How much water should you drink? Is there a norm?

{{ banner_block|raw }}

Why is it important to drink enough water?

Did you know that the aging process is largely a result of dehydration in our cells and organs? As we get older, our bodies slowly lose water, which affects everything from skin elasticity and joint health to digestion and brain function. In fact, in childhood, the body consists of 75% water, and in old age - only 55%. 

Staying hydrated has many essential benefits: 

• improves brain function

• keeps the skin toned, helps maintain elasticity

• affects metabolism and its speed

• helps the heart work

• helps remove toxins and waste through the urinary system and gastrointestinal tract

• lubricates joints

• helps effectively recover after training

• increases mood and productivity

So do not tolerate thirst, it is better to drink waterand stay hydrated!

How water helps you lose weight: secrets of effective weight loss with water

Lack of fluid in the body leads to dehydration. A negative water balance is when you lose more water than you receive.  This condition can lead to serious consequences, including:

• loss of strength

• deterioration of brain function

• headaches and muscle weakness

• decline in physical performance

• decrease in flexibility, strength, and endurance.

These events occur because we lose fluid through breathing, sweat, urination, and even at rest! 

In addition, when we lose water, we also lose vital minerals and electrolytes (sodium, calcium, potassium, magnesium, chloride, and phosphorus). These minerals maintain the water-salt balance in our body, internal levels of hydration, and impact our metabolic rates.  

So, how much water should you drink per day to avoid dehydration?

Daily water intake

Is there really an average fluid intake?

The dietary guidelines published on the website of the National Health Service (NHS) of the United Kingdom (England, Wales, Scotland and Northern Ireland) suggest drinking 6-8 cups or glasses of water per day. However, the volume of the container is not specified.

Drinks without added sugar like water, low-fat milk, tea, and coffee will aid in hydration. However, limit fruit juices and smoothies to 150 ml per day because of their natural sugars.

Here’s an example for calculating your personal water needs: If you weigh 60 kg (132 lbs), don’t train regularly, and are in a comfortable (not hot) climate, multiply your weight by 30 ml. This equals 1.8 liters of water per day, which you can use as a general guideline, adjusting as needed based on your thirst and activity level

If you are actively training or are in a hot climate, then drink according to thirst, but not less than two (or even three) liters of water per day.

Before and after training, drink an additional 200 ml, do not forget about drinking during the training process.

Mindfulness made easy — and 70% off. Use promo code MEDIUM and start training with us today.

What factors influence water consumption?

The main factors that influence water consumption are:

• climate: the higher the ambient temperature, the more fluid you lose, which means the more water you need to drink

• body weight: the more weight, the more fluid the body uses

• physical activity: during high-intensity exercise in the heat, drink fluids with electrolytes

• diet: If your diet includes plenty of fresh, juicy fruits and vegetables, your body will get some hydration from them. However, if your diet is mostly dry foods like meat and grains, you’ll need to drink more water to stay properly hydrated

• health status:  we need to drink more fluids during illnesses and when the weather is hot.

•  during pregnancy

Recommendations for maintaining water balance

Remember that children (especially infants) and the elderly are more susceptible to dehydration. If you care for someone in these age groups, pay attention to the general condition of your loved ones and make sure that their urine is light in color. Dark urine is a sign of dehydration.

To help you remember to drink enough, place a jug or glass of water in a visible place that you will see throughout the day.

Use gadgets that remind you to drink throughout the day. However, do not force yourself to drink. If you feel well and your body does not show any signs of dehydration, then do not drink! Focus on your feeling of thirst and hydrate accordingly.

Signs of dehydration and how to avoid them

Dehydration can be recognized by the following signs:

• extreme weakness and fatigue

• disorientation and dizziness

• dark urine, infrequent urination

• rapid breathing and heartbeat

• in children: seems sleepy; fewer wet diapers; few or no tears when crying; the fontanelle (soft spot on the head) sinks inward.

Most importantly, avoid sweet and caffeinated drinks, they do not quench thirst, but often only increase it.

Have access to clean water during the day. Make the process enjoyable - add berries and fruits to spruce up the drink. Be attentive to yourself and your loved ones.

Be healthy!