How much water should you drink per day?
We can go for 50 days without food, but lone two to three without body of water. Water is substantive to the human body and we need about 2.5 litres of water a sidereal day. 1 Most of this will come from fluids but some from hearty or liquid food .
The sum of 2.5 litres per day is a rough appraisal and depends on respective factors :
- Level of physical activity
- Temperature & climate
Water in our body
The water content in our body diminishes as we long time. Newborns have the most with 75 % and the aged the least with 55 %. Adults have on average 60 % of water in their body. 1, 2
indeed where precisely in the body is the water stored ? One third is in our blood and between our cells, while the majority, two thirds, is in our cells.
If your body gets dehydrated, many bodily functions can be affected, because body of water regulates : 2
- Body temperature
- Hormone regulation
- Energy expenditure stimulation
- Thickness of blood
- Skin moisture
- Cell longevity
- Positive digestion
- Cushion function for the spinal cord, brain and eyes
- Waste product elimination
Our soundbox loses water constantly through hint, sweat, urine and faeces. 1 We lose even more water if we are ill, through vomit and diarrhea, so this increases our risk of dehydration .
How thirsty are you?
Because water is therefore authoritative for our survival our torso has a very good way of letting us know if we are becoming dehydrated. Thirst. If you feel thirsty, you know you need to drink .
Have you always wondered how your body knows when you ’ re dehydrated ? In our brain, receptors measure blood consistency and react if it gets thin. As a resultant role, a hormone called vasopressin gets released into our arrangement. Vasopressin makes certain we keep more water system in our body, by retaining water in our kidneys and igniting the feel of crave. 1
If you want to double check your hydration condition, a bare way is to look at the color of your urine. Light yellow means you ’ ra hydrated, but if it turns darkness yellow you are dehydrated .
Dehydration, which happens when the soundbox does not have adequate water, is very dangerous. If we lose just 1 % of our body water, we have decreased exponent for exert, decrease temperature see in our body and less appetite. At 5 % body of water loss, our mental performance decreases ; with worry digest, excitability, sleepiness, and often headaches. If we lose more than 8 % of our water, we could actually die. 1
Have you ever been so concentrated or busy you plainly forgot to drink ? Symptoms that might show up are : 1
- Dry, sticky mouth
- Muscle cramps
- Dry skin
- Loss of concentration
The european Food Safety Authority ( EFSA ) proposes the follow guidelines for healthy total water inhalation. 1
|Group||Recommended total water intake (per day)|
|Infants ( 0-6 months old )||100 – 190 milliliter per kilogram bodyweight, from breastmilk|
|Infants ( 6-12 months erstwhile )||0.8 – 1.0 litres|
|Children ( 1-2 years old )||1.1 – 1.2 litres|
|Children ( 2-3 years honest-to-god )||1.3 litres|
|Children ( 4-8 years honest-to-god )||1.6 litres|
|Boys ( 9-13 years old )||2.1 litres|
|Girls ( 9-13 years old )||1.9 litres|
|Adult men ( older than 14 years )||2.5 litres|
|Adult women ( older than 14 years )||2.0 litres|
Drinking this much water seems like a lot but remember that these are recommendations for our overall body of water intake, which includes the body of water we take in through our food .
As a rule of flick, 20-30 % of the water we need comes from our food. Eating a balance diet with a broad assortment of fruit and vegetables can already help us stay hydrated .
The commend intake of water system we need to drink would look more like this :
Too much water
The ‘ more is not constantly better ’ rule does apply when it comes to water. You can get water drunkenness, hyponatremia, from drinking excessively much. This is a condition of overhydration causing salt levels to lower in the blood and excessive urine to move inside cells which may lead to lung congestion and loss of muscle cells. 1 therefore, it ’ s recommended to always add a act of salt to your water when you have to drink an exceeding total. For example, we need to drink a batch, specially when exercising in a hot climate and for long periods of time ( e.g. long-distance bicycle and marathons ) as a lot of fluid is lost through sweat. Sweat loss besides means salt loss, which can cause cramps and debilitation. therefore, it ’ randomness important to drink isotonic drinks, which contain sodium and represent with the constitution of our body fluids. 1
Best sources of water
It ’ s easy to drink more fluids on a daily footing. not entirely complain body of water but all sorts of drinks can keep you hydrated .
TIP: If you don ’ thymine like the taste of plain water there ’ re some ways you can make it more enjoyable. A refresh manner is to add either frosting cubes, slices of lemon, cucumber, some mint or berries .
When we open the water faucet, we have drinking body of water at our disposal at any time. Water is all-important to our lives, but we might take its presence for granted. governmental authorities regulate the safety of water used for homo pulmonary tuberculosis ( e.g. as drink water or in food production ). The quality of the water depends on its generator. For safety, solicit water needs to be filtered multiple times, to bind crap, and alone a minimal total of bactericidal ( e.g. chlorine ) can be added to kill any remaining microorganisms .
Make hydration easy
Some easy practical solutions can prevent dehydration. Always carry a refillable water bottle with you and challenge yourself to finish it by the end of the day. This makes sure you always have comfortable access to water and don ’ t need to buy fictile bottles. besides, make certain to have water near you when you are at exploit. To make toast even easier ( and more playfulness ) you can use a reclaimable straw. finally, there are certain apps that can help you keep racetrack of your water system inhalation and send you reminders to drink throughout the day .