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Drinking regime

Water - water consumption, established taking into account the nature and severity of the people, and environmental conditions. Drinking regime is of particular importance with abundant water loss by the body that can take place in conditions of a hot climate, the so-called hot workshops, long-term and considerable physical loads. The lack of water causes the body significant changes (decreases body weight, increased blood viscosity, increased heart rate and respiration, the occurrence of thirst, nausea, dry skin, and others).
The correct drinking regime contributes to the normalization of water-salt metabolism and improves the nervous system, and the departure of all organs. It is advisable to combine the techniques of water with meals. Messy drink large quantities of water is harmful for the body deteriorates digestion, develops polyplasmia, creates additional load on cardiovascular system and kidneys. Excessive drinking through the kidneys and sweat glands shown an increased amount of salt (sodium chloride and others). Under the drinking rate refers to the minimum amount of water required to maintain the normal level of water-salt metabolism of the body during the day, taking into account time of the day.
For the climatic conditions of the middle zone of the USSR, the quantity of water, usually introduced with food and drink, is 2.5 liters per day per person, and at a high environmental temperature - 3,5 L. and average physical work, water consumption can reach 4 years, and in hot climates - 5 l per day. The required amount of water depends not only on the temperature and humidity of the surrounding air, but also on the severity of the work. With hard work outdoors must 6-6,5 litres of drinking water per day.
Special value for thirst is teathat increase salivation, eliminating dry mouth and slowly absorbed in the small intestine. Persons working in hot shops and hot climate, with the purpose of compensation of losses by the body of sodium chloride recommended to drink 0.5% solution of salt, soda.
In the drinking mode athletes provide for quenching thirst after the end of the exercise and a short rest after them. In the process of physical exercises athletes should not drink, eliminating the feeling of thirst and dry mouth-rinsing water of the mouth and throat.
In the military field conditions require to cover physiological needs in water for each person 1.5l, and in hot weather - 3 litres per day, in addition to water, coming from the food. When the actions of the troops, as well as their movement is established drinking regime, excluding messy drink. In hot climates with large losses of water due to sweating occurs the need for strict regulation of the issue of drinking water, with daily requirement of water on the March up to 5 l On the March should be observed following a drinking mode: thirst fully satisfied before the performance in the campaign, on the first and second small halts need to refrain from drinking, third and fourth small halts used 1-2 glasses of water on a large halt thirst quenched fully and flasks re-filled. In the second half of the day this scheme drinking regime is repeated.
Monitoring of drinking regime in hot shops, during agricultural work, as well as in the military field conditions should be carried out by medical personnel.

Drinking regime - schedule drinking, established taking into account the person's age, the type of their activities, and the environment. Drinking regime is of special importance in the conditions of hot climate (see Introduction), when working in hot shops (see), long muscular work (for example in athletes), and other
Rational P. R. directed changes of water-salt metabolism and creates favorable conditions for the activity of the nervous system and working bodies. On the contrary, unlimited drink, motivated by a false sense of thirst, often leads to water intoxication. Indiscriminate and excessive drinking, especially in large portions, develops a habit to drink a lot. Digestion excessive drinking is getting worse. Massive water absorption through the gut significantly dilutes the blood, the number of cells in 1 mm3 reduced. Increased blood volume creates additional load on cardiovascular system and kidneys. Temporary overload of muscles water takes them out of the optimal conditions of work, develops fatigue, appear cramps. Excessive drinking leads to increased excretion through the kidneys and sweat glands of a number of valuable substances (sodium chloride and others). On the other hand, prolonged deprivation of the body of water also violates physiological processes, leads to poor health, increased body temperature, increased
pulse and breathing, reduces efficiency.
Drinking rate is the minimum amount of water required to maintain the normal level of water-salt balance of the body as in the workplace, and within days. The essence of drinking norms is to train people to drink water in moderation. An example of such norms may serve as a recommendation O. P. Molchanova, M., Marshak, E. F. Rozanova: when temperature 39-40 degrees and the low humidity in Central Asia when working outdoors in the summer you 6-6,5 litres of drinking water per day; half of this norm should drink while at work. At lower temperature of the air and moderate the work of the daily water demand is 2.5-4 l
Action rationally chosen drinking means aimed to change of work in the first place digestive system.
With increased sweating (see) dramatically slowed clonerefdata phase gastric salootdelenie, resulting in weakened and neuro-chemical phase. The addition of these cases to food or drink gastric juice as "sunk" normalizes the digestive apparatus. Allocation of a gastric juice also stimulate bread kvass, diluted with water meat juice and condensed milk, as well as Kurt (dried sour-salty cheese, Central Asia, it is added to drinking water or suck), sweetened water, diluted tomato juice with salt, grape juice, beetroot soup, extracts from cherries, cranberries, and other, sparkling water. Welcome fruit and vegetable juices in the hottest time is accompanied by a relatively smaller diuresis than drinking the same amount of clean water.
Particularly valuable is the tea, especially green.
Drinking mode, scientifically designed for the summer season in the conditions of Central Asia, provides drinking water or tea to full thirst only for Breakfast, lunch and dinner (after saturation with food) and strict restrictions in the intervals between meals.
Hot workshops should drink salted (0,5% NaCl) carbonated water. For people that emit per working shift to 6 liters of sweat, daily losses of salt should be filled by a reception 24 g of salt, including salt taken with food. For working in conditions of high temperature recommended diet with a predominance of protein, and as the drink - decoction of dried fruit (one part mixture of cherry-plum, cherry, Loja and apricots 20 hours of water).
Drinking athlete mode based on the desire to overcome the excessive and indiscriminate use of liquid. As a rule, in the process of sports drink should not be, to satisfy thirst, it should at the end after some rest. The appearance of the imaginary thirst removed by rinsing of the mouth and throat with water or sucking sour candy that cause salivation. At long muscular effort to use a special drinking regime along with the organization of proper nutrition. It is recommended to introduce in the food and drink salts of sodium, phosphorus, magnesium, calcium, as well as additional vitamins. The most effective thirst quencher natural juices and mineral water of type Borjomi. In hot weather for regulation of water-salt metabolism in blood and tissues expedient special reception tablets of sodium chloride and glycerol calcium (in equal proportions). While mountain climbing in the snow and glacier water to drink, you need to add salt or cranberry extract.
With large loss weight (after training and competitions, steam baths) should drink fractional portions.
Cm. Water exchange.