Drinking regimen is the most rational order for drinking water during the day. At the same time, the drinking regime is directly tied to proper nutrition, since in addition to eating for human body Adequate water consumption is also vital. After all, water takes part in thermoregulation processes, dissolves mineral salts, and carries out “transportation” nutrients inside the body, removes metabolic products from the body, etc. Scientists have already proven that drinking the optimal amount of water can minimize the manifestations of such chronic diseases as back pain, migraines, rheumatic pain, as well as reduce cholesterol levels in the blood and normalize blood pressure and promote weight loss.

How to properly balance your drinking regime?

Insufficient water intake increases blood viscosity and increases the load on the heart. , Heat exchange processes are disrupted and performance decreases. And with excessive drinking, the load on the kidneys can increase 10 times.

Did you know that a person loses almost half a liter of water every day just through breathing? On average, every day we spend about 2.5 liters of water during breathing, sweating, in the process of excreting waste products from the body through urine and feces, as well as to fulfill other physiological needs.

It is estimated that to replace these losses, a person weighing 56 kg should consume an average of 8 glasses of fluid per day. Drink at least 1.5-2 liters of water per day! To more accurately determine the body's water needs, it is necessary to take into account factors that influence the increase in the need for drinking fluid. Both age and physical activity, And climatic factors, and working conditions.

You should drink more water under the following conditions:

1. Increase in ambient temperature
2. Painful condition and elevated body temperature
3. Increased protein content in the diet
4. Active physical activity
5. Women breastfeeding
6. If you smoke
7. If you like frequent feasts
8. With an increase in body weight
9. If you drink coffee or strong tea (more than one cup per day)
10. If you drink alcohol

How to drink water? What kind of water to drink? How much water should you drink?

We asked Elizaveta Murzich, consultant at the School of Medicine, to answer frequently asked questions about regulating the drinking regime. proper nutrition»:

1. I drink little water (1-3 glasses), but how to drink water correctly?

Start drinking water gradually: the first three days, 4 glasses (2− before breakfast, 1− before lunch, 1− before dinner), then add 0.5 glasses every day. You need to reach in 2-3 weeks required quantity 2.5−3.5 liters (depending on your weight).

2. What kind of water should you drink: mineral, regular or boiled?

The ideal option is ordinary water, passed through a filter or purchased in a store. Mineral water can only be used non-carbonated, because... carbon dioxide flushes calcium from the body. Boiled water is dead in its properties. Read more about what kind of water can be considered drinking.

3. I can't drink plain water, what to do?

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9 comments on “Drinking regime and the role of water in the diet”

Elizaveta, thank you for the interesting article! All the information is really very relevant, many people are completely unaware of how and how much water they need to drink, and that basic compliance with the drinking regime can significantly improve their overall well-being, appearance and will help avoid many diseases.

I would like to once again draw the attention of readers to the fact that one of the the most important rules- do not drink while eating. At least half an hour before meals and at least an hour after (and in the case of a large intake of protein foods - meat, mushrooms, etc. - better after two hours) - and then both food and water will be used most effectively by your body.

And, of course, you need to remember that neither tea, nor coffee, nor juices, nor milk can fully compensate for the body’s need for water. Elizabeth has already mentioned tea and coffee. Juices: store-bought juices almost always contain sugar and preservatives, and freshly squeezed juices are saturated with fruit acids, so if you drink them in large quantities, you may experience gastrointestinal irritation and allergies. Milk is more of a food than a drink, and not everyone digests it well. Therefore, if you do not drink 2 liters of clean water a day, then compensating for the body’s needs with the above drinks is, of course, better than not drinking at all, but not the best ideal option. Drink more water :)

You can go crazy... I advise you to drink water depending on how you feel and how you feel!!! The body will tell you when it wants water!

I agree that you need to drink water, but an excessive amount of water, in addition to the kidneys, also burdens the heart!!!

I am for the reaction of the body!!!)))))))

I have been drinking Coral water for six months now. I buy bags of Coral-mine. There are 30 pieces in a pack, 1.5g. bags of Sango coral. Sango coral is native to the islands of Okinawa and Tokunashima in Japan. There are already a lot of long-livers in Japan, but in Okinawa life expectancy is another 10-15 years longer and there are no diseases of old age. These islands are coral atolls and all the water on the island is filtered through the coral. It turned out that water interacting with coral acquires the following properties:

1.Coral is a powerful sorbent. It binds chlorine in a few seconds. That is, it purifies water from chlorine, and harmful impurities. In the West, Minsk has very chlorinated water. You pour 2 glasses and throw it into one coral - and the water with coral does not smell of chlorine, but without it it does.

2.Reduces surface tension up to 45 dynes/cm2. A tap water has a tension of 73−75. That is, the body expends energy so that water can get into the cell, since the surface tension of the cell is 45.

4.Water acquires a negative oxidation-reduction potential (ORP). Bottled and tap water has an ORP = +150...+300. ORP is a measure of electron activity. If ORP is greater than 0, water is a free radical that oxidizes (kills) cells; if ORP is less than 0, water is an antioxidant that restores cells. Minus water in nature occurs only in mountain springs and in places such as Mirgorod, Truskovets, and the Hunza River. It is impossible to bring minus water, because water, interacting with air, oxidizes and the minus leaves. Therefore, the prepared coral water should be kept closed and drunk a day before. They showed me how the ORP of tap water changes before my eyes when coral is added using an ORP meter.

5.Water becomes structured.

6.Water is saturated with easily digestible calcium and other minerals in ionic form.

1 sachet is enough for 1.5 liters of water. I usually buy water in bottles. She is dead, but purified. Or I bring it from the well. And I add coral. Today the price of a pack of Coral-mine coral for members of the Coral Club is 96,000 BYR. or 3.200

one sachet per day. Cheaper than a mug of coffee or tea in a cafe and healthier. Even Zealand mentioned Coral Mine and Sango coral in his books.

Well, in terms of quantity, the physiological norm is 30 ml per kg of weight. With a weight of 70 kg, I should drink 2100 ml. Now I drink more and I like it, I feel great.

If anyone is interested, write in a private message

[email protected]

• As far as I know from the movie "The Secret of Water", structured water has nothing to do with the presence or absence of any chemicals in it. There is an energetic effect here - water absorbs emotions and, depending on their nature, becomes either structured or vice versa. If anyone hasn't seen the film, I recommend watching it. There they carried out an experiment: they poured water into two vessels, one was constantly told “thank you”, “I love you” and other pleasant words, and was also asked to “listen” classical music. The other vessel, on the contrary, was scolded and given heavy rock to listen to. Under the microscope it was clear that the water from the first vessel, when frozen, acquired beautiful pattern, and from the second - complete chaos. Based on this experience, it is clear what a huge impact positive or negative emotions can have on a person, because a person consists of approximately 70% water.

They wrote above that the body itself will tell you... so there you go. Thirst is a threshold sensation, thirst is when the body should have been given water, so to speak, yesterday. So he won’t say it, or you won’t hear him in time. You just need to drink water one sip or two throughout the day, drinking 2 liters, no less, a medical fact. And drink not just anything, but clean water. For example, I have been drinking only from a filter for 100,500 years, I have an Aquaphor jug ​​in the kitchen, it cleans perfectly, just don’t forget to change the blocks. You don’t even have to boil it, boiled water is somehow not so tasty, but this filter cleans very efficiently. I’ll drink a glass in the morning, then pour it into a bottle for myself during the day and drink little by little - I feel great.

In my opinion, best water artesian In theory, it should be clean and useful. On the other hand, now the environment is such that you no longer know to what depth all these harmful substances and fumes can penetrate. Therefore, it is difficult to say how clean the artesian water is in a particular place. And, to be honest, it’s difficult for me to get it while living in the city. Therefore, when I visit my parents in the village, I drink well water. And in the city I purify ordinary water with an Aquadisk. It becomes softer and more pleasant to the taste.

The modern rhythm of life leaves its mark on people's health. Modern man there is little connection with the animal world. However, the rhythms in nature influence all life on Earth.

An incorrect daily routine has negative influence on a person’s physical and mental health. This also contributes to the accumulation of excess fat in the body.
The correct daily regimen for weight loss includes:

• physical training;
• healthy eating;
• drinking regime;
• rest;
• sleep and wakefulness patterns.

• larks;
• owls.

This is actually a myth. All living beings on the planet live according to strictly specified rhythms. Therefore, he can easily become a morning person again. To do this it is necessary to refuse bad habits and follow the recommendations for healthy image life.

By the way, you need to sleep 6–8 hours. Oversleeping causes the same harm to the body as lack of sleep. Therefore, it is important to organize your schedule correctly.

Stress and lack of sleep increase appetite

As a result of lack of sleep, the body produces a hormone called ghrelin. It is also called the hunger hormone. High concentrations of this hormone lead to obesity. Because a person wants to eat a lot. Sleep is necessary for the proper functioning of the body.

In addition, regular physical training is necessary. Regular exercise will help strengthen your body muscles and burn excess fat. In addition, playing sports helps get rid of insomnia.

Why is there a problem? excess weight?

1. bad habits;
2. unhealthy diet and unhealthy foods;
3. absence physical activity;
4. lack of sleep;
5. stress.

Do not forget about maintaining fluid balance in the body. On average, 30 milliliters per 1 kg of body weight is needed. People who lead an active lifestyle need to drink more water.

How to create a regime?

Creating the right daily routine is very simple. To do this, you can use a regular notepad or special program on your phone or computer.

When drawing up a schedule (lesson plan), it is necessary to take into account the following points:

• physical activity;
• breakfast;
• rise and fall;
• food for the day;
• charger;
• rest;

You must know your schedule minute by minute and always stick to your routine.

A correct, thoughtful and tailored daily routine is very important. Because it gives a significant gain:

• in efficiency;
• productivity;
• performance.

This means you can spend more time:

• family;
• your hobbies;
• rest, etc.

Changing your daily routine is essentially a chain of changing your habits, and the good news is that habits are easy to change. Here, the main thing is not to try to take on a habit and repeat the same action for 20-40 days in the hope that it will fit into your life and become familiar.

It is also very important here early stages according to a special algorithm:

• think about how you will act;
• create some “reminders” for yourself.

Then your work on creating a habit will be as simple and effective as possible.

There are 2 points that are very important to consider when forming a habit:

1. work format;
2. correct goal setting.

Why is the work format important? For example, you teach your child to brush his teeth every day. It seems like he brushes his teeth for 10–20 days. But nevertheless, as soon as you stop controlling him, he stops doing this.

Why is this happening? The fact is that every time he goes to brush his teeth with a dissatisfied face. In general, this creates the habit of not liking brushing your teeth.

Therefore it is important follow the format. Only in this case will you achieve results. When you form a habit, monitor your condition:

• positive;
• cheerful and happy state.

If you go to wash your face in the morning with a dissatisfied face, then you will not strengthen the habit. Follow the format and mood.

Second important point- This goal setting. Usually people set goals very strictly and specifically. A little spread is needed. You need to think about how you will act in 3 states:

• work situation (norm)
• minimum plan;
• maximum plan.

Work situation. For example, you decide to go to bed every day at 11.00 pm. Normally, you should go to bed at 11:00 pm every day. This is how a habit is formed.

Minimum plan. But there are days when the situation is unfavorable. In this case, you should have a minimum plan. This is what you will do even if things don't go according to plan.

For sleep habits, the minimum plan may be a time shift. That is, normally you go to bed at 11.00. But at some unfavorable days you can go to bed before 12.00. This will be your minimum plan.

Or it could be a change in the number of days. That is, you go to bed at 11.00 every day, but once a week you can afford to leave this schedule because you have some unforeseen situation.

Maximum plan. For example, you can not only go to bed at 11.00, but also do some additional ritual before bed. This is what you will do if you have enough energy and time to commit to forming your habit.

Diet

You need to eat according to your schedule throughout the day. In this case, the person will not feel hungry and will get everything necessary components from food.

1. Breakfast (from 7.00 to 9.00).
2. Lunch (from 11.00 to 12.00).
3. Lunch (from 13.00 to 15.00).
4. Afternoon tea (from 16.00 to 17.00).
5. Dinner (from 18.00 to 20.00).

You need to eat food in small portions. There should be a break of 2-3 hours between meals. You can have a snack if necessary.

Training mode

It is advisable to study in the afternoon. Because physical training in the morning on an empty stomach is uncomfortable for most people. But if it is not possible to study at another time, then it is possible.

Sport cripples, physical education heals. Most people are recommended to exercise. You need to exercise 3-4 days a week. The duration of classes should be 30–40 minutes.

Drinking regime

Water is the most important factor in maintaining and strengthening our health. This is something without which the body dies very quickly. The water we drink contributes to the functioning of every cell in the body.

Today the problem of body dehydration is very acute. Many of us just don't drink enough a certain amount water. That is, they do not comply with the so-called drinking regime.

For each person the calculation is very simple. This is 30 milliliters of water for every kilogram of weight. For example, a person weighing 60 kilograms should drink 1.8 liters of water.

It's only water. Excluding:

• juices;
• broths.

The body needs good drinking water:

• without various impurities;
• without bacteria;
• free of salts and chlorine.

Dehydration leads to very serious problems. It is difficult for thick blood to penetrate the capillaries and reach every cell. As a result, cells do not receive enough useful elements. This leads to increased blood pressure.

When to drink water?

1. A glass of water on an empty stomach;
2. 20–30 minutes before meals;
3. 1–1.5 hours after eating.

Differences between male and female regimes

Men's daily routine is slightly different from women's:

1. Physical training. Men can do strength training. Whereas it is more preferable for women.
2. Nutrition. Body mass index for men is calculated in the same way as for women. According to this indicator, men need more useful elements than women.
3. Drinking regime.

Myths about the daily routine

1. Larks and owls. In fact, all people can be both larks and night owls. To do this, you just need to change your daily routine.
2. You can't eat after 19.00. In fact, you need to eat in the evening.

1. Make it a habit to do the right thing right time day. That is, it is important to have lunch from 11.00 to 13.00. Because it is at this time that we have the brightest “digestive fire” and the sun is at its zenith. Any food you eat will not be stored as fat, it will be digested.
2. You also need to go to bed at the right time. Because a certain energy comes into force from 18.00 to 22.00 in the evening. In order to get enough sleep and relax physically and mentally, you need to sleep from approximately 22.00 to 05.00.
3. During the weekend, remember that you can sleep in.

Use these tips and stay healthy!

Physical activity is required when losing weight

The maximum rate of weight loss can be no more than 1 kg per week. If someone promises you to lose weight faster, then run away from this person. Think logically, in order to gain a few extra pounds we need to work hard for months or years.

When we come to the understanding that they need to be reset, we want to get the result tomorrow, and preferably right now.

What happens to us when we lose weight?

When a person loses weight, they lose two main types of tissue:

• muscular;
• fatty

The muscles are very heavy. Losing a large amount of muscle tissue will turn the arrow in the desired direction. But it will turn our body into flabby and ugly.

Muscle tissue is very active. It is important not only how much we eat, but also how much we spend. A person who has a lot of muscle at rest spends much more energy than a person who has a lot of fat.

How can we store energy?

1. in the form of glycogen (processed glucose in the liver and muscles);
2. in adipose tissue.

When we eat more than we need, the excess is deposited in different places.

Why do muscles melt faster than fat? The fact is that we are designed by evolution in such a way that we need to conserve our energy. As soon as a person begins to eat little, his body receives a signal: “Food is not coming, take care of everything you wash, take care of it, spend what you need less.”

That is, if we stop eating, the body turns on protective mechanisms and begins to store fat and break down muscles. Basic rules for losing weight:

1. proper weight loss (70% due to adipose tissue);
2. The menu should contain all the main components of food: proteins, fats, carbohydrates.
3. eat a lot of vegetables (this helps digestion);
4. reduce portions;
5. You can't go hungry.

Some advice from a psychologist:

• clearly plan your daily routine;
• formulate goals;
• use motivators;
• set yourself goals that you can achieve;
• buy perfume, not a bun;
• be positive;
• keep a weight loss diary;
• be ready for change;
• enjoy life;
• seek support from others;
• set the tone for your emotions;
• appreciate all the benefits;
• do not demand the impossible from yourself;
• consult your doctor.

Proper nutrition and drinking regime are the key to successful longevity. A person is two-thirds water, which is why it is so important to maintain fluid balance in the body.

General concepts

Drinking regime is a procedure for drinking water that takes into account the physiological characteristics of a person and conditions environment. It is important that the fluid supply in the body is maintained within normal limits. This is especially true for people living or working in extremely hot conditions. Organization of the drinking regime also takes into account the duration of physical activity.

The correct water consumption schedule should be drawn up in relation to the person’s age and type of activity. Lack of fluid can cause significant changes in the body. Symptoms of dehydration include increased breathing, thickening of the blood, nausea, thirst, dry skin, and uncontrolled weight loss. In this case, only the correct drinking regime can normalize the operation of all internal systems. It will improve water-salt metabolism and the activity of the central nervous system and all organs.

Excess fluid is just as dangerous for humans as its lack. The kidneys and skin are primarily affected. It begins to be excreted through them large number salts In this case, a person needs to reduce the amount of water consumed. Drinking indiscriminately also has a negative effect on the body. It worsens digestive process, creates additional stress on the heart and kidneys.

It is worth noting that most of the water enters the body in the form of liquid and food and only 10% is formed in internal systems person.

The benefits of proper drinking regimen

Water is necessary for life much more than food. Without food, a person can survive up to one and a half months, and without liquid - no more than 72 hours. Almost 70% of the human body consists of water. Most of it is contained in muscle mass(up to 50%), followed by liver (16%), bones (13%) and blood (5%). The remaining percentage is distributed to internal organs.

In the human body, water is everywhere: in the cells, in their shell, around them. This is why organizing a drinking regime is so important for life. Human extracellular fluid is similar in composition to sea water. This includes blood, lymph, and intestinal juices. A large percentage of the composition of extracellular fluid is protein and sodium.

Proper drinking regimen helps normalize the main functions of the body. Water is involved in chemical reactions associated with digestion, metabolism, and the breakdown of food particles. In addition, they play a unique transport role, that is, they deliver oxygen and other microcomponents to the blood and cells. It is water that maintains permanent body temperature and ensures the body’s readiness for physical activity.

How much should you drink?

Water enters the body through the digestive tract. It is excreted in several ways at once: with feces, with urine, with sweat, through the lungs. Therefore, the amount of liquid is usually determined by its loss over the current day. So, an adult loses up to 3 liters of water in 24 hours.

In hot weather or during heavy exercise, much more fluid is removed. The situation is similar with work in conditions of extremely high temperatures, for example, in the metallurgy industry or in coal mining. In this case, a person should drink 4 to 5 liters of water per day. In such harsh conditions, it is important that the body remains in good shape, and for this it is necessary to normalize the fluid balance, compensating for its loss.

Under normal living conditions, a person should drink from 2.5 to 3 liters of water. This is approximately 12 glasses (8 cups). However, this does not mean that the daily norm of water (3 liters) should be drunk in liquid form. A considerable part enters the body from food.

International standards

The drinking regime must comply with generally accepted international standards. Thus, with low activity (sedentary work, quiet lifestyle), the fluid norm for a person weighing from 50 to 60 kg is up to 1.85 liters. If you weigh 70-80 kg you need to drink up to 2.5 liters, 90-100 kg - up to 3.1 liters. At the same time, working and living conditions must be favorable.

With moderate activity, for people weighing from 50 to 60 kg, the supply of fluid consumed varies between 2-3 liters. For those who weigh 70-80 kg, the norm will be 3 liters of water, and for those who weigh 90-100 kg - from 3.3 to 3.6 liters. Living and working conditions are moderate.

In high activity or harsh hot climates, the amount of drink can reach up to 5 liters. For people weighing from 50 to 70 kg, the fluid supply should be 2.5-3 liters, for people weighing from 80 to 100 kg - about 4 liters. How fuller man and his physical activity, the higher the level of fluid consumed.

When and how to drink

You need to consume water only 15-20 minutes before meals. It is strictly forbidden to drink during meals, or even worse - after it. The fact is that the liquid leaves the stomach only 10-15 minutes after it enters the digestive tract. During meals, water will dilute bile, promoting accelerated fission and removal of useful substances. This will significantly worsen the digestion process.

After eating, all undigested food particles will be subject to fermentation and rotting. It is important to know that food containing starch is completely broken down only after 2 hours, and protein food is 2-3 times slower. Therefore, after eating, it is recommended to drink liquid only after the allotted time for digestion has passed.

Start by drinking a glass of water on an empty stomach with a slice of ripe lemon squeezed into it. For breakfast, tea or herbal decoction (no more than 0.5 l) is suitable. You should also drink 1-2 glasses of water before each meal. It is advisable not to drink at night. A couple of hours before bedtime, you are allowed to drink 1 glass.

In hot weather, when thirst increases, you need to consume 0.5-1 liters more. However, this should be done gradually, several sips at a time, so as not to irritate the gastric mucosa.

Optimal fluid sources

Simple liquid is best suited for frequent drinking. However, liquid from sewer systems has a number of disadvantages, such as the presence of chlorine and other chemical elements polluting old pipes. Some of them erode or settle a few hours after being kept in an open container. However, not all chemicals can be eliminated. For example, lead does not evaporate even when boiled. Also in sewer water there are bacteria. But in this case they will come to the rescue high temperatures(boiling). It is worth noting that even “spring” bottled water should be subjected to heat treatment.

The correct drinking regime is based on abundant tea consumption. It doesn't matter what variety it is, green or black. The main thing is that it is freshly brewed and not strong. Tea contains many biological components, such as carbohydrates, amino acids, minerals, pectins, and vitamins. In addition, this drink tones the vascular system and central nervous system, normalizes digestion and metabolism, and relieves headaches.

Another important element for drinking is juice. Absolutely anything is suitable here: fruit, vegetable and even herbal. Juices are especially rich in vitamins and minerals for the body.

Proper drinking regime in kindergarten

IN preschool institutions The primary task is to organize timely water consumption in accordance with sanitary standards. Drinking regulations provide for the storage of boiled water (up to 3 hours). The liquid must be available to pupils throughout their stay within the walls of the institution.

According to generally accepted standards, a child should consume water in the amount of 80 ml per 1 kilogram of weight. During your stay in kindergarten The volume of liquid drunk by the pupil must be at least 70% of the weight. It is important that the water temperature is between 18 and 20 degrees. Liquid is supplied only in treated ceramic containers.

Proper drinking regime at school

Each educational institution must provide its students with a centralized water supply system. This also applies to drinking fountains and station taps.

The organization of the drinking regime at school should be carried out so that students have free access during the day to replenish the supply of fluid in the body. The pressure of the fountains should be set so that the height of the jet is from 10 to 25 cm.

In case of problems with centralized water supply, it is necessary to organize a temporary drinking regimen using packaged liquids in containers (glasses of tea, juice, compote, bottles, etc.).

Water should be consumed evenly and slowly. In hot weather - a few sips. For an adult daily norm liquids can be calculated using the formula: 40 ml per 1 kg of mass. The most quickly digestible drink is juice. It does not require energy to break down. The maximum daily volume of juices is up to 1.5 liters.

Olya Likhacheva

Beauty - how gem: the simpler it is, the more precious it is :)

Content

The fashion for “curvy” bodies has long passed; today it is important to be slim and fit. Boys and girls of all ages strive to achieve ideal weight, body proportions, using all kinds of methods for this. So, in addition to physical activity and following a proper diet, it is important to drink a lot of water. From 2 to 3 liters of liquid - daily norm human, ensuring normal metabolism and natural removal of waste and toxins from the body.

The role of water in the process of losing weight

Every day more and more people are learning about the importance of staying hydrated when losing weight. The parts of the brain responsible for thirst and hunger are located nearby, and as a result, it is not always clear what you really want. A cup of water can satisfy hunger and reduce appetite. When there is a lack of moisture in the body, dehydration gradually sets in, the person begins to feel unwell, feels tired, and lacks strength, which he tries to replenish with sweet foods, which lead to weight gain.

Water contains 0 kcal, so it won’t add pounds. Metabolic processes of the human body occur in aquatic environment, without liquid they cannot occur, so it is important to follow a drinking regime to lose excess weight. Pros of drinking on time:

1. Water, participating in digestion, helps break down incoming food, converting it into energy, which is subsequently distributed to all organs.
2. Entering the body, water promotes the production of hormones that break down fat deposits. As a result, for those who follow a drinking regime, the process of losing excess weight occurs much faster.
3. Water circulates through the bloodstream, carrying vitamins, minerals, trace elements and other beneficial substances necessary for health to all organs.
4. The liquid medium helps remove toxins and waste from the intestines, and dissolve excess salt. Impaired drinking balance can lead to intoxication.

Drinking regime for weight loss

Lack of water not only interferes with the normal course of the fat burning process, but also leads to dehydration. Feeling worse, feeling tired, dry out skin etc. Previously, most people losing weight counted the calories they consumed, but now it is more effective to count the number of glasses of liquid they drink. To effectively lose weight, you need not just to follow a drinking regime, but to know what kind of water to drink, how and how much.

What to drink

Regular tap water is not suitable for your drinking routine and weight loss. It contains a lot harmful substances and impurities that will poison the body. You also need to give up sweet soda, reduce the number of cups of coffee, tea, etc. During the period of weight loss, your “friends” should be:

• purified water using a filter;
• mineral;
• fruit drink, compote;
• green, herbal tea (with minimal or no sugar content);
• freshly squeezed juice.

It is very useful to add a piece of lemon or its juice to a glass of liquid. This product It will enrich you with vitamin C and acids, which actively breaks down fats and creates conditions for weight loss. The drink causes a long-lasting feeling of fullness, eliminates discomfort due to hunger, refreshes and eliminates the desire to have an extra snack. The main thing is not to overdo it with lemon, since a large amount of citrus acid destroys tooth enamel. This drink is also contraindicated for people with stomach and liver problems.

Sassi water, to which it is added, is very popular among those losing weight. fresh cucumber, mint and ginger. Initially, this vitamin-mineral cocktail was the main component of the “flat belly diet”, but due to its ability to quickly break down fats and improve metabolism, it has become one of the most popular drinks for those who want to lose weight.

How much to drink

When following a drinking regime when losing weight, it is important to drink water during the day in an amount of at least 2 liters per day. Some people believe that you should not drink liquid for about 30-40 minutes after eating, because gastric juice food is diluted and digested worse. Before sitting down to the table, you need to drink a glass warm water to jump-start your metabolism and reduce hunger. Tips:

• In the hot season, the amount of liquid should be 2-3 glasses more.
• Before playing sports, you should drink 1.5-2 hours before the start of exercise.
• During training, you can take 2-3 sips every 5-7 minutes.

How to drink correctly

It is important to know how to drink water correctly when losing excess weight so that the process does not cause discomfort. If you are not accustomed to drinking at least 2 liters of fluid per day, strive for this figure gradually, starting your regimen with at least 1.5 liters. Follow these simple rules, and weight loss will be easier:

1. By drinking 1.5-2 glasses at once, you will stretch your stomach, which will make you need more food, which will lead to weight gain.
2. Drink in small sips, a little between meals and a glass of water before meals, on an empty stomach.
3. You cannot drink food with food, otherwise your metabolism will worsen; you must wait 30-40 minutes.
4. In the evening after 18 o'clock, if there is no need, you should not drink liquid.

This is true! Water is present everywhere – plants contain 90% H2O, and more than 2/3 of it consists of humans. All organs, tissues,
muscles, blood, bones, every cell of the body contains water.

Any living organism cannot exist without water. Deprive a person of water and he will die in just a few days, because
all processes in the body are disrupted and stopped.

Here are the consequences that can occur when the percentage of water in the body decreases:

• a loss of 1-2% leads to a feeling of thirst;
• with a decrease of 5-8%, the skin wrinkles and dries, consciousness becomes confused, and hallucinations occur;
• at minus 10% the swallowing reflex is impaired, mental disorders may appear;
• 14-15% of water loss leads to death.

Compliance with drinking regime

It is unlikely that anyone associates their deteriorating health with non-compliance with the drinking regime, although this often happens. Violation of the water-salt balance in the body leads to
serious problems.
Every day water enters and leaves our body.

Ways of water entering the body (as a percentage of the daily value):

• 47-48% received in liquid form
• 40% comes from food
• 2-3% is formed in the body

Ways of removing water from the body (as a percentage of the total volume):

• 48% is excreted through the kidneys
• 34% disappears in sweat
• 13% when breathing
• 5% through the intestines

Of course, these are average values, for example, in hot weather more water is consumed, physical activity also increases sweating and fluid loss, and when working hard in hot weather
conditions, this loss can be very large and can threaten human health.
Water balance means that as much water comes in, the same amount should be released.

We reduce weight. To drink or not to drink

When I was involved in sports, we were strictly forbidden to drink before training and for an hour after it. Most of all I remember how we ran along the bank of the Tom River (about
We ran 30 km in total), reached the spring, the coach only allowed us to rinse our mouths, but we were so thirsty!
Why was it previously believed that drinking during training was harmful?
Of course, in almost any sport, the lighter you are, the higher the results, but this was only due to the loss of water.
But in fact, metabolic processes slow down when there is a lack of water.
And the theory according to which when water consumption is limited to 1 liter per day begins to break down fats is not at all true. If this were so, then people would not die of thirst during
several days, but would use their reserves like camels.
When losing weight, you should not limit yourself to drinking, as a lack of water leads to a worsening metabolism. Toxins that accumulate during the breakdown of fat cells
must be eliminated, otherwise intoxication of the body may occur. To remove accumulated toxins you need water and the more, the better!
To start your metabolism, you need to drink one or two glasses of water in the morning.
As for physical activity, you need to drink before, after, and during it, since water restriction leads to a decrease in the effectiveness of training by 5-10%.

How much to drink, how to drink and what to drink

For 1 kg of a person’s weight, 30 ml of water is needed. This norm is considered optimal for the normal functioning of our body.
Try to follow this regimen and you will see that you begin to feel much better.
To lose weight, you need to drink a little more than your norm, but if you have serious health problems, you should consult your doctor.
If you have never followed a drinking regime, then it will be difficult for you to do this at first. Try to follow some rules and gradually you will get used to drinking water:

1. Always remember that this is not a whim, but a necessity. Do you want to be healthy, do you want to have beautiful figure– drink water!
2. At home, you can place a reminder note in a visible place to remind you to drink water.
3. Set such a reminder on your phone, programming it for certain periods of time.
4. Always carry a bottle of water with you.

It’s better to drink plain or mineral water without gas, green tea or herbal teas.
Useful microelements are not washed out of the body in any way with a normal amount of water, and you are unlikely to manage more than 6 liters, so you don’t have to worry
You shouldn't be afraid of swelling either! The reason for them is precisely the lack of water. If the body does not receive enough of it, then this serves as a signal for it that it needs to store water, so it stores it in
intercellular space and these reserves are visible on the legs.
By the way, in the first days of following the drinking regime, swelling may appear, but soon your kidneys will get used to it and it will go away forever.

Finally, I suggest watching a short informational video “Water and Drinking Regime”:

Video source HerbalifeRus