Scientists say you have to drink more pure water per day while you’re exercise,
Due to the warm climate and long days, people are reminded to “keep hydrating” and encourage to drink 8 glasses (about 2 liters) of water a day.
Don’t hurt someone’s water bottle, but healthy people may actually die from drinking too much water.
I am an exercise physiologist and my research focuses on how excessive hydration and overdrinking affect the body. The balance between water and sodium is an integral part of our lives, so we rarely die from drinking too much water or drinking too much. In most cases, your body’s fine-tuning molecular processes unknowingly take care of you.
With the advent of spring, hydration challenges are deeply rooted in schools, sports, and the workplace. The hydration challenges that are popular on the market help promote friendship and friendly competition and ensure that you drink a certain amount of water throughout the day.
Hydration and the “Gallon Challenge” support water consumption that goes beyond the well-recognized physiological needs or thirst health.
But that’s not the case.
The water requirement (intake) of the human body mainly depends on,
the amount of water that people lose. The amount of water everybody must drink depends on 3 main factors:
- Weight. Larger people need more water.
- Ambient temperature. When the weather gets hot, people sweat and lose moisture.
- Level of physical activity. Increased exercise intensity increases the loss of sweating.
Therefore, a liquid exchange strategy that “fits everything in one size” (such as drinking eight glasses of eight ounces of water a day) is not suitable for everyone.
It is not clear where the recommended “8×8” water intake comes from. Perhaps the 2-liter intake threshold is due to a misunderstanding of the original recommendations made by the US Food and Nutrition Board and the US Food Safety Agency in 2017 in 1945. In food.
This means the amount of water in foods, especially fresh fruits, sodas, juices, soups, milk, coffee, and even beer, as well as the recommended amount of water per day. These guidelines continue to show that most of the recommended water content can be achieved without the need to drink a glass of plain water.
In addition, alcohol has a diuretic effect (ethanol acts directly on the kidneys to increase urination), but caffeinated beverages (such as tea and coffee) cause urine loss above the amount of water they contain. It should be noted that there are no beverages.
Now, you may be wondering why you have to drink 8 glasses of water daily, this is happening. After all, you learned from many people that you need to drink more and more wine.
The process called total water balance and homeostasis in the human body is so complex that mammals can survive by regulating their kidneys in real-time. This is why our kidneys are king when it comes to hydration.
For each kidney-we only need one (born with a reserve just in case)-Aquaporin 2 (AQP-2) is a masked network of water channels, paired with a type of sperm. The hormone vasopressin produces a response. This is the body’s major antidiuretic (water retention) hormone. It is secreted by the posterior pituitary gland in response to neural signals from specialized brain sensors that detect subtle changes in water balance. These special sensors are called compartment organs.
Within 40 seconds, the kidneys molecularly regulate hydration and overhydration to address water balance discomfort. These adjustments were due to the mobilization of the AQP-2 channel, and the number of each collection pipe unit was approximately 12 million.
Therefore, if you drink more water than your body needs (more than thirsty), you must immediately drain the excess water. Or, if you forget your water bottle while practicing, you can stop urinating and save water in your body. Compared to the phone applications, gadgets, or personalized recommendations available, this fast-tuned action between the brain, cranial nerves, and kidneys is much more efficient and accurate.
Data show that drinking about 2 liters of water daily can reduce the formation of kidney stones in people with a history of kidney stones and reduce the number of bladder infections in people with a history of bladder disease. I have.
Science does not explicitly support skin color, improvement of kidney function and constipation, and increased fluid intake. Unless you drink a lot of water instead of a high-calorie drink (such as soda), your child will feel “full” before eating. Therefore, drinking only excess water does not help the child lose weight.
Drinking water can affect the mental state of some people. Several studies have reported cognitive abilities after increased fluid intake. And women with anxiety disorders say that forced drinking makes them feel better. This may be due to the activation of the reward circuit that activates dopamine. Many people with schizophrenia are obsessed with drinking fountains and are told to drink water by “voice”, and drinking water is said to suppress these sounds.
It is worth noting that brain imaging studies have confirmed that excessive drinking is unpleasant and requires more muscle strength compared to drinking when thirsty. “Social polydipsia” causes chronic urination (polyuria) and can cause changes in the internal tract such as bladder distention, ureteral dilatation, hydronephrosis, renal failure, etc. The brain tries to prevent long-term drinking and polydipsia.
So do you need to drink 8 glasses of water every day?
Unless you’re thirsty, drinking plenty of water may not have a beneficial effect on your health, but it can also be harmful. But if the kidneys can speak, they will say that the challenge of hydration is only the market for urination competition.