World Water Day: what are the benefits and how many liters to drink per day

World Water Day is celebrated every March 22 to remind people of the relevance of this essential liquid. Although all social and economic activities depend to a large extent on the supply of fresh water and its quality, 2.2 billion people live without access to safe drinking water, according to the UN.

And, being essential, we need it also as part of the diet to lead a healthy, strong and healthy life. On the occasion of this anniversary, Infobae spoke with nutrition specialists and a sports doctor to explain the importance of its consumption and the benefits it presents.

“Our body is made up of a large amount of water, 80% is said to be water, that water is lost throughout the day. It is lost through sweat, breathing, urine, feces, when it is very hot, when we exercise or when we have a fever, and that is why it must be constantly renewed. so that our body can perform all its functions and transport it in a balanced way ”, explains the nutritionist Romina Pereiro (MN 7722) in Infobae.

For her part, nutritionist Eugenia Briz (MP 95) explains: “Water is essential for the kidneys to function because they need enough fluids to purify waste and carry urine to the bladder.. High fluid intake increases the volume of urine that passes through the kidneys, which dilutes the concentration of minerals so that they are less likely to crystallize and form stones. If the kidneys are not working properly, waste and excess fluid can build up in the body. Water also helps dissolve minerals and nutrients so that they are more accessible to the body, as well as transporting wastes out of the body ”.

“Water carries nutrients for different body functions, regulates body temperature, keeps skin hydrated, helps improve breathing, it allows good bowel function, cushions the joints and plays a role in most of the chemical reactions that occur in us, ”adds Silvio Schraier, nutritionist (MN57648) and deputy director of the Nutrition career at the Barceló Foundation.

How much to take per day

Romina Pereiro explains that for for adults, the measurement is between 2 and 2.5 liters of water, while for school-aged children, one liter of water per day, or the equivalent of 5 glasses. For the elderly it is the same as for adults, between 2 to 2.5 liters of water per day, but warns that you have to be very careful at this stage of life because the feeling of thirst is lost, then they could be easily dehydrated. “They have diuretic treatments, they sweat more and that is why it is recommended that, each time you take any medicine drink a glass of water to reach the required amount“.

Néstor Lentini, sports doctor (MN: 44.271), details how hydration should be in the case of sport: “It’s very important be well hydrated before the start of the activity and during the activity. In the moment it’s due drink about 150/200 cc every 20 minutes until this works out to about 600/700 cc per hour. And finally, when you finish physical activity, especially if it’s something strenuous like a marathon, triathlon, or ironman, rehydration is essential. If we want to be exact, It is advisable to weigh yourself before and after the activity and, if you have lost two pounds, you should gain back 50% more than what you lost in the following hours. If you have lost 2 kilos, you have lost two liters of water, so you have to recover 50% more, or three liters, and you can do it by drinking 200 cc every 20 minutes ”.

For many people, they don’t like water alone. That is why nutritionists also give recommendations such as Plan B so that hydration is not “boring” and that those who do not like to drink water can do it in a more pleasant way.

Pereiro suggests the option of Flavored waters. How to do them? In jugs of water with pieces of fruit, such as lemon, mint or oranges, leave them for a while for it to take on flavor. Also recommend unsweetened juice, light gelatin or fruit to consume which have 90% in its composition of water. “Infusions they also hydrate, always without sugar, but it is necessary be careful, because, for example, the companion is also a diuretic, hydrates, yes, but it’s not the only source of hydration, ”he warns.

For her part, Lentini says you can incorporate sports drinks. Sports medicine specialist warns against energy drinks, one of the most consumed, and comments: “They contain substances which, although in recent studies are doubtful, we speak that they contain, for example, caffeine. At one time, it was said that caffeine in large amounts increased urine output, that is, the need to urinate more awake; While it is true that with caffeine we urinate more, in the amounts found in energy drinks, it is not enough to lead to dehydration“.

Infobae consulted to specialists on the myths around water and among all they have listed the main ones to be taken into account. Experts have warned that, While many of these maxims are heard frequently in popular culture, they are wrong. To know:

– Take lots of water is great.

– Take Water makes you thin, while if it is carbonated, it makes you fat.

– Do not drink water with meals as it slows down digestion.

– Drinking lots of water makes you fat. The feeling of fullness that ends the desire to eat some time after ingestion, by recommending eating slowly so that it carries this information to the brain.

– Drinking water with lemon on an empty stomach burns fat.

– Drinking lots of water retains fluids. Many people who tend to retain fluids drink little water because they think their body will be less swollen this way, but they are wrong. In the absence of water, our body sets in motion a defense mechanism to try to hold it back.

– You must drink, even if you are not thirsty. It is an essential mechanism to regulate the water content and one of the first symptoms when one is thirsty is to think of the beginning of a process of dehydration, so that it is necessary to respect the water intake. per day, depending on age, sex. , activity and stage of life.

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