Why not drink 2 liters of water a day and take 10,000 steps? dietitian answers

Not so long ago, Scottish scientists disproved the most common food theory that a person should drink 2 liters of water a day. Together with dietitian and endocrinologist Albina Komissarova, we decided to figure out how much fluid we really need and what other myths we continue to believe.

Albina Komissarova

Why is it not necessary to drink 2 liters of water a day?

In fact, the idea of ​​two liters of water is the most widely believed myth. Based on data from Medical News Today and the National Academy of Medicine (NAM), we can say the following.

– Officially, the amount of water a person should drink daily is not regulated in any way. Current recommendations refer to the total amount of liquid, which is all beverages, including coffee, tea, milk, water from food.

– Regardless of its shape, all liquids consumed in the form of food and drink are absorbed and physiologically act in the same way.

– There are recommendations for the total amount of fluid NAM dispenses per day:

• 2.7 liters for women;
• 3.7 liters for men;
• 20% liquid from food, 80% from beverages.

However, these values ​​are average values ​​and do not take into account the individual needs of each organism and differences in water loss (eg due to sports or disease). There are no recommendations for plain water consumption. The body itself controls the balance, so we can only hear and drink when we are thirsty. In addition, even if the daily water norm is not reached, there is no risk to health because the body itself controls the fluid release processes.

Coffee does not dry the body

Another common myth is that coffee dries you out. In 1928, a study was conducted confirming that the volume of urine does not increase when drinks containing caffeine are consumed. This was confirmed by later studies – caffeine is not associated with dehydration.

It is also worth remembering that there is a medical norm of water per day – 30 ml / kg. It is used when the person needs to consume it due to various diseases. Thirst can guide a healthy person.

Does water help you lose weight?

Drinking more water is one of the first suggestions we hear online when we decide to lose weight. No one denies the benefits of fluid intake, but again, the body doesn’t particularly need water. Therefore, there are norms for the consumption of liquids (in food and even in sweet drinks). Water is usually only recommended because it contains no calories and sugar, which is especially important when losing weight.

On the other hand, there is also research confirming the link between weight loss and water consumption. People who drank half a liter more water than before lost a few dozen extra calories. The result, however, does not matter.

10,000 steps a day just another myth?

The 10,000 step mark was introduced before the Tokyo Olympics in 1964, thanks to the Japanese Yamasa Watch pedometer. It was called Manpo-kei, meaning “counter of 10,000 steps”. Its creator stated that if you take this many steps in a day, you can forget all diseases. For him, it was a marketing gimmick and the whole world embraced the idea.

But a Harvard School study of 16,000 women showed that taking more than 4,000 steps a day resulted in a reduction in cardiovascular death. Therefore, it is not necessary to achieve imaginary norms. Being physically active for at least 30 minutes a day is the only recommendation today. Walking, cycling, sports, cleaning – anything that requires physical activity.