How much water to drink on a hot day: the advice of Israeli doctors

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Many US regions are experiencing extreme heat. The main health hazard during this period is thermal dehydration, or dehydration at high temperatures.

Israeli doctors have determined how much water to drink per day to feel good, and how to recognize the early signs of dehydration, the newspaper writes.NEWS".

How much to drink

According to one formula, the recommended daily amount of fluid for a healthy person (in liters) is calculated as follows: weight (in kilograms) multiplied by 30 and divided by 1000.

For example, a person weighing 70 kg should drink per day 2,1 liters = 70 x 30: 1000. This roughly corresponds to 9 liquid glasses per day.

According to this formula, a child who weighs 30 kg should drink 900 milliliters per day, that is, 0,9 liters = 30 x 30: 1000. This is roughly 4 glass per day.

However, this formula is problematic: it applies only to healthy people who do not experience significant physical exertion, and it does not take into account the environmental conditions (weather, humidity) and personal data of a person: age and sex.

People who practice sports often do not drink enough water to prevent dehydration, because thirst occurs only after losing fluid in the amount of about 2% of body weight. The athlete feels thirsty usually already in the dehydration stage.

Therefore, international recommendations are: drink 5-7 ml of water per kilogram of body weight for three or four hours before training. That is, a person weighing 70 kg should drink 450 ml of water (2 - 3 glasses) before training.

The best way to tell if you've been drinking enough is by urine: urine volume should be between 0,5 and 2 liters per day for an adult. In children, its amount should be 12 ml per day per kilogram of body weight.

What is better to drink

The best liquid to drink is water. It is recommended not to drink sweet drinks that cause obesity. Caffeine-containing beverages are best limited because they have a diuretic effect and only increase fluid loss.

Symptoms of dehydration

In cases of mild dehydration, the person will feel thirst, loss of appetite and dry skin. Moderate dehydration causes severe thirst, weakness, dry mouth, headache, and dizziness. Moving from a sitting position to a standing position causes a sharp drop in blood pressure, which can lead to fainting.

Signs of dehydration in children and infants are as follows: crying without tears, reducing the frequency of urination. In babies up to one and a half years, the skin on the fontanel is drawn in and the elasticity of the skin on the abdomen decreases (if you gently pinch the skin, it will take time for it to return to the outgoing state).

Severe dehydration, in which 5% body fluids are lost, leads to accelerated heartbeat, shortness of breath, decreased blood pressure, drowsiness, fainting, convulsions and loss of consciousness. When the body loses 15% fluid, it is deadly.

It is important to follow the normal color of urine, which should be a light yellow color. Dark yellow or brown urine indicates dehydration.

And remember: you need to drink before the onset of thirst. The feeling of thirst indicates that dehydration has already arrived.

Why dehydration is dangerous

Dehydration alters the balance of sodium and potassium salts in the body, which impairs the function of the kidneys and heart. In addition, the loss of fluids reduces blood flow to the brain and other organs.

If the temperature reaches a level at which the body is not able to cool itself, the folding of proteins begins, which causes a deadly blow to the body.

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