Liquid basis

It has infinite variations of states: sparkling, slightly sweetened, with fruit taste, mineral. We also receive it as a part of various drinks which we consume, and foodstuff.

But how many liquid is necessary for us what its best sources, and, in general, than it is so useful?

There is a huge number of delusions, like an ancient aphorism that it is necessary to drink eight glasses of water a day.

To help to get rid of all doubts, we asked for the help experts.

How many water is required to the person daily?

Optimum hydration varies depending on the level of activity, the size of a body, level of sweating and climate. Proceeding from these reasons, the Institute of medicine, namely the group conducting health care policy researches recommends to use unit of Adequate consumption (AI), than a certain daily norm.

AI is more flexible measure; the strict recommendation do not consider individual requirements. For the inactive women living in a temperate climate, AI makes 2.7 liters of liquid a day. For men this border rises up to 3.7 liters.

Whether really water is the only alternative of hydration?

For hydration of an organism you can consume any drink, including milk, juice, mineral water, and even coffee and tea (their diuretic properties were exaggerated). Also food helps to satisfy the daily need for liquid. Soup, fruit, vegetables and dairy products - everything, are more than for 80 percent, consist of water. For example, the usual water-melon slice contains 250 ml of water. Besides, food help an organism to receive necessary moistening because of the electrolytes which are contained in them: sodium, potassium and chloride which are connected with water. Washing down food with water, you allow a body to hold it longer.

If I drink only when I thirst, to my organism there will be enough water?

In general, yes. We often hear that thirst - the bad indicator of hydration, and this is true, so far as concerns hardy athletes, people who work in the open air in hot climate, or those who can risk dehydration because of a disease. For inactive and moderately active people, thirst – the good conductor. According to opinion of Department of agriculture, the combination of feeling of thirst and usual drink if to consider the liquids consumed with food is sufficient to support normal hydration.