lost by the body and correct deviations in the acid-base balance. In cases of severe blood loss, transfusion of plasma or whole blood is indicated. Drug treatment should contribute to the normalization of the activity of the cardiovascular system.

Hypotonic dehydration characterized by a predominance of electrolyte deficiency, primarily sodium cation, and water deficiency in the extracellular sector. The appearance of this kind of deficiency may be due to:

1) with insufficient intake of sodium chloride in the body. This mechanism must be taken into account, since the restriction of salt intake may also be a resolving factor in the development of hypotonic dehydration in various pathological conditions leading to the loss of electrolytes;

2) with the loss of salts by the kidneys in case of violation of the central or hormonal regulation (consequences of encephalitis, trauma of the brain stem, damage to the adrenal glands, with manifestations of hypoaldosterism), with tubular nephrosis and other kidney damage, with uncontrolled use of diuretics-saluretics;

3) with the loss of iso- and hypoosmotic fluids and their subsequent replacement with water or electrolyte-free drinks (tea, carbonated fruit water, etc.). Such a picture can develop in the process of working in hot shops, accompanied by increased sweating, when thirst is quenched with clean water; with vomiting and diarrhea with replenishment of losses with sweet tea;

4) with starvation. The role of the factor that reduces the osmotic concentration is played by the endogenously formed water.

The primary emerging deficit of electrolytes and water reduces the volume of the extracellular sector, and the predominance of salt losses causes the development of hypotonicity. This secondarily causes a displacement of water into the intracellular sector and its “watering”, exacerbates dehydration of the intravascular and interstitial sectors. Thus, a state of mixed dyshydria is formed: extracellular dehydration with intracellular overhydration. A decrease in osmotic pressure stimulates antidiuretic and antinatriuretic mechanisms, which compensatory cause a decrease in diuresis and a decrease in the concentration of sodium chloride in the urine.

Clinical picture consists of symptoms of extracellular dehydration, hyperhydration of cells, especially cells of the central nervous system. A manifestation of a decrease in the volume and osmotic pressure of the extracellular fluid is wrinkling, loss of elasticity and a decrease in skin turgor, and softness of the eyeballs. Various symptoms from the circulatory system. There is tachycardia, insufficient filling of the veins, a decrease in temperature and cyanosis of the skin and mucous membranes. As the severity of dehydration increases, blood pressure drops, up to the development of shock.

Intracellular overhydration gives symptoms of central genesis: apathy, stupor and impaired consciousness, fainting, convulsions. Lack of thirst, or even the appearance of aversion to water, is characteristic.

The resulting oliguria leads to rapidly increasing hyperazotemia. The osmotic pressure of the plasma and the content of sodium in it is reduced.

Therapeutic measures should be limited to the elimination of electrolyte and water deficiency by introducing iso- or hypo-osmotic solutions containing glucose. Depending on the acid-base status of the body, either sodium chloride or sodium bicarbonate is used. The introduction of excess sodium can increase dehydration: in connection with this, hypertonic saline solutions are used in exceptional cases when the adverse effects of a decrease in the concentration of electrolyte in the blood plasma develop, when sodium reabsorption in the kidneys is impaired or its loss occurs in other ways.

Water balance is a set of processes of assimilation, distribution and excretion of fluid from the human body. Water makes up to 80% of the human body weight. Half of this water is in the cells, about 25% in the interstitial fluid. The body of a newborn is 80% water, and an adult is 55-60%. Thus, water is the main constituent of the human body. Water balance is provided by many mechanisms operating in the human body.

In this article, we will talk about the needs of the human body for fluid, the formula for calculating the daily water balance, as well as the signs of a violation of the water-salt balance and the possible consequences of fluid deficiency in the body. We will also talk about how to drink water during the day.

Daily human need for water

Under normal conditions, a person needs an average of 2.5 liters of water per day (the exact figure can be determined using the formula below). Approximately 1.5 liters he receives with drinks (water, juice, tea, coffee, etc.), 0.7 liters - with solid food, and 0.3 liters is formed in the human body in the process of food oxidation.

To accurately calculate the need for water, you can use a simple formula: the body needs 35-40 ml of water per 1 kg of body weight per day. Knowing your weight, you can make all the calculations in a few seconds.

For example, you weigh 75 kg. We substitute this value into the formula: multiply 75 kg by 35 ml (0.035 l) and get 2.62 liters. Thus, with a body weight of 75 kg, the body's daily need for water is 2.62 liters.

Every day, a certain amount of fluid is excreted from the body. About 1.5 liters of fluid are excreted in the form of urine per day, 0.9 liters through the lungs and skin, and 0.1 liters with feces. Total - 2.5 liters (under normal conditions). External conditions, such as air temperature and physical activity, have a significant impact on the overall water balance. It is logical that in the hot season or during physical activity, the body loses more fluid - these losses must be replenished, i.e. drink extra fluids.

During the heat, our body becomes very hot. In summer, the sun is + 50 ° C, which significantly exceeds the normal temperature of the human body. Overheating for a person can be very dangerous - remember your condition at a high temperature during an illness. Therefore, in order to maintain normal body temperature in the heat, the human body evaporates liquid from the surface of the skin - this is how the body cools. It is obvious that his need for water during the heat increases.

For example, at an ambient temperature of +25°C (comfortable conditions), the amount of sweat produced is 500 ml per day. But with an increase in air temperature for every 1 ° C, sweating increases by an average of 100 ml. It turns out that at +35°C the body loses 1500 ml of fluid only with sweat and is in dire need of replenishment.

Violation of the water balance

When the amount of fluid spent by the body per day exceeds the amount received, they speak of a negative water balance or dehydration of the body. This is a very dangerous condition in which the nutrition of tissues and internal organs is disrupted, brain activity is disrupted, various ailments occur, and immunity decreases.

Signs of dehydration:

• Dryness and irritation of the skin - to save water, the pores on the skin close, the skin becomes cracked.
• Acne on the skin - lack of water leads to a decrease in the amount of urine through which toxins are eliminated, so the body begins to eliminate toxins through the skin, which leads to a rash.
• Urine becomes dark in color, while normally it is light and almost transparent.
• The appearance of edema - with a lack of water, the body begins to make reserves in different parts of the body.
• Strong thirst is a natural reaction, which is the requirement of the body to drink water or another drink.
• Dry mouth - less saliva is secreted, plaque appears on the tongue, bad breath occurs.
• With increased sweating, salts containing useful trace elements are excreted from the body with water, the lack of which leads to fatigue, absent-mindedness, dizziness, and headache.
• Violation of brain activity - insomnia, depression, impaired performance, concentration of attention may occur.
• Pain in the joints, muscle spasms - nutrition of tissues and joints is difficult.
• Digestive disorders - indigestion, nausea, constipation.

Water metabolism depends on the amount of minerals in the body (minerals dissolved in water are called electrolytes).

The most important are sodium, potassium, calcium, magnesium, chlorides, bicarbonates and phosphates, as they are necessary to maintain the internal environment of the body.

Violations can appear with a deficiency or excess of water and salts. Lack of water and electrolytes can occur with vomiting, diarrhea, bleeding, etc. Newborns are especially sensitive to water deficiency. Due to the rapid metabolism in their tissues, the amount of electrolytes and metabolic products instantly increases - this condition can be life-threatening.

With diseases of the kidneys or liver, fluid may begin to accumulate in the body. This is also possible if a person consumes too much liquid. Due to severe violations of the water-salt balance, a person may experience shock or collapse, the functions of various organs may be impaired, as well as heart rhythm disorders, pulmonary or cerebral edema. This condition is life-threatening: with cerebral edema, the centers that regulate breathing and heart rhythm are compressed.

How to drink water throughout the day

We have already found out the body's daily need for water, but the correct distribution of fluid intake during the day is of great importance. This will avoid swelling and temporary water deficiency, and will bring maximum benefits to your body.

First of all, it should be noted that it is wrong to drink water only when you are very thirsty. The feeling of thirst suggests that dehydration has already set in (while it may be insignificant, but this already affects the metabolism). Also, you should not drink a lot of water during or immediately after a meal, as this reduces the concentration of stomach acid and impairs the digestion of food.

• 1 glass of water half an hour before breakfast - in the morning you need to start the stomach.
• 1.5-2 cups 2 hours after breakfast - a classic snack with tea at work.
• 1 glass of water half an hour before dinner.
• 1.5-2 cups 2 hours after dinner.
• 1 glass of water half an hour before dinner.
• 1 glass after dinner.
• 1 glass before bed.

Add to this schedule 1 glass for breakfast, lunch and dinner and get the desired daily rate. As can be seen from the graph, the key factor is the uniformity of water intake (edema and dehydration do not threaten), as well as a minimum of liquid when eating (so as not to interfere with the stomach to digest it).

To restore the water balance in the body, the following factors should also be considered:

• During hard work and heavy sweating, a lot of salts are removed from the body with water, so it is better to drink salted, carbonated, mineral or sweetened water to quench your thirst.
• In the hot season, you should increase your water intake, because the body loses it much faster.
• Increase water consumption if you are in a room with dry air, for example, radiators dry the air in winter, and air conditioning in summer.
• Medications, alcohol, smoking, and caffeine all contribute to fluid excretion. Don't forget to make up for her loss.
• If you calculated by the formula that with your weight per day you need to drink 2.5 liters of liquid, this does not mean that only in the form of water or tea, part of the liquid can enter the body when eating vegetables, fruits and other foods. Apples, tomatoes and watermelons are best suited for this.
• The body can absorb some of the fluid through the skin. Therefore, a warm shower, bathing, swimming in ponds should also be taken into account.

Proper drinking regimen improves metabolism, stimulates uniform energy production, prevents fatigue from monotonous work, promotes the normal elimination of toxins, which unloads the liver and kidneys. When the water balance is normal, the skin does not dry out, it becomes more elastic and elastic. Many ailments can be avoided solely due to the normal drinking regimen.

Thus, to normalize the body's water balance, 35-40 ml of water per 1 kg of body weight should be consumed per day. Do not forget to also take into account physical activity, air temperature, smoking and medication. Drink water according to the indicated drinking regimen and then you will not be dehydrated.