Nutrition rules >>>> Drinking regime

Drinking regime.

Beverages throughout the day plays a critical role in building proper nutrition. The consumption of liquids, namely water, must correspond to several factors:

The state and temperature of the environment;
The degree of severity and harmfulness of work;
The presence of diseases of the urinary system;
Physical stress on the body.

Insufficient water intake by the body affects the rheological properties of blood, increasing its viscosity, impairs the processes of digestion and absorption of nutrients, disrupts mineral metabolism in tissues, dries up the skin and mucous membranes (making them more vulnerable to infection), interferes with the correct processes of thermoregulation, changes in the direction of deterioration the work of many organs (including the digestive tract, cardiovascular system, urinary system).

Excessive consumption of water (and other beverages) can also disrupt the state of the body, causing disruptions in water-salt metabolism, changing the state of the blood (causing hydremia), overloading the kidneys, heart, provoking tissue edema.

Fluid intake should complement the diet in accordance with its components. When consuming a lot of juicy, watery fruits and vegetables (cucumbers, tomatoes, citrus fruits, peaches, pears, melons, watermelons, etc.), the amount of fluid consumed may decrease. Conversely, with a diet consisting of dry and low-juiced foods (bread and other flour products, pasta, legumes, potatoes, etc.), water consumption should increase, compensating for the lack of fluid in these products. Liquid soups present in the diet may well replace a glass of water drunk, but clean water should always complement the drinking regimen in a certain amount, in addition to coffee, juice, tea and other drinks drunk during the day. Alcohol consumed during the day cannot replace the volume of fluid necessary for the body, due to the fact that the body needs additional water consumption to utilize alcohols.

In the process of eating, it is recommended to drink water or other liquids not before the food enters the body, but alternating portions of food and portions of water (or other drinks) so as not to reduce the concentration of gastric juice and other digestive enzymes.

In normal temperate climatic conditions, the average rate of human fluid intake should be 2.5 liters per day. In conditions of high temperatures or high physical exertion that cause profuse sweating, the daily fluid intake increases to 3.5 liters. An excessively hot climate, intense sports, work in hot workshops, agricultural work require an increase in water consumption up to 5-6 liters per day. Disorders of the kidneys require an individual calculation of the drinking regimen, which, as a rule, is a smaller volume of fluid intake per day than the norm of a healthy person. Drink water throughout the day it is necessary evenly, conditionally dividing the entire volume into approximately equal portions, so that the urinary system does not overload and does not “stand idle”.

Insufficient fluid intake, in addition to feeling thirsty, can cause unpleasant symptoms: nausea, dizziness, heart palpitations, low blood pressure, malfunctioning of the brain, up to impaired mental clarity, hallucinations or loss of consciousness.

Improper drinking regimen causes constipation, poor digestion of food, overheating of the body, increased keratinization of the skin, early wrinkles, dull hair, decreased salivation (and, as a consequence, drying out of the mucous membranes of the oral cavity), changes in the secretion of eye fluid, which maintains the turgor of the eyeball and protects it from drying out, the formation of stones in the gallbladder, the development of urolithiasis.