We emerged from the ocean millions of years ago, but our blood composition is still close to its waters. At the beginning of life, the human body consists of 97% water, and by old age its amount decreases to 57%. Health is as much about tissue hydration as it is about getting enough oxygen and nutrients.
The daily water intake is set at 2 liters on all weight loss and healthy lifestyle sites, but why drink so much? And do you really need that much? Or maybe you need a little more?
It is normal for you to lose a noticeable amount of weight in the first 2 weeks of a restrictive diet, however this weight is mostly water related. Water that has been stored in body tissues as well as muscles! That's all. As we said, during a restrictive diet, more than 50% of the weight lost comes from muscle and water! Fat does not actually make up the bulk of the weight lost.
If you lost 5 kg, as in the previous example, we can imagine that about 3 kg was water and muscle. You now have less muscle, which means the body needs fewer calories daily to sustain itself, which means you will need to reduce your calorie intake to accommodate this new need. When you do this, you will be at a lower metabolic rate prone to dieting and yet there will be less to aggravate muscle mass to consume energy in the body.
Using a calculator, keep in mind that this volume includes all the moisture of the products, and not just the contents of cups and glasses. Keep in mind that many fruits are almost 95% juice, and soup is a liquid product. You have calculated your volume, how much water you need to drink per day, and then we will try to figure out the intricacies.
Sacred 2 liters per day or 8 glasses
Where did it come from that everyone needs 2 liters (8 glasses)? This answer can only be given to a spherical woman in a vacuum with a weight of 50 kg at 20 degrees overboard, in conditions of complete immobility. In fact, how much water you should drink per day is an individual matter.
You will easily regain your weight and risk becoming faster quickly. Focus on your body composition. It's nothing more than knowing what your body fat percentage is by knowing what your "lean" weight is and what your "fat" weight is. For how to calculate your own body fat, illustrated instructions and more, be sure to check out this article. You can also get this information by doing a physical assessment at your gym.
Now great, let's pretend you're really serious about your goals and that you're back and getting your body composition. As an example, let's say your data. Weight: 100 kg% fat: 23%. As a result, we have exactly the weight of fat in your body, its weight of fat, which in the example: 23 kg.
Knowing how much water to drink per day is especially important for those people who have heart problems. The recommendations of cardiologists speak of limiting the fluid to no more than 1.5 liters per day, plus do not consume more than 1.5 grams of salt per day. In severe cases, even less.
Can only afford to drink more healthy man, and it will be really useful for him. Water is a participant in all metabolic processes. And if the kidneys are healthy and the heart is strong, the more you drink, the better. It is a fact.
Now we take his weight and subtract the fat weight to get the dry mass: 100 kg - 23 kg = 77 kg. We now have the most important information to really have a great idea about your current situation and a great starting point for you to measure your progress!
Now you want to: Start a mindful diet that will guide you towards your goal and keep track of your numbers. You must lose your weight and not lose lean weight, after all, you want to lose fat and not other things. This way you will know that you are on the right track. Remembering that this is a normal slight loss of lean weight.
How to train yourself to drink so much liquid
Calculate with us how much water you need to drink per day by weight, but treat the figure carefully and thoughtfully.
With regard to fluid intake, the body always dictates the right desires.
Water does not have a particular taste or direct effect on the central nervous system to be addictive or addictive. So, the desires are correct. What is the use of forcing yourself to drink if the body resists? No. Just extra work for the kidneys.
It's actually very difficult to lose weight overall without losing a bit of lean mass. Well, it is well known that a healthy and acceptable rate of weight loss is between 5kg and 1kg per week. Whatever you lose, moreover, has a greater chance of coming from lean tissues such as muscle, except for the first and second weeks, which can be a large weight loss due to water loss. So keep an eye on these numbers, a healthy loss ranges from 5kg to 1kg per week. This is a consistent and viable loss in the long run!
With the details presented, you can now give a better opinion or advice to your colleague who is very happy that he lost 10 kg! If you did it wrong, you can explain the harm you caused to yourself. In short, pay attention to body composition, not just net weight. Try to find your composition to keep a good grip on how your progress is. The weight itself is a reference, but it cannot be taken into account with such importance.
Special cases of water requirement
Sometimes the state of health forces you to limit yourself. Children of different ages also consume more or less volume, as their nutrition and physical activity vary greatly.
Is it harmful to drink a lot during pregnancy
Doctors categorically forbid a pregnant woman to drink a large amount of liquid, especially starting from the 20th week. The fact is that during pregnancy, the volume of circulating blood increases, and an extra load is placed on the heart, kidneys.
The scale weight does NOT show the truth. I bet you will find it very useful. This index refers only to two values, height and weight. Use height in centimeters. As you can see from the first point above, body composition really matters, not just balance weight.
Whatever your goal is, build muscle or lose weight or both at the same time, your body composition is measured from the start. Here's how you can calculate your body composition here. Keep paper or simple spreadsheet management on your computer. It is advisable that you take further action for at least a week. No significant changes will occur in less than a week. Remember to set 1 day per week for measurements. It is important that you get together at the same time of day and on the same day every week to avoid fluctuations in body composition during the day, such as water weight, etc.
In the first and second trimester, the baby grows, and his mother can drink as much water as she wants. Starting in the middle of the second trimester, it is recommended to minimize salt intake and limit liquids to 1.5 liters per day. Take into account not only any drink, but also fruits, soups, and others. liquid products nutrition.
Keep track of your fat mass and lean mass. From week to week, make sure you actually lose fat mass and maintain lean mass. If your goal is muscle gain, make sure your lean mass is increased and in control fat mass so that it doesn't grow. Similarly, it is difficult to grow lean mass without developing some fat mass, since we need a daily calorie surplus to do so.
This session should provide a basis for comparison when we refer to body fat percentage. See the table below for a good comparative margin. Important note. In women, the estrogen hormone makes them naturally carry 5% more fat than men. Clinically, men are considered obese with 30% or more body fat, and women 35% or more.
This approach prevents the development of a severe complication of pregnancy - late preeclampsia. There will be no swelling high blood pressure, protein in the urine. The body will do its job.
How much and why should a child consume
Is it necessary to give water to a newborn breastfeeding and how much? It is impossible to answer this question unambiguously. If it’s very hot outside, the baby is sweating, then a couple of extra sips will do good, but if you give water just like that, it’s bad for the child. He will slowly gain weight as liquid is being squeezed out of his diet. breast milk. The baby's stomach is too small.
For men it is 2%-3% and for women it is 7%-8%. These levels of fat are important for the body as a source of energy, protection internal organs and thermal insulation. So it's not good to reach lower levels if you decide to reset excess weight. We have said enough already that the weight itself should not be trusted as the only reference for measuring the success of his progress, but we must acknowledge that it can be an additional reference if used correctly and consciously.
One way to get the ideal weight for your desired goal can be calculated using the following formula. Realize you need to know your lean mass. Your body fat goal: 15%. You first enter your goal for the % body fat you want to achieve and then calculate as in the example below.
A weaned child should always be able to drink clean water when he wants to. Believe me, someone who, and the children will definitely not bother with calculations, they simply satisfy an urgent need, and will not drink too much.
However, you need to keep track of how much your child drinks. If it has turned into a real water drink, you should be wary and consult a doctor.
The ideal weight to achieve in order to reach the 15% body fat goal is 84 kg. Remember that you need to reach this weight with awareness. You don't want to lose lean mass. Browse the articles to choose an effective and correct method! It is this type of information that distinguishes someone who achieves the goal of someone who is on the wave of what is shown in major magazines, on television, and so on. congratulations on your education! Be sure to check out the various other articles on the site for free, always!
Can water really help with weight loss and hypertrophy? In addition to being the most important element for human survival, it only loses oxygen, using it very well, it can serve as an aid in weight loss. Cold water is thermogenic, it helps the body expend energy, like all thermogenic foods. Whoever informs himself about the longest has at least probably heard of the thermogenic diet that even some TV celebrity used.
Excessive thirst is one of the early symptoms of diabetes.
Why do you need liquid for weight loss
How much should you drink to lose weight? What is a water diet? When and how to drink water for weight loss?
There is a certain meaning in this. Human metabolism needs a sufficient supply of fluid, it is a catalyst for all processes. And if you drink cool clean water before eating, you will feel fuller at the table faster and eat less.
It is one of the most effective and safe today, with significantly faster effects and no malnutrition. Food speeds up metabolism naturally. To regulate the temperature, the body works a lot more. For example, hot green tea makes the body work to regulate temperature while reducing sugar absorption and amylase, which takes care of carbohydrates. Not only can fruits be added to a thermogenic diet because, in addition, they are rich in fiber.
You can take natural, frosted juice, it works well, but all the fiber will be found only in the fruit itself. And cold water comes in as a great friend in weight loss, especially for those who exercise and need to invest in a balanced diet, eliminating fat but not muscle. So, for training, there is nothing better than taking cold water. Not only in training, but in any place where it is possible. This is where the whole body needs to work hard to maintain a normal temperature.
We drink without harm to the body: is there a lethal dose?
Yes, there is a lethal dose, and it depends on the performance of your kidneys. With excessive water intake, water intoxication of the body, the development of acute heart failure and even cerebral edema are possible. Myths about water after exercise are associated with this pathology.
Do not deny yourself the pleasure of drinking clean, but rather mineral water every time you feel thirsty, but don't try to fill yourself up with too much, more than you need. It won't make you thinner or prettier.
Those who practice physical exercise cannot forget to drink at least 8 glasses a day, about two liters. Approximately two liters ice water per day are guaranteed to burn at least 200 calories per day, which means that you lose what you should have caloric expenditure for 4 km. That's why cold water helps you lose weight without a shadow of a doubt. Remember that water is thermogenic and contains no sugar or fat, as everyone knows.
And with the help of hypertrophy, there is no doubt that water is one of the great responsible. Starting with the most important: productivity. The lack of water in the body leads to damage to large-scale crops. 70% of our body consists of water, it does the job of moisturizing all cells without exception. Then let the water run out and the crop will fall. When there is not enough water, especially during a workout where sweat is always present, the body goes to work to find a way to keep more important cells from dehydrating.
Since it's almost summer outside, we want to remember the week, and supplement it with a post about the drinking regimen during training.
Let's start with the calculation of the required amount of water. On average, an adult should drink 2 - 2.5 liters of water per day, on days of active sports - 3 - 3.5 liters. However, your personal needs may not coincide with this average, since each organism has its own drinking regimen.
All the energy that can be used in exercise is then wasted. Slight dehydration can reduce even 10% of your peak power. This may not seem like much, but for muscle hypertrophy, these variations cannot occur all the time. During the digestion of food, water helps to maximize the absorption of nutrients, the better it absorbs these nutrients, the better hypertrophy will be. If the opposite happens and your body needs to do poorly hydrated digestion, it will be inefficient and time consuming digestion.
- Men: Body weight x 35
- Women: Body weight x 31
For example, I weigh 48 kg, which means that my daily water intake is about 1.5 liters. Of course, on training days, this rate will be higher. Not enough water is bad, but excessive water consumption can also lead to unpleasant consequences, even fatal (there are cases of death during marathons from hyponatremia). Therefore, first of all, you should listen to your body and look at the state of your body.
Anyone who is into bodybuilding knows very well that we need to worry more about blood pressure. Mainly because it can affect large-scale income when it is low, or make it risky when it is high. A very low volume of water in the body ends up leading to unhealthy fluctuations in blood pressure.
But then an important question arises: is there any formula for calculating the amount of water we should drink each day? You only need to multiply 39 ml by your body weight in kg. That is, we can say that a person with about 70 kg needs to drink from 2.5 liters to 3 liters of water per day.
During training, it is excreted from our body large quantity moisture (through sweat and intense breathing), so to restore the water balance you need to drink more water.
The International Marathon Medical Directors Association (IMMDA) has outlined the basic principles of water consumption by athletes during marathons - marathon runners should drink 380-780 ml every hour. The slower your pace, the less water will have to drink.
According to their own research, if your workout lasts more than 30 minutes, plain water it is better to replace with isotonics.
Water reserves can be replenished before training - 500 ml a few hours before a run or competition, and 150 ml right before the start.
Calculation of the training water reserve
In order to understand how much water you need to drink while jogging, you personally need to perform the following algorithm:
- Weigh yourself without clothes right before the test.
- Run or walk for 1 hour at your standard running pace.
- Do not drink during exercise.
- After a run, check your weight again (without clothes). The difference in weight (in ounces) is your hourly sweat rate. That is, you should drink no less and no more than this amount of fluid every hour.
Since we have a metric system, the weight can be converted to grams and then, based on this, calculate required amount water in ml. For example, the difference in weight after the test workout was 350 g, which means that your hourly fluid intake is 350 ml. Since it is recommended to drink every 15-20 minutes, we divide this amount by 3 or 4 and get the volume of water that we must pour into ourselves at these intervals (116 ml or 88 ml, respectively).
Then you should spend another hour run, but at the same time drink the required amount of water that you received during the calculations. Weigh again without clothes before the race, then after, and compare the results. If the difference is negligible, then this will be your ideal amount of water for training at that pace. If the difference is still noticeable, then you need to slightly adjust the amount of liquid upwards.
It is also recommended to take into account weather conditions (temperature, air humidity), since in hot weather the loss of fluid will be greater than at an average temperature. The same applies to windy warm days, since the moisture in this case will evaporate from the skin much faster due to the wind, which means that the amount of water needed to maintain balance will increase again.
Have a productive workout, and don't forget about water!
