How much water should you drink in a day for healthy lifestyle.
We all know that water is another name for life Because it is possible to survive on earth without many things, but impossible without water. Water is one of the six components of a normal diet (carbohydrates, proteins, fats, vitamins, minerals). So we must have a clear idea of how to drink this water.
Many of us have misconceptions about drinking water . We think maybe if we drink much water, we will be more healthier, we will be better But this is a completely wrong idea. Instead, let’s try to put an end to some doubts and misconceptions about drinking water.
Exactly how much water to drink each day:
It is good to know one thing directly, we should drink (8 – 10) glass of water every day. The amount will be (2 – 2.50 liters) There are four things to keep in mind when drinking water in general . That is, a person’s drinking depends on four things
ii) Its weight is .
iii) All day activities .
iv) Disease situation .
Experts say there is a simple formula for how much water to drink each day. For this, first you have to know your weight correctly. The number of kilograms of body weight should be divided by 30. That’s the number of liters of water your body needs daily. For example, if your weight is 60 kg, then divide 60 by 30. The result will be 2, (60/30 = 2). So, you need to drink 2 liters of water daily. Extra water is required for daily workouts or walks. There is no harm in eating more vegetables and fruits every day even if the water is a little less.
Find out from the chart below how much water to drink according to your weight :
For example, a healthy adult weighs 70 kg, works in the sun every day, sweats a lot. In that case, that person needs at least (2.50 to 3 liters) of water daily. And if there is any physical disorder, such as kidney problems, the person must be given water on medical advice. In that case the amount of water will vary.
How do you know if your body is dehydrated , or if you are drinking too much :
There is an easy way to understand if your body is drinking less than it needs or more than it needs. Usually remember that the color of human urine is light yellow . If the amount of water in the body is low, the color of your urine will become dark yellow. However, keep in mind that many times due to taking any medicine, the color of urine is dark yellow . And if there is an excess of drinking water, then frequent urination and the color of urine will be like normal water.
The right time to drink water :
Most of us don’t know when to drink water There is a great theory in Ayurveda. It has been said that it is inevitable to drink two glasses of water before waking up and brushing. This is because the enzymes that accumulate in our mouths throughout the night, when they enter our stomach through drinking water, play a very effective role in digestion. In Ayurveda, these ‘enzymes’ are said to be more valuable than gold.
In addition, at least half an hour before and after eating In addition, by drinking water for a while throughout the day, the body’s water needs to be met.
Do not drink water at these three times :
At certain times you should refrain from drinking water at all
i) Meal time:
After putting the cooking in the pan, if one pours water in the cooking after a while, then the cooking will not be cooked properly. Similarly, if you drink a small amount of water between meals, it will interfere with the digestion of food in the stomach. As a result, gas, heartburn, and various stomach problems can occur
ii) After coming out of the toilet:
You should not drink water after coming out of the toilet in the morning. Because, at that time many muscles of the body are completely relaxed. As a result, if you drink water, that water does not take much use in the body As a result, after a while, the water will pass out through the urine.
iii) Before going to bed at night:
Before going to bed at night, it is better not to drink water. As a result, sleep disturbances can occur. So it is better to drink water one hour before going to bed.
How to drink water is good for your body:
Let’s take a look at how you drink water:
i) Whenever you drink water, you must sit and drink water. Because, drinking water while standing is likely to cause many problems. Studies have shown that kidney problems can range from nerve problems to arthritis. As we stand, the absorbent reticulum is compressed, causing harmful elements in the water to enter and cause damage. And when you drink water while standing, the water hits the stomach at high speed and hits the stomach membrane, which can cause many problems later.
ii) If you have a habit of drinking bottled water while walking, stop today. Instead of sitting in a certain place, take two minutes and drink water in peace.
iii) One of the most deadly and harmful habits in drinking water is drinking water after a long time and drinking excessive amount of water. There is a certain measure of water retention in our body So when we drink more water, our body gets more water in the blood As a result, the concentration of electrolytes in the blood, especially sodium, decreases. Water enters the cell and the cell swells. Drinking too much water at the same time is called “water poisoning” in the language of science.
Special tips for young men and women:
Remember, from adult age but the body is more likely to have various diseases. Especially all the diseases that are hereditary. Because, at this time they are quite unaccountable-reckless-indifferent. As soon as you go out , eat different food with your friends. Besides drinking tea, coffee and cold drinks . One thing to keep in mind is that you drink two liters of water a day, as well as tea, coffee, and cold drinks at different times of the day. All of this, however, accounts for your daily fluid intake.
What kind of water to drink:
When it gets outside, get cold water from the fridge or hot water in winter – that’s what we do. But you should always drink water, water at a temperature four degrees below body temperature . That is what is called “room temperature”
So if you follow these rules in drinking water, you will definitely get far-reaching good results in body and health. In general, you will be fine.
Some special tips for drinking water :
1. A little or a little?
According to doctors, it is better not to drink a lot of water at once. Two liters of water should be consumed together in the morning, and water should not be consumed throughout the day, but the amount of water consumed throughout the day should be divided equally. Throughout the day, water starts to come out of our body in various ways. Having a balance between drinking water also helps the kidneys to function.
2. During exercise :
We break a sweat during exercise. As a result, excess water escapes from the body. To meet that deficit, you need to drink plenty of water before and after exercise. If the exercise lasts for more than an hour, then the sports drink can continue without just drinking water. In the same way, those who work outside most of the day need more water than people who work in air-conditioned places. In particular, be sure to keep a water bottle with you when working outside in hot weather. It is better to make a sherbet with salt and sugar and lemon. Instead of water, yoghurt or coconut water can also be used as an alternative. Or if you put cucumber, jamrul, grapes with juicy fruits, the body will stay cool and water deficiency will be reduced. However, it is better to avoid sugarcane juice, colored soft drinks or cold drinks from anywhere outside.
3. During pregnancy :
There are no restrictions on drinking water during pregnancy. Many people think that they need to drink a lot of water at this time, but not so much. The way a normal person should eat water and food, the same goes for future mothers. Talking to a specialist doctor, it was learned that only those who have excessive vomiting for the first two-three months may have problems with dehydration. If they cannot retain water or any aqueous fluid in their body, they should be admitted to the hospital without delay.
For others without this type of problem, a small amount of food and water throughout the day is ideal for pregnancy.
4. At the time of breastfeeding :
It is not uncommon for new mothers to get thirsty frequently. Instead, you need to drink enough water and fruit juice to satisfy your thirst. However, many people think that breastfeeding requires extra water. But it is not. In fact, the main goal is to prevent dehydration at this time. She needs to eat as much water as she needs. Remember, however, that the amount of water a mother drinks depends on her body composition and how much the baby is breastfeeding.
5. To increase the shine of skin and hair :
Toxins are excreted from the body by drinking enough water. As a result, the skin and hair become shiny. Exercise is definitely needed to keep skin and hair healthy. But if the skin is not hydrated from the inside, that beauty can not have much effect. That’s why experienced beauticians also recommend drinking the right amount of water.
- When he was suffering from kidney disease, the doctors prescribed rules for his specific water intake. When water cannot enter the kidneys properly, the patient is told to drink less water. Nephrologists say to drink more water to give fluid to the kidneys when excess water is excreted from the body.
- In case of heart disease, angioplasty or cardiac stroke also reduces the ability of the heart to pump, so it is recommended to drink more water. So it is not right to vary the amount of daily intake without the advice of a doctor.
- Mother’s thirst for water increases during breastfeeding. At that time you have to eat more water and juice to maintain the biological balance. Because there is fluid loss from the body. You should drink more water during pregnancy.
- Climate also increases the demand for water when working in tropical regions. Excessive physical activity causes sweating and water retention. So make it a habit to eat salt, lemon, sugar syrup, coconut water or juicy fruits. Even if the color of the urine is yellow, you will get the signal that the body wants water.
- The biggest thing is that the body will signal whether it is deficient in water. Feel it in a natural way, obey it and stay healthy.
More importantly, our body is the biggest friend. They indicate when and how much water to drink.
This is why when the body needs water, we get thirsty. So you have to try to understand your own body.