Скільки води в організмі людини?

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Скільки води в організмі людини?
Скільки води в організмі людини?

Складно точно визначити скільки води в організмі людини. Адже фактичний середній відсоток води в організмі людини змінюється залежно від статі, віку та ваги. Але одне є незмінним: починаючи з народження, більша половини вашої маси тіла складається з води.

Середній відсоток маси тіла, що становить воду, залишається вище 50 відсотків протягом більшої частини або всього вашого життя, хоча з часом він зменшується.

Продовжуйте читати, щоб дізнатись, скільки води в організмі людини і де вся ця вода зберігається.  Ви також дізнаєтесь, як змінюються відсотки води з віком, як ваше тіло використовує всю цю воду і як визначити відсоток води в організмі.

Графіки відсотків води в тілі

Протягом перших кількох місяців життя майже три чверті ваги вашого тіла складається з води.  Однак цей відсоток починає зменшуватися ще до досягнення вашого першого дня народження.        

Зменшення відсотка води з роками багато в чому пов’язано з тим, що з віком ви отримуєте більше жиру в організмі і менше знежиреної маси.  Жирна тканина містить менше води, ніж нежирна тканина, тому ваша вага та склад тіла впливають на відсоток води в організмі.

Наступні графіки представляють середню загальну кількість води у вашому тілі у відсотках до ваги тіла та ідеальний діапазон для гарного здоров’я.

Вода як відсоток маси тіла у дорослих

ДоросліВік від 12 до 18 роківВік від 19 до 50 роківВік від 51 і старше
ЧоловікСередній: 59Діапазон: 52%-66%Середній: 59%Діапазон: 43%-73%Середній: 56%Діапазон: 47%-67%
ЖінкаСередній: 56%Діапазон: 49%-63%Середній: 50%Діапазон: 41%-60%Середній: 47%Діапазон: 39%-57%

Вода як відсоток маси тіла у немовлят та дітей

 Народження до 6 місяцівВід 6 місяців до 1 рокуВід 1 до 12 років
Немовлята та діти Середній:74%Діапазон: 64%-84%Середній:60%Діапазон: 57%-64%Середній:60%Діапазон: 49%-75%

Де зберігається вся ця вода?

Маючи всю цю воду у вашому тілі, ви можете задатися питанням, де вона зберігається у вашому тілі. Наступна таблиця показує, скільки води знаходиться у ваших органах, тканинах та інших частинах тіла.

Частина тілаВодний процент
мозок і серце73%
легені83%
шкіри64%
м’язи та нирки79%
кістки31%

Крім того, плазма (рідка частина крові) становить приблизно 90 відсотків води. Плазма допомагає переносити клітини крові, поживні речовини та гормони по всьому тілу.

Зберігання води на клітинному рівні

Незалежно від того, де вона знаходиться в організмі, вода зберігається в:

  •  внутрішньоклітинна рідина (МКФ), рідина всередині клітин
  •  позаклітинна рідина (ЕКЗ), рідина поза клітинами

Близько двох третин води в організмі знаходиться всередині клітин, тоді як решта третини знаходиться у позаклітинній рідині.  Мінерали, в тому числі калій і натрій, допомагають підтримувати баланс МКФ та ЕКЗ.

Чому вода так важлива для роботи організму?

Вода необхідна в кожній системі та функціях організму, і вона несе безліч обов’язків.  Наприклад, вода:

  • є будівельним матеріалом нових клітин і ключовою поживною речовиною, на яку покладається кожна клітина для виживання
  • метаболізує та транспортує білки та вуглеводи з їжі, яку ви їсте, щоб живити ваш організм
  • допомагає організму промивати відходи, головним чином через сечу
  • допомагає підтримувати здорову температуру тіла за допомогою поту та дихання при підвищенні температури
  • є частиною системи “амортизатора” в хребті
  • захищає чутливі тканини
  • є частиною рідини, яка оточує і захищає мозок та дитину в утробі матері
  • є основним інгредієнтом слини
  • допомагає підтримувати змащення суглобів

Як визначити свій відсоток води?

Ви можете використовувати онлайн-калькулятори, щоб визначити скільки води в організмі людини.  Є також формули, якими ви можете скористатися.  Наприклад, формула Ватсона розраховує загальну кількість води в організмі в літрах.

Формула Ватсона для чоловіків

2.447 – (0,09145 x вік) + (0,1074 x висота в сантиметрах) + (0,3362 x вага у кілограмах) = загальна вага тіла в літрах

 Формула Ватсона для жінок

–2,097 + (0,1069 x висота в сантиметрах) + (0,2466 x вага в кілограмах) = загальна вага тіла в літрах

Щоб отримати відсоток води у вашому тілі, припустимо, що 1 літр дорівнює 1 кілограму, а потім розділіть свій ЗВГ на вагу.  Це спрощена оцінка, але вона дасть вам уявлення про те, чи відповідаєте ви здоровому діапазону відсотків води в організмі.

Як мені підтримувати здоровий відсоток води?

Отримання достатньої кількості води залежить від їжі та напоїв, які ви вживаєте щодня.  Ідеальна кількість води, яку ви повинні вживати, сильно варіюється залежно від таких факторів, як вік, вага, стан здоров’я та рівень активності.

Ваше тіло, природно, намагається підтримувати здоровий рівень води, виділяючи надлишок води із сечею.  Чим більше води і рідини ви п’єте, тим більше сечі виробляється в нирках.

Якщо ви не вживаєте достатньо води, ви не будете так сильно відвідувати ванну, тому що ваше тіло намагається зберегти рідину і підтримувати належний рівень води.  Занадто мале споживання води підвищує ризик зневоднення та можливої   шкоди для організму.

Розрахунок витрати води

Щоб підрахувати, скільки води слід пити щодня, щоб підтримувати здорову кількість води в організмі, розділіть свою вагу у фунтах на 2 і випийте цю кількість в унціях.

Наприклад, людина вагою 180 фунтів повинна прагнути 90 унцій води або приблизно від семи до восьми склянок 12 унцій щодня.

Майте на увазі, що споживати воду можна різними способами.  Наприклад, склянка апельсинового соку – це переважно вода.

Однак будьте обережні, оскільки напої з кофеїном, такі як кава, чай або деякі газовані напої, можуть мати сечогінну дію.  Ви все одно будете утримувати багато води в цих напоях, але кофеїн змусить вас частіше мочитися, тож ви втратите більше рідини, ніж пили воду.

Алкоголь також має сечогінні властивості і не є здоровим способом досягнення ваших цілей споживання води.

Їжа з великою кількістю води

Продукти, що містять високий відсоток води, включають:

  •  полуниця та інші ягоди
  •  апельсини та інші цитрусові
  •  салат
  •  огірки
  •  шпинат
  •  кавун, диня та інше
  •  знежирене молоко

Супи та бульйони також переважно є водою, але слідкуйте за калорійністю та високим вмістом натрію, що може зробити ці варіанти трохи менш корисними.

Які ознаки зневоднення?

Дегідратація та супутні проблеми зі здоров’ям особливо ризиковані для людей, які займаються спортом або працюють у спекотну вологу погоду.

Також фізична активність у сухому теплі означає, що піт випаровується швидше, прискорюючи втрату рідини та роблячи вас більш вразливими до зневоднення.

Хронічні проблеми зі здоров’ям, такі як діабет та хвороби нирок, збільшують шанси зневоднення через посилене сечовипускання.  Навіть хворіючи на застуду, ви можете менше їсти та пити стільки, скільки зазвичай, і ризикувати зневодненням.

Хоча спрага, безумовно, є найбільш очевидною ознакою зневоднення, ваше тіло фактично стає зневодненим до того, як ви відчуєте спрагу.  Інші симптоми зневоднення включають:

  •  втома
  •  темна сеча
  •  рідше сечовипускання
  •  сухість у роті
  •  запаморочення
  •  плутанина

Немовлята та маленькі діти, які страждають на зневоднення, можуть мати ті самі симптоми, а також сухі підгузники протягом тривалого періоду та плач без сліз.

Ризики зневоднення

Ризики зневоднення є великими і серйозними:

  • теплові травми, починаючи з судом, але потенційно призводячи до теплового удару
  • інфекції сечовивідних шляхів, камені в нирках та супутні захворювання
  • судоми внаслідок дисбалансу натрію, калію та інших електролітів
  • раптові перепади артеріального тиску, що призводять до непритомності та падіння або гіповолемічного шоку, потенційно небезпечного для життя стану, спричиненого аномально низьким рівнем кисню в організмі 

Чи можна пити занадто багато води?

Хоча це і незвично, можна пити занадто багато води, що може спричинити інтоксикацію водою, стан, при якому рівень натрію, калію та інших електролітів розбавляється.

Якщо рівень натрію падає занадто низько, результатом є гіпонатріємія, яка може призвести до кількох потенційно серйозних проблем зі здоров’ям.

Певні захворювання можуть зробити вас більш вразливими до водної інтоксикації, оскільки вони спричиняють затримку рідини в організмі.  Тому навіть вживання нормальної кількості води може підняти ваш рівень занадто високо.

Ці умови включають:

  •  застійна серцева недостатність
  •  захворювання нирок
  •  погано керований діабет

Висновок

Скільки води в організмі людини однозначно сказати складно. Точний відсоток води змінюється з віком, збільшенням або втратою ваги, а також щоденним споживанням води та втратою води.  Зазвичай ви знаходитесь у здоровому діапазоні, якщо відсоток води в організмі становить понад 50 відсотків протягом усього життя.

Поки ви робите споживання води та рідини частиною свого дня – збільшуючи споживання у спекотні дні та фізично докладаючи сили, ви повинні вміти підтримувати здоровий рівень рідини та уникати потенційних проблем зі здоров’ям, які виникають при зневодненні. 

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