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

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Proper nutrition and drinking regimen is the key to successful longevity. Humans are two-thirds water, which is why it's so important to keep your body hydrated.

General concepts

Drinking regimen is such an order of drinking water, which takes into account the physiological characteristics of a person and environmental conditions. It is important that the supply of fluid in the body is maintained within the normal range. This is especially true for 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 schedule for drinking water should be drawn up according to the age of the person and his type of activity. Lack of fluid can cause significant changes in the body. Symptoms of dehydration include rapid breathing, palpitations, thickening of the blood, nausea, thirst, dry skin, and uncontrolled weight loss. In this case, only the correct drinking regime is capable of normalizing the operation of all internal systems. It will improve water-s alt metabolism and the activity of the central nervous system and all organs.

Excessfluid is just as dangerous to humans as its lack. The kidneys and skin are the first to suffer. Through them, a large amount of s alt begins to be excreted. In this case, a person needs to reduce the amount of water consumed. Chaotic drinking also has a negative effect on the body. It impairs 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 human internal systems.

Benefits of proper drinking regimen

Water is essential to life much more than food. Without food, a person can survive up to one and a half months, and without liquid - no more than 72 hours. Almost 70% of the human body consists of water. Most of all it is contained in the muscle mass (up to 50%), followed by the liver (16%), bones (13%) and blood (5%). The remaining percentage is distributed to the internal organs. Water is everywhere in the human body: in the cells, in their membranes, around them. That is why the organization of the drinking regime is so important for life. Human extracellular fluid 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 regime helps to normalize the main functions of the body. Water is involved in chemical reactions associated with digestion, metabolism, and the breakdown of food particles. In addition, it plays a kind of transport role, that is, it deliversoxygen and other microcomponents into the blood and cells. It is water that maintains a permanent body temperature and ensures that the body is ready for physical activity.

How much to drink

Water enters the body through the digestive tract. It is excreted in several ways at once: with feces, with urine, with sweat, through the lungs. Therefore, the amount of fluid is usually determined by its loss for the current day. Thus, an adult person loses up to 3 liters of water in 24 hours. In hot weather or under heavy loads, much more fluid is excreted. The situation is similar with work in conditions of the highest possible temperature indicators, for example, in the metallurgy industry or in coal mining. In this case, a person should drink 4 to 5 liters of water per day. In such harsh conditions, it is important that the body remains in good shape, and for this it is necessary to normalize the balance of fluid, compensating for its loss.

Under normal living conditions, 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 norm of water (3 liters) should be exactly drunk in the form of a liquid. A large part comes from food.

International norms

Drinking regimen must comply with generally accepted international standards. So, with low activity (sedentary work, a calm lifestyle), the fluid rate for a person weighing from 50 to 60 kg is up to 1.85 liters. With a weight of 70-80 kg, it is necessary 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 weighing from 50 to 60 kg, the amount of liquid drunk varies between 2-3 liters. For those who weigh 70-80 kg, the norm will be 3 liters of water, and for those who weigh 90-100 kg, from 3.3 to 3.6 liters. Living and working conditions are moderate.

With high activity or a harsh hot climate, the amount of drinking can reach up to 5 liters. For people with a build of 50 to 70 kg, the fluid supply should be 2.5-3 liters, for a weight of 80 to 100 kg - about 4 liters. The fuller the person and their physical activity, the higher the level of fluid intake.

When and how to drink

You need to consume water only 15-20 minutes before eating. It is strictly forbidden to drink during meals, even worse - after it. The fact is that the liquid leaves the stomach only 10-15 minutes after it enters through the digestive tract. While eating, water will dilute the bile, contributing to the accelerated breakdown and removal of nutrients. This will significantly impair the digestion process. If you drink plenty of water after eating, all undigested food particles will be subject to fermentation and decay. It is important to know that starch foods are completely broken down only after 2 hours, and protein foods are 2-3 times slower. Therefore, after eating, it is recommended to drink liquid only after the allotted time for digestion has passed.

It is best to start the day with a glass of water, squeezed into it, on an empty stomacha slice of ripe lemon. For breakfast, tea or herbal decoction is suitable (no more than 0.5 l). You should also drink 1-2 glasses of water before each meal. It is advisable not to drink at night. A couple of hours before bedtime, you are allowed to drink 1 glass. In hot weather, when thirst increases, you need to drink 0.5-1 liters more. However, this should be done gradually, in several sips, so as not to irritate the gastric mucosa.

Optimal fluid sources

Plain boiled water is best for frequent drinking. However, the liquid from sewer systems has a number of disadvantages, such as the presence of chlorine and other chemicals that contaminate old pipes. Some of them weather or settle a few hours after keeping in an open container. However, not all chemicals can be eliminated. For example, lead does not evaporate even when boiled. There are also bacteria in sewage water. But in this case, high temperatures (boiling) will come to the rescue. It is worth noting that even "spring" bottled water should be subjected to heat treatment. Proper drinking regimen is based on the abundant consumption of tea. It does not matter what grade it will be, green or black. The main thing is that it be freshly brewed and not strong. Tea contains many biological components such as carbohydrates, amino acids, minerals, pectins, and vitamins. In addition, this drink tones up the vascular system and central nervous system, normalizes digestion and metabolism, relieves headaches.

Another essential for drinkingmode element is juice. Absolutely anything is suitable here: fruit, vegetable and even herbal. Juices are especially rich in vitamins and minerals that are vital for the body.

Proper drinking regime in kindergarten

In preschool institutions, the primary task is to organize timely water consumption in accordance with sanitary standards. The drinking regime in kindergarten provides for the rules for storing boiled water (up to 3 hours). The liquid should be available to the pupils throughout the entire stay in the institution. According to generally accepted standards, a child should consume water in the amount of 80 ml per 1 kilogram of weight. During the time spent in kindergarten, the amount 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. Liquid is supplied only in processed ceramic containers.

Proper drinking regime at school

Each educational institution must provide its students with a centralized water supply system. This also applies to drinking fountains and station taps.

The organization of the drinking regimen at school should be carried out so that students have free access during the day to replenish fluids in the body. The pressure of the fountains should be set so that the height of the jet is from 10 to 25 cm.containers (glasses with tea, juice, compote, bottles, etc.).

General recommendations

Water should be consumed evenly and slowly. In hot weather - a few sips. For an adult, the daily rate of liquid can be calculated by the formula: 40 ml per 1 kg of weight. The most quickly digestible drink is juice. It does not require energy for splitting. The maximum daily volume of juices is up to 1.5 liters.