Water

The body should daily take two to three liters of fluid, of which half should be in the form of water.

Water is part of every body’s cells. With it controls the temperature of the body, it carries oxygen and nutrients, eliminating waste but also moistens joints.

One should take about three liters of fluid a day. Of course, everything is affected by other conditions: warm weather, sports activities or perform manual. Receiving fluids but not only drinking water.

We accept fluid from food, mainly fruits and vegetables and plenty of water also contains meat. Soups are also a great source, moreover, contain few calories and fills. Conversely, beverages containing caffeine (black tea, coffee, cola) dehydrate the body.

Water, although contains no calories and nutrients is one of the elements that the body needs to function. The body is unable to form water supplies, making a it a regular income. Although we can live for weeks without food, without water we will survive only a few days. If you drink a lot, the body of excess water excreted, but if we have a shortage leads to dehydration. If you feel thirsty, it means that the body is already dehydrated.

Among the classic symptoms of dehydration include fatigue, headache, thirst, or decreased thinking ability. If the body of water shortage, the skin is very dry.

The amount of water in the body also affects our weight. A diet low in carbohydrate intake result in excessive loss of body water. That is, while a loss of mass, but not the fat but the water. In the period before menstruation body needs more water, so you may feel bloated.

Drinking water has positive effects on weight loss. If you receive plenty of fluids, suppresses hunger, the body which will take energy from stored fat. Water also supports the work of the liver, which speeds up the fat burning process.

What to drink? The best is pure non-carbonated water or filtered water. Although our problem is not to drink tap water, pay attention to it in foreign countries. Not every source of water is the source of drinking water.

If your body has enough fluids, you can also identify yourself. If you drink enough fluids, urine color is light. If the urine is dark, you need to drink more.

How to do it?

As soon as you get up, take a glass of water.
Try to drink regularly during the day, but watch out for sugary drinks. They contain a lot of sugar.
Bottle of water in the bag is also not bad.
If you drink enough a lot, you do not feel thirsty. That’s a good sign.
Eat lots of fruits and vegetables because they contain a lot of water!

12 MAIN REASONS WHY TO DRINK WATER

1.Water is an essential substance for everybody
2.It maintains constancy of the internal environment and the ionic equilibrium of drain fumes metabolism and brings nutrients
3.Maintains and regulates body temperature
4.Is the transport medium for the transmission of oxygen to the tissues
5.It is necessary for the perfect functioning of blood circulation
6.In water takes place all biochemical processes

Lack of water in the body causes:
7.Body heating, impaired performance incoordination
8.Inadequate nutrient inputs and evacuation
9.Muscle cramps and fatigue
10.Impaired regeneration
11.Defective transport of oxygen and carbon dioxide
12.Increased blood viscosity, increased blood pressure and blood supply to muscle tissue imperfectly

Recommendations for drinking water for a day:

0,5 liters (max 0,7 liter) for every 15kg of your weight.

Morning: 0,3 – 0,5 liter

Between meals: 0,25-0,5 liter ,max. 2 dcl. to drink after the meal

Before sleep: up to 2,5 dcl

After training: 0,5-0,7 liter