Title : How to calculate the amount of water you should drink daily!
link : How to calculate the amount of water you should drink daily!
How to calculate the amount of water you should drink daily!
Water is essential for good health, but the amount of water should be drink a day?
Well, the answer may not be uniform because needs vary individually. Read the following guidelines to check if you drink enough fluids every day.
While this is not a surprise, which could come as a blow is the statistic that 75% of the US population are up to 10 cups of water prescribed by the Institute of Medicine. And this translates into the fact that most people in the US They are operating in a state of chronic dehydration!
What makes a diet low in water to achieve?
Bring wrinkled and dry skin, headaches, fatigue, extreme thirst, decreased urine output, chronic constipation, dizziness, even tears when crying, low pressure blood pressure, rapid heart rate, and rapid breathing. These are just some of the symptoms that your body is manifested when dehydrated and more water is needed.
And the usual advice to drink eight 8-ounce glasses of water a day?
Perhaps the usual piece of advice, but, on the basis of more recent foundation, experts now recommend that go out of their body weight and activity level. Eight 8-ounce glasses of water a day is about 1.9 liter , which is not so different from the Institute of Medicine recommendations (see below).
Although the " 8 8 " rule is not supported by scientific evidence, remains popular among people because it is easy to remember and Apply. Just keep in mind that the standard should be paraphrased as:
" Drink eight 8-ounce glasses of fluid a day " since all fluids count toward the total daily water intake.
However, not everyone needs the same amount of water per day. Some experts even claim that the amount of water needed also depends on where you live.
Therefore the amount of liquid which makes an average, healthy adult living in a temperate climate need?
was determined by The Institute of Medicine a one dequate i Ntake (AI) to men is approximately 13 cups (or 3 liters ) of total non-carbonated drinks water one day. Moreover, the AI for women is about 9 cups (or 2.2 liters ) of total beverages one day.
How much water should I drink to lose weight and still stay hydrated?
If you weigh 160 pounds ( 80 kilos ), it should take between 80 and 160 ounces of water a day. If exercise (or physical exertion) is not "cup of your tea, 'then you should stick closer to 80 Oz. But if you exercise daily, you should be around 120 ounces of water per day. The main reason this is because, on average, a person sweats between 0.8 to 1.4 liters (about 27.4 to 47.3 oz.) per hour during training.
water is also lost through its breathing movements, urination and defecation. therefore, for your body to function properly, it is necessary to replenish the water lost by consuming beverages and foods that are high in water content.
Why do our bodies need so much water?
the reason for this is because adults bodies are made about 60% water. HH Mitchel claims lungs are approximately 83% water, while the brain and heart are composed of 73% water. The skin contains 64% water, while the muscles and kidneys are 79% water.
Therefore, leaving aside the water - something so dominant in our bodies - it's like driving a sports car with minimum gasoline. It is not common sense, right?
The benefits of drinking adequate amount of water daily:
- Water is a nutrient vital for the proper functioning of all cells and acts as structure material first.
- our body temperature is regulated through perspiration and breathing.
- Carbohydrates and proteins our bodies use as food are metabolized and relate to the bloodstream by water.
- work washing waste, mainly in urine is made.
- acts as a buffer for the brain, spinal cord and fetus.
- Water removes toxins from the body.
These are the precautions to follow to make sure you drink enough water:
- start by getting a water container that you really like.
There are so many bottles of water out there, so the reduction to what he wants is the best course of action. I recommend getting a water bottle glass . Glass is a natural material unlike plastic, made of harsh chemicals such as BPA, phthalates, PVC, polycarbonate or .
Note well: The Food and (FDA) has considered glass as only Material safe bottling . Glass is the environmental friendly material, raw, is 100% recyclable and can be recycled indefinitely without loss of quality or purity.
On the other hand, once it is created plastic, which can take between 500-1000 years to degrade. Around 2.7 million tons of plastic are used each year worldwide for disposable drinks bottles, and only about 25% of the plastic used in the US It is recycled.
Another water bottle to invest in a bottle can be stainless steel. There are no known health problems with stainless steel, and if you do not want a bottle of easily breakable glass, this could be the best choice for you.
2. You can start the day with a glass of water 24 oz, or more.
The best way to "encourage their bowels" of the morning is refreshing to have an intake of water. You can even heat the water, and squeeze some lemon juice on it for more benefits! Digestion of lemon aids water, helps keep you hydrated, is weight loss of use, provides increased potassium, and a super healthy dose of vitamin C (also read our article on lemon water on an empty stomach.)
3. You can mix and have coconut water!
Coconut water has a very high amount of Potassium , and has many bioactive naturally occurring enzymes such as catalase, acid phosphatase, dehydrogenase, diastase, peroxidase, RNA polymerases, etc.
Essentially, these are the enzymes that aid in digestion and improve metabolism. Therefore, drinking a glass of coconut water next time you want to add a little spice with additional benefits!
Let the facts speak for themselves, and try to drink more water to become more online with your body needs. If the bathroom is used more often is the only problem that comes along with drinking more water, there is no good reason not to try! The benefits and better overall health worth to make only a small change in your daily routine water.
Therefore, although there is no single formula that fits everyone, knowing more about your body's need for fluids will help you estimate the amount of water drink every day. The table below can certainly help a daily intake of healthy water will help you lose weight, as follows:
These are the factors that influence water needs
you may need to change your total fluid intake depending on how you are proactive , weather conditions where you live, your current health status, and if you are pregnant or lactating.
If you exercise or engage in any activity that makes you sweat, you need to drink more water to compensate for fluid loss. An extra 1.5 to 2.5 cups ( 400-600 milliliters ) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a distance marathon) requires more fluid intake. The amount of extra fluid you need depends on the amount of sweat during exercise, as well as the duration and type of activity.
For long periods of intense exercise, it is best to use a sports drink containing sodium , as this will help to replace the sodium lost in sweat and reduce the chances of developing hyponatremia , which can be potentially endanger. It will continue to replace fluids after completing the exercise.
hot or humid can make you sweat, so it requires additional intake of food and water liquefied. Heated indoor air also can cause the skin to lose moisture during the winter. Moreover, above 8,200 feet ( 2500 meters ) altitudes may trigger increased urination and more rapid breathing, which use more than their liquid stocks.
If you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions , such as Gatorade, Powerade or CeraLyte. increasing fluid intake may also be necessary if certain conditions are present, including bladder infections or urinary tract stones.
Conversely, some conditions, such as heart failure and some types of kidney, liver and adrenal diseases , may impair excretion of water and even require that you limit your fluid intake.
Women who are pregnant (or breastfeeding) need more fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 10 cups ( 2.3L ) of liquids per day and breastfeeding women consume about 13 cups ( 3.1 l ) of fluids a day.
Water sources beyond the tap:
You do not have to deposit in only what you drink to satisfy your fluid needs. What you eat also provides a significant portion of their fluid needs. each day, on average, provides about 20% of the total water intake. Lots of fruits and vegetables, such as watermelon, cucumber, spinach, are 90% or more water by weight.
In addition, the usual beverages such as milk (and milk shakes), fruit juices, etc., are composed mostly of water. Even beer, wine and caffeinated beverages [such as coffee, tea or soda] can contribute to the total amount of water, but they should not stay in most of their total daily fluid intake. Water is still best given because it is cheap and abundantly available without calories.
Staying hydrated safely
In general, if you drink enough fluid so that rarely you feel an need to quench thirst and urine colorless or light yellow - and measures about 6.3 cups ( 1.5 liters or more ) a day if you were to follow the track -. fluid intake is probably correct
If you are concerned about your fluid intake or have medical conditions, consult your doctor. He or she will determine the amount of water that is right for you.
to ward off dryness and make sure your body has gotten the fluids it needs, make water your beverage of choice. It is very good:
- Drink a glass of water or other beverage without calories or low in calories with each meal and between meals.
- Drink water before, during and after exercise.
Finally, although they are rare, it is possible overdrink water. When the kidneys are unable to excrete the excess water, the content of electrolytes (minerals) in the blood is diluted, resulting in low sodium levels in the blood, ie in a condition called hyponatremia .
Endurance athletes, such as marathon sprinters, who drink large amounts of water are at greater risk of hyponatremia. Although drinking too much water is rare, generally in healthy young adults.
Summary:
The water in the body is the main chemical component and makes up about 60% of their body weight. Every system in your body depends on water! Water flushes toxins from vital organs, carries nutrients to cells and provides a moist environment for the tissues of the ear, nose and throat.
Lack of water leads to a condition called dehydration , which happens when you do not have enough water flowing in your body to to carry out normal functions. Even mild dehydration can drain your energy and make you feel drained. So do not be frugal with their drinks water or tonic drinks water!
SHARE to help family and friends have AGUA RICA IN DAY
Sources:
http://www.mayoclinic.org
http://www.utahrecycles.org
http: //www.water.usgs.gov
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