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 Water makes up 85 percent of our blood, 80 percent - of our muscles, and 75 percent - brain. It regulates body temperature, transports nutrients and removes impurities. We can not survive without it.
It has endless variations states: effervescent, slightly sweetened, fruit-flavored mineral. We also get it in the various drinks that are consumed, and food products.
But how much fluid we need, what are the best sources, and, in general, than it is so useful?
There is a huge number of errors, like the ancient dictum that the need to drink eight glasses of water a day.
To help get rid of all doubt, we have enlisted the help of experts.
How much water is required to man every day?
Optimal hydration varies depending upon the level of activity, body size, the level of perspiration and climate. Based on these considerations, the Institute of Medicine, namely the team conducting the study of health policy, recommends the use of the unit adequate intake (AI), rather than a specific daily norm.
AI - more flexible measure; strict recommendation does not take into account individual needs. For sedentary women living in a temperate climate, AI is 2, 7 liters of fluid a day. For men, this limit is raised to 3.7 liters.
It is the water of hydration is the only alternative?
For hydration, you can consume any beverage, including milk, juice, mineral water, and even coffee and tea (their diuretic properties have been exaggerated). Also, the food helps to meet the daily need for fluid. Soup, fruit, vegetables and dairy products - all by more than 80 percent, consist of water. For example, a conventional watermelon slice contains 250 ml of water. Moreover, food to help the body get the necessary hydration because they contain electrolytes: sodium, potassium and chloride, which are associated with water. Washed down with water, food, you allow your body to keep it longer.
If I drink only when thirsty, my body would be enough water?
In fact yes. We often hear that thirst - a poor indicator of hydration, and this is true when it comes to endurance athletes, people who work outdoors in hot climates or those who can risk dehydration due to illness. For sedentary and moderately active people, thirst - a good conductor. According to the Department of Agriculture, the combination of normal sensation of thirst and drinking, given the fluid, dietary intake is sufficient to maintain normal hydration.
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