How Much WATER SHOULD I DRINK?
The water is life-giving and is an indispensable ingredient for the body as well as good health, but there is no universal quantity that we all have to take daily. Learn more about your body's need for liquids to calculate how much water you drink each day.
How much water do you need?
Every day, your body loses water through breathing, sweating, urine and bowel movements. For your body to function properly, you need to maintain its water balance by consuming beverages and foods that contain water.
So how much fluid does the average healthy adult need to live in a moderate climate? Adequate daily intake of liquids is:
About 10 glasses (2.5 liters) of liquids for men
Approximately 8 glasses (2 liters) of fluids per day for women
These recommendations include water, other beverages and food. About 20% of the daily intake of liquids usually comes from food, and the remaining 80% from beverages.
According to ORDINANCE No. 1 of 22.01.2018 on the physiological norms for nutrition of the population issued by the Minister of Health, the adequate intake of water per day is about 2 liters for women and 2.5 liters for men.
To find out exactly how much water you need daily, multiply your pounds by 35 ml / kg. That is, if you weigh 65 kg, you need to drink about 2.3 liters of water per day.
Reasons to Drink More Water:
Factors that affect your need for water:
Exercise
If you perform some activity that loads your body, such as sports, prolonged labor, mountain passage, etc., you should drink extra water to compensate for the loss of fluid. It is important to drink water before, during and after a workout.
Environment
Hot and humid weather can make you sweat more and require extra intake of liquids.
Overall health
The body quickly loses fluid at elevated temperature, vomiting and diarrhea. Drink more water and take rehydrating agents. Other conditions that may require increased fluid intake include bladder and kidney stones and urinary tract infections.
Pregnancy or breastfeeding.
Women who are pregnant or breastfeeding need additional fluids to stay hydrated.
Acceptance of some foods and beverages
Energy drinks, coffee, alcohol and salty foods lead to dehydration.
You probably take enough water if:
You rarely feel thirsty
The color of your urine is light yellow
To prevent dehydration:
Create a habit of ordering water in the pubs
Always wear bottled water in your body - a very important habit during the summer months
Keep a large cut of 1.5 l on your desk and one more in the car
Drink water with each meal
Drink water before, during and after workout
Drink water if you feel hungry. Thirst is often confused with hunger.
Insufficient water intake can lead to dehydration. Even slight dehydration can make you exhausted and worsen your concentration. Prolonged dehydration can have fatal consequences for your health. The water does not contain sugars and has zero calories, so it's the best choice for proper hydration.
