There has long been a myth circulating on the Internet that a person should drink two liters of water a day. Nutritionist and candidate of medical sciences Elena Solomatina, in a conversation with Regions, spoke about the origin of this norm and how justified it is.
According to Solomatina, the amount of water directly affects life processes and the rate of intracellular reactions. Doctors and nutritionists have begun to recommend two liters a day to encourage people to take more care of their health, although, of course, this recommendation is not universal for everyone.
“The scientifically based norm is 300 ml of water for every kilogram of a person’s weight. This is how the myth of 2 liters, taken for an average weight of 70 kilograms, appeared. But it is important to remember that, firstly, our body gets water from food, and secondly, all people are different. It’s easier for people to follow simple recommendations, which is why information about 2 liters has become so popular. But the need for water is different for a person weighing 50 kg and 80 kg,” Solomatina explained.
Vegetables, berries, fruits, as well as dishes such as soups and cereals contain a lot of liquid. You need to drink clean water regularly, but without excessive zeal, the nutritionist noted. Exact needs can be calculated individually with the help of a specialist, especially for people with chronic diseases such as kidney disease, who should discuss hydration with their doctor.
As we age, the processes responsible for the feeling of thirst may become disrupted. If a child wants to drink, he will immediately go and drink, but in older people the feeling of thirst may not appear, even when the body needs water.
“You can calculate your daily water requirement by following a few simple formulas and recommendations that take into account your body weight and individual characteristics,” says nutritionist Yulia Lementina, especially for MedikForum.
Formula 30 ml per 1 kg of body weight:
Multiply your weight in kilograms by 30.
For example, if you weigh 70 kg, then 70 kg * 30 ml = 2100 ml, or 2.1 liters of water per day.
Formula 300 ml per 10 kg of body weight:
For a more accurate calculation, you can use a rate of 300 ml for every 10 kg of weight.
“For example, if your weight is 70 kg, then the calculation will be as follows: 70 kg/10 * 300 ml = 2100 ml, or 2, 1 liter of water per day,” says Lementina.
Adjustment depending on activity and climate:
For increased physical activity or in hot climates, the amount of water consumed should be increase. Add approximately 0.5-1 liter of water for every 30 minutes of intense physical activity.
“If you live in a dry or hot climate, your need for water may also increase.”
Tailored to Individuals:
People with certain medical conditions, such as kidney or heart disease -vascular diseases, you should consult your doctor to determine your exact water needs.
“Elderly people and children may have different water needs, which are also best discussed with a medical professional.”
Water Consumption from food:
Do not forget that a significant amount of liquid enters the body with food, especially if the diet contains a lot of fruits, vegetables, soups and other dishes with a high water content.
Example calculation for a person weighing 70 kg:
- Basic requirement: 70 kg * 30 ml = 2100 ml (2.1 liters)
- Add extra water to this if you are active in sports or live in a hot climate.
“It’s important to remember that these are guidelines and needs may vary depending on many factors, including activity level, health and environmental conditions,” Lementina emphasizes.
Earlier, MedicForum wrote about how to lose weight without counting calories.
Important!< /span> Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.