How does water enter and leave the body?
After you drink, the water enters the blood in just about 5 minutes and is completely absorbed into the blood within 2 hours. The kidneys play a most important role, filtering the blood and eliminating excess water through the urine. In addition, some of the water also leaks through sweat, breathing and stools.
The body always maintains a balanced endometriosis, says Dr. Elizabeth Barnes, a nutritionist in the United States. If you drink too much water, your body will quickly excrete it through urine. Conversely, when dehydrated, the kidneys will retain the amount of water you have just drunk.
The hormone arginine vasopressin (AVP) and natural thirst are two mechanisms to help maintain this balance. Therefore, the speed water leaves the body depends on water balance, exercise level and kidney health.
Factors affecting water retention time
Not everyone discharges water at the same rate. The following factors have a big impact:
Water source: Water is often discharged quickly, while sugary drinks containing electrolytes or caffeine can stay longer.
Age: Children and adolescents are more likely to lose water faster; on the contrary, the elderly are more likely to lose water due to impaired kidney function.
Physical activity: Athletes, heavy workers or people who are often in hot and humid environments lose water faster.
Kidney function: People with chronic kidney disease are more likely to retain water for longer, easily leading to edema or electrolyte imbalance disorder.
Medications: Urinary supplements, steroids, alcohol, coffee, some antibiotics or heart medications can increase water secretion.
Nutrition: Eating a lot of salt helps the body stay hydrated for longer, increasing the burden on the heart and kidneys.
A diet rich in salt can cause the body to retain water for hours, even the whole day, says Dr. Megan Nunn, a clinical pharmaceutical expert in the US. Reducing salt intake below 2,300 mg of sodium per day will help maintain better fluid balance.
How much water should I drink?
According to the recommendation, adult men need about 3.7 liters of water/day, women about 2.7 liters/day. Pregnant or breastfeeding women need more (3 - 3.8 liters/day).
Not only from drinking water, about 20 - 25% of water comes from foods such as fruits, vegetables, soups or yogurt. These hidden sources contribute significantly to maintaining body moisture.
A simple way to check is to observe urine:
Light yellow: Hydrated body.
Dark yellow: need to be added.
