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00:00 Drinking water when you feel thirsty
or drinking 2 liters of water per day. After all, 2 liters are for everyone. Should I drink water at night? Well, there is a lot of information on the
internet. One professional says one thing, and then
another professional says the opposite. Today, I want to demystify this for you. Thousands of years ago, our primitive ancestors
drank water directly from rivers and lakes to quench their thirst. At that time, drinking water was a matter
of survival, not a matter of feeling thirsty or not. People felt
00:36 thirsty and drank water from the available sources, such as rivers and lakes. As our civilization advanced, humans learned
to channel water by creating fountains, aqueducts, and later the plumbing systems we still use
today. But even so, the concept of drinking a specific
amount of water every day was still unknown. People didn’t talk about how much water you
had to drink in the past. Today, we are constantly bombarded with the
idea that we need to drink a 01:13 certain amount of water every day to
stay hydrated. Is it really necessary? Let’s clarify this issue once and for all. What makes our body feel thirsty? For the proper functioning of our body and
our organs, there is a balance between the amount of water and the amount of salt leaving
our body. The main salt that activates our thirst mechanism,
which the brain interprets as thirst, is sodium, the same table salt we use to season our food. 01:51 That’s why when you over-season your
food, adding too much salt and you eat that salty meal, you tend to feel thirsty afterwards. It’s to rebalance the sodium levels that you
consumed. But there are other salts involved as well,
such as potassium, magnesium, calcium, and also glucose. Yes, sugar is involved in this balance and
also activates thirst mechanisms. That’s why diabetic patients urinate more
and drink more water, because the excess sugar in their bodies signals the need for more
water. If you go a long time without drinking water,
your body naturally loses water to the atmosphere. We lose water through respiration, sweating,
and also through chemical reactions within our body, as well as through urine. If you don’t replenish this water, you will
experience a negative water balance. You start losing water, and consequently,
the concentration of sodium increases. This is detected by sensors in our brain called
03:13 osmoreceptors, which detect if your blood is becoming too concentrated, and this
triggers the mechanisms and symptoms of thirst. So, does that mean I can only drink water
when I feel thirsty? Right and wrong. Let me explain. Our body is extremely adaptive. Recent studies have shown that when you start
increasing this concentration called plasma osmolality before your body activates the
thirst mechanisms, it actually activates other resources to retain water in our body. The main resource is a hormone called vasopressin. This hormone is an antidiuretic hormone and
it causes your body to retain more fluid, concentrating your urine and prioritizing
water for vital functions. Only after some time, when osmolality continues
to rise, our body activates the mechanisms of thirst. If we think about it evolutionarily, this
is very adaptive because we didn’t have water readily available as we do today. We had to go and fetch water. So, before you activate the mechanisms of
thirst, your body resorts to resources to preserve water, such as the antidiuretic hormone
vasopressin. Does this cause any problems? Generally, no, because the difference is small. So, when you feel thirsty, you drink water
and restore the electrolyte balance without causing any serious problems. So, you may be coming to the conclusion that
you should only drink water when you feel thirsty. After all, it doesn’t cause any problems. 05:22 because you will be drinking water without
feeling thirsty. Now, this part of the video is very important,
so pay attention here. Think about your past few days. How many times did you feel thirsty? It’s very common for us to ignore the signs
of thirst when we are focused on a task, working, or engaged in any activity that requires concentration. How many times have you gone the entire morning,
the entire afternoon, and sometimes the whole day without drinking water, only to realize
at the end of the day when your body was signaling with signs such as dry mouth, headache, and
dry eyes? Our daily routine makes us unaware of these
thirst signals. Another thing, if you don’t have the habit
of drinking water or feeling thirsty actively, your body starts getting used to a lower level
of dehydration. So, what will happen is that you will only
feel thirsty when those concentrations are higher, and that can actually be a problem. So, what should you do? Observe. If you’re the type of person who already has
the habit of drinking water and you feel thirsty with any change, then your system is working
well, and there shouldn’t be any problem if you drink water only when you feel thirsty. However, if you’re the type of person who
says, “Oh, I never feel thirsty the whole day. I go through the day without feeling thirsty. My body doesn’t need water,” that’s where
the big problem lies. If you don’t feel thirsty, there’s a danger
that you’re not interpreting the signs of thirst correctly. So, how do you learn this? Start drinking water. You will notice changes in your body. You will start to observe improvements in
the hydration of your mouth, skin, and eyes. You’ll see improvements in headaches. Dehydration is a major cause of headaches. Sometimes, a person wakes up and goes through
the day with a headache, only to find out that they were dehydrated because they didn’t
drink water. So, start observing, start drinking water,
and you will learn to feel thirsty. How much water should you drink? There is an average calculation for people,
which is 35 ml per kilogram of body weight. So, if you weigh 70 kilograms, do the math:
35 x 70 equals 2,450. Approximately 2 and a half liters. I say it’s an average calculation because
if you live in hotter areas, if you engage in strenuous physical activities that make
you sweat a lot, if you talk a lot, for example, if you give many presentations and speak a
lot, you will lose more water through these mechanisms. So, you should increase your water intake. We recommend between 35 to 50 ml per kilogram
of body weight for people who engage in activities that cause water loss. Another important detail: if you have salty
meals or meals with a high glucose or sugar content, such as sweets or cakes, these types
of food require you to drink more water. Combined with that, here’s another question:
what if I have kidney stones? If you have kidney stones, there’s no discussion. You need to drink water even if you don’t
feel thirsty. Water is like medicine for you. It helps prevent the formation of stones. That slight change that triggers the release
of vasopressin before you feel thirsty is enough to concentrate your urine and prevent
the formation of kidney stones. So, if you have kidney stones, you need to
drink at least two and a half liters of water to ensure that you have at least two liters,
because you always need to keep your urine well-diluted to avoid the formation of kidney
stones. A tip I give is also to observe the color
of your urine. If your urine is transparent or light yellow,
it means that during that period, your body resorted to resources to preserve water, thus
concentrating your urine. Just a detail, this color of urine doesn’t
apply to the first urine of the morning. Obviously, the first urine in the morning
is more concentrated because we go through the night without drinking water, and naturally,
our body produces antidiuretic hormones during the deeper stages of sleep to prevent us from
urinating at night and waking up. After all, a good night’s sleep is essential
for the balance of our body. So, if you have any doubts, feel free to leave
them in the comments. Comment if you usually drink water
only when you feel thirsty, or if you’ve gone several days without feeling thirsty and didn’t
realize you were dehydrated. This will help us better understand how our
body works. I hope you enjoyed it. I’m Dr. Tiago, and until the next video.