How much water should we drink a day? It’s a simple question, but the answer depends on many factors like weather, our age and daily activity. Although recommendations vary widely, it is good to know our fluid needs to estimate how much to drink a day.
Benefits of drinking water
Water is the most important chemical component of the body, 60% of who we are is water. Every system in our body depends on it. Water carries toxins out of each body, nutrients, and oxygen to cells and provides moisture for the ears, nose, and throat. It regulates our body temperature, protects our organs and tissues, prevents constipation, helps lubricate our joints and gives us fully.
Lack of water can lead to dehydration, mild dehydration can reduce our energy and make us feel tired. Our body loses water by the breath and breathing, and also perspiration from our skin. These losses are called “insensible losses” and not notice them. We lose about a liter a day through insensible losses. We also lose water when you urinate, it produces about 1.5 liters of urine per day and for our bodies to function properly we must compensate for these losses. In general, doctors recommend 8 glasses of water a day.
An important tip is that we must constantly drink water so we never get to feel thirsty, so will produce 1 ½ liter of clear or slightly yellow urine. If our urine is clear or transparent, then our water consumption is adequate.
Factors make our water needs vary:
Exercise. Any activity that makes you sweat will that we should drink to replenish the water lost. About 400-600 ml properly compensate for the loss in short activities. For activities lasting more than 1 hour, require more water. For this type of strenuous activity and long-term, we recommend taking a sports drink that contains sodium and is lost along with water during heavy sweating. The lack of sodium is called hypothermia and can be very dangerous.
Environment. If you live in a hot and humid climate our body loses more water by evaporation. Heated places also can cause dry skin. Heights of over 2500 meters above sea level can cause Sorin emos more frequently and fast breathing so can cause major losses. It is important to replace the losses.
Conditions of health and disease. When we have a fever, vomiting, and diarrhea, the body loses more water. Under these conditions, you can try a serum. Also if you suffer from any respiratory infections or urinary tract is recommended to drink more water to help your body to eliminate bacteria.
Pregnancy and lactation. Women in these conditions should drink more water to stay hydrated, pregnant women should drink 10 glasses of water a day and those who are breastfeeding 13 glasses a day.
Although it is important to have a glass of water within reach, what we eat also contributes water. The meal contains about 20% water. Foods high in water are fruits and vegetables, and beverages such as milk, yogurt, and juices.
By the time we feel thirsty, we’re already slightly dehydrated. As we age we lose the ability to sense thirst signals. On the other hand, if we experience very thirsty and very often go to the bathroom, you can try a delicate medical condition we must consult the doctor.
Tips for staying hydrated:
- Take a glass of water with each meal and between each meal.
- Hydrate before, during and after exercise.
- In parties and replaces soda water and alcohol.
- Eat fruits and vegetables in adequate amounts (3 to 5 cups of fruits and vegetables).
- Avoid eating salty foods and alcohol, which promote dehydration.
- Always charge a bottle of plain water with us.
- Remember that dehydration causes headaches. Drink two glasses of water instead of a drug.
- Bring with you wherever water bottle, you can bring in your purse, backpack or car, so you never have to take another liquid.
Water and weight control
Drinking water is vital to help us have a healthy weight. When we drink water our stomach expands, sending satiety signals to the brain. Many times we confuse hunger with thirst, so drink water often help us avoid overeating.
Now you know the reasons why drinking enough water. Up to you to include enough water, you will see how good you feel. Health!
My final tip: Use a water filter pitcher for your family.