Water is a component of tissues, and without it, normal body functioning, metabolic processes, thermal balance maintenance, removal of metabolic waste products, etc., are impossible. Dehydration of the body by just a few percent leads to a disruption of its vital functions.
If the amount of water lost by a person reaches 10% of body weight in a day, it leads to a significant decrease in performance, and if it increases to 25%, it usually results in death. AdmiGram.com explains why drinking water is so important and how various beverages affect us.
The influence of water and beverages on our body
How much water should you drink per day
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The amount of fluid required to maintain a normal water balance in the body is calculated using the formula:
(weight in kilograms * 0.03) + (hours of physical activity * 0.4) = liters – for women
(weight in kilograms * 0.04) + (hours of physical activity * 0.6) = liters – for men
Unfortunately, very often, we quench our thirst not with plain water but with popular beverages such as coffee, tea, juice, mineral water, and others, often without even thinking about how it affects our body.
As science suggests, the ideal liquid for us is water. It should be clear, odorless, with a pleasant taste, with a pH of 7-7.5 and a hardness of not more than 7 mmol/L, containing no more than 1 g/L of total beneficial minerals.
Next, we will describe how various liquids affect our body.
Water
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Plain water is constantly involved in the processing of vital elements, making it extremely necessary for any organism. Beverages like soda and juice contain substances that are not always desirable for the body, and tea, coffee, and milk can hinder the absorption of iron. Drinking them in large quantities is not recommended, so they cannot be a full-fledged alternative to plain water.
Milk
Milk contains a huge number of beneficial elements, but not everyone can digest lactose, which is present in it. This is due to the absence of certain enzymes in the body. In this case, milk can lead to stomach pain, nausea, diarrhea, or constipation.
Black Tea
Due to the presence of caffeine, black tea provides alertness but impairs the absorption of iron, zinc, and calcium. Therefore, it is better to drink tea before a feast or a little while after its completion.
Green Tea
Green tea is considered healthier than black tea. It is rich in flavonoids and polyphenols, which have a favorable effect on the human body. However, it is not advisable to combine green tea with sugar, milk, or lemon, as this reduces its benefits. Avoid consuming “bottled” tea sold in stores as it contains citric acid.
Coffee
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This beverage is beneficial for people with low blood pressure and for a healthy person’s body. Coffee can be dangerous for people with weak hearts or blood vessels. Additionally, coffee is not recommended for individuals with gastrointestinal, nervous, or cardiovascular problems.
Juices
People believe that juices are healthy because they contain vitamins. In reality, juices vary widely. All juices also contain sugar. The most nutritious option is freshly squeezed natural juice. However, most juices are not recommended for people with stomach problems because they have high acidity.
Mineral Water
Drinking mineral water should only be done under a doctor’s recommendation because the salts and other substances it contains can have adverse effects on metabolism. Even healthy individuals should consume mineral water in moderate amounts.
Sweet Carbonated Beverages
Sweet carbonated beverages are often harmful. Sugar and citric acid, present in sweet carbonated drinks, can be destructive to tooth enamel, and flavorings and other substances often lead to kidney diseases. Therefore, it’s not advisable to indulge in them, even during the summer when there’s a strong desire for soda.
Alcohol
Not everyone knows the limits when consuming alcoholic beverages. However, alcohol can be beneficial in small amounts: for example, a glass of red wine with a meal can have a favorable effect on the cardiovascular system and digestion. Excessive alcohol consumption can lead to liver and brain pathologies. Additionally, it disrupts the metabolism of B vitamins (B1, B6, B12), which are essential for energy production in cells.
image on top: Christopher Campbell / Unsplash
