Drink plain water at room temperature
A photo: GLOBAL LOOK PRESS
– In cold weather, thirst is not felt so clearly, but the need for fluid in the body does not decrease, – explains the head of the outpatient geriatrics department of the Russian Gerontological Research and Clinical Center of the Russian National Research Medical University. N.I. Pirogov of the Ministry of Health of Russia, geriatrician, candidate of medical sciences Natalia Sharashkina. – Also affects the dry air in the room due to heating devices. Therefore, in winter it is very important to consume enough fluids. On average, it is recommended to drink 1.5-2 liters or 30 ml per 1 kg of body weight per day.
– You just need to drink ordinary water at room temperature, – says our permanent expert, nutritionist Lyudmila Denisenko. – After all, most of the drinks (tea, especially herbal tea, coffee) have a diuretic effect, which means they contribute to the removal of water in a larger amount. And the water balance needs to be replenished, otherwise the body will begin to suffer at the cellular level.
Here are some facts in favor of why we need water so much not only in summer, but also in winter.
1. Moisturizing the mucous membranes.
The first barrier on the way of viruses into our body is the mucous membranes of the nose and mouth – mucosal immunity. If they lack moisture (too dry indoor air and lack of water), then they become permeable, vulnerable to attack by viruses.
2. Fight against intoxication.
Remember the advice – if you get sick, drink more fruit drinks, warm water, teas. All this is necessary in order to more effectively cleanse the body of toxins that viruses leave behind. The more we drink, the more we go to the toilet – with urine, everything bad is washed out through the kidneys.
3. Water against pressure and allergies.
Water is needed to “dilute” the blood. This, of course, is a very superficial description of a complex physiological process, but the fact remains: when there is a lack of water, the blood thickens, the heart hardly pushes it through the vessels (by the way, they also need water for elasticity), and especially small capillaries. This means that the pressure rises, there is a risk of heart attacks … Sufficient water intake normalizes pressure over time.
Another important point – with a lack of water, the production of histamine increases. We know it as a substance responsible for an allergic reaction. But in fact, it also regulates other physiological processes in the body. In particular, it begins to correctly distribute the remaining water in the body in a way that will be more reasonable and better. But the fact remains that an excess of histamine activates allergies. So it is very important for allergy sufferers and asthmatics to drink more water.
4. Necessary for joints.
The occurrence of arthrosis, osteochondrosis is also indirectly affected by the constant lack of water. After all, if the cartilage tissue does not receive enough water and oxygen from the blood, and hence nutrients, then it wears out faster. And we remember that thick blood passes through small capillaries worse. Also, water keeps the muscles in good shape. This means that the risk of falls, fractures is reduced, because with well-functioning joints and muscles it is easier to maintain balance in ice.
5. For skin hydration.
Winter cold and harsh winds can cause reddening of the skin. Especially if she is dehydrated, dry, and therefore prone to irritation. It has long been proven that water stimulates metabolic processes, including in the skin, is responsible for the normal production of collagen, and proper hydration. So, if you don’t want your skin to be irritated in winter, drink up!
What if you don’t feel like drinking?
If it seems to you that you don’t feel like drinking at all and “why would I force myself”, listen to the arguments of doctors and scientists: the feeling of thirst in people with constant “underdrinking” becomes dull, that is, people do not realize that they want to drink. And the longer this condition, the greater the chronic dehydration. With age, because of this, various problems are aggravated – frequent colds, problems with joints, kidneys, etc.
“Dry mouth is the last sign of dehydration,” explains Ludmila Denisenko. – But the body can suffer from a lack of water even when you do not have such a feeling. So, you need to “accustom yourself” to water. 2-3 sips every hour or two. Half a glass in the morning and half an hour before meals. Before the walk. And it is especially important – before any physical activity, even washing the floors. In general, start to perceive water as medicine. Especially since that’s the way it is.