Drinking regime: organization and rules. Organization of drinking regime in school or kindergarten

Proper nutrition and drinking regimen are the key to successful longevity. A person is two-thirds of water, so it is so important to maintain a balance of fluid in the body.

General concepts

Drinking regime is the order of water consumption, which takes into account the physiological characteristics of a person and the environment. It is important that the fluid reserve in the body is kept within normal limits. Especially it concerns people living or working in conditions of high heat. The organization of the drinking regime also takes into account the duration of physical activity.

The correct order of water consumption should be made relative to the age of the person and his type of activity. Lack of fluid can cause significant changes in the body. From the symptoms of dehydration, you can distinguish more frequent breathing, palpitations, thickening of the blood, nausea, thirst, dryness of the skin, uncontrollable weight loss. Normalize the operation of all internal systems in this case is able only to the correct drinking regime. It will improve water-salt metabolism and the activity of the central nervous system and all organs. Excess fluid is as dangerous to humans as its deficiency. Primarily affected kidney and skin. Through them, a large number of salts begins to be excreted. In this case, the person needs to reduce the amount of water consumed. Disorderly drinking also has an adverse effect on the body. It worsens the digestive process, creates an additional burden on the heart and kidneys.

It is worth noting that most of the water enters the body in the form of liquid and food and only 10% is formed in the internal systems of man.

The Benefits of the Proper Drinking Regime

Water is necessary for life much more than food. Without food, a person can survive for up to a month and a half, and without liquid - no more than 72 hours. Almost 70% of the human body consists of water. Most of it is contained in muscle mass (up to 50%), followed by liver (16%), bone (13%) and blood (5%). The remaining percentage is distributed to internal organs.

In the human body, water is everywhere: in cells, in their shell, around them. That is why the organization of the drinking regime is so important for life. The extracellular fluid of man is similar in composition to sea water. This is blood, and lymph, and the spinal cord, and intestinal juices. A large percentage of the composition of the extracellular fluid is occupied by protein and sodium. Proper drinking regimen helps to normalize the body's main functions. Water participates in chemical reactions associated with digestion, metabolism, splitting of food particles. In addition, it plays a peculiar transport role, that is, it delivers oxygen and other microcomponents to the blood and cells. It is the water that maintains the body's permanent temperature and ensures the organism's readiness for physical activity.

How much should I drink?

Water enters the body through the digestive tract. It is withdrawn at once in several ways: with feces, with urine, with sweat, through the lungs. Therefore, the amount of liquid is usually determined by its loss for the current day. So, an adult man loses up to 3 liters of water in 24 hours.

In hot weather or with severe fluid loads, much more is output. A similar situation with work in conditions of the highest possible temperature indicators, for example, in the metallurgical industry or in coal mining. In this case, a person should drink from 4 to 5 liters of water per day. In such severe conditions, it is important that the body remains in tone, and for this it is necessary to normalize the balance of the fluid, compensating for its loss. Under normal conditions of life, a person should drink from 2.5 to 3 liters of water. This is approximately 12 glasses (8 cups). However, this does not mean that the daily water norm (3 liters) should be drunk exactly in the form of a liquid. A large part comes to the body from food.

International standards

The drinking regime must comply with generally accepted international standards. So, with low activity (sedentary work, a quiet lifestyle), the liquid norm for a person weighing from 50 to 60 kg is up to 1.85 liters. At a weight of 70-80 kg, you need to drink up to 2.5 liters, 90-100 kg - up to 3.1 liters. At the same time, working and living conditions should be favorable.

With moderate activity for people with a weight of 50 to 60 kg, the amount of drunk fluid varies within 2-3 liters. For those who weigh 70-80 kg, the norm will be 3 liters of water, and for those who are 90-100 kg, from 3.3 to 3.6 liters. Living and working conditions are moderate. With high activity or severe hot climate, the amount of drinking can reach up to 5 liters. For people with a complexion from 50 to 70 kg, the fluid reserve should be 2.5-3 liters, for weight from 80 to 100 kg - about 4 liters. The fuller the person and his physical load, the higher the level of fluid consumed.

When and how you should drink

You need to consume water only for 15-20 minutes before eating. It is strictly forbidden to drink during meals, even worse - after it. The fact is that the fluid leaves the stomach only 10-15 minutes after it enters the digestive tract. During the meal water will dilute the bile, promoting accelerated cleavage and excretion of nutrients. This will greatly worsen the process of digestion.

With a plentiful drink after eating, all undigested food particles will be prone to fermentation and putrefaction. It is important to know that food with starch content is completely cleaved only after 2 hours, and protein - 2-3 times slower. Therefore, after eating, it is recommended to use liquid only after the time allowed for digestion. Start the day best with a glass of water drunk on an empty stomach with a slice of ripe lemon squeezed into it. For breakfast, tea or herbal decoction (no more than 0.5 liters) is suitable. Also, you should drink 1-2 glasses of water before each meal. At night, it is advisable not to drink. For a couple of hours before sleep, you can drink 1 glass.

In hot weather, when thirst intensifies, you need to drink 0.5-1 liters more. However, it should be done gradually, in a few sips, so as not to irritate the gastric mucosa.

Optimal fluid sources

Best for frequent drinking is a simple boiled water. Nevertheless, the liquid from sewage systems has a number of drawbacks, such as the presence of chlorine and other chemical elements that pollute the old pipes. Some of them are eroded or settled after a few hours after being kept in an open container. However, not all chemicals can be disposed of. For example, lead does not evaporate even when boiling. Also in the sewer water there are bacteria. But in this case, high temperatures (boiling) will come to the rescue. It should be noted that heat treatment should even be subjected to "spring" water from bottles.

The right drinking regime is based on the abundant consumption of tea. It does not matter what kind it is, green or black. The main thing is that it is freshly brewed and not strong. Tea contains many biological components, such as carbohydrates, amino acids, minerals, pectins, vitamins. In addition, this drink tones the vascular system and the central nervous system, normalizes digestion and metabolism, removes the headache. Another important element for drinking is juice. Here, absolutely any: fruity, vegetable and even herbal. In juices, especially a lot of vitamins and minerals, vital for the body.

The regime of proper drinking in kindergarten

In pre-school institutions, the primary task is to organize timely water consumption in accordance with sanitary standards. Drinking regime in the kindergarten provides rules for storing boiled water (up to 3 hours). The liquid should be available to the pupils during the whole stay in the walls of the institution.

According to generally accepted norms, the child must consume water in the amount of 80 ml per 1 kg of weight. During the stay in the kindergarten, the volume of liquid drunk by the pupil must be at least 70% of the weight. It is important that the water temperature is between 18 and 20 degrees. The liquid is supplied only in treated ceramic containers.

The correct drinking regime in school

Each educational institution must provide its students with a centralized water supply system. This applies to drinking fountains, and station cranes. The organization of the drinking regime in the school should be carried out in such a way that the students in a free access during the day had the opportunity to replenish the body of fluid in the body. The head of the fountains should be set such that the height of the jet is from 10 to 25 cm.

In case of malfunctions with centralized water supply, it is necessary to organize a temporary drink regime using prepacked liquid in containers (glasses with tea, juice, compote, bottles, etc.).

General recommendations

Consume water evenly and slowly. In the hot season - a few sips. For an adult, the daily amount of fluid can be calculated by the formula: 40 ml per 1 kg of mass. The most quickly consumed drink is juice. It does not require energy for splitting. The maximum daily volume of juices is up to 1.5 liters.