Water: How much is enough for a Day?
Water is a vital part of life,
but what proportion should an individual be drinking? People
often hear that they ought to drink eight glasses of water per day. However, that will not
be entirely true. The commonly touted wisdom of eight glasses of water per
day is also suitable for a few people,
but it's not recommended for all. Some experts say there is a lack of
scientific evidence to support these claims.
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| Glass of Water |
Water % of human body
The human body is mostly
made up of
water, averaging around 60%. The amount of water in the body varies slightly with
age, gender, and fluid balance. Proper hydration is necessary for
critical body functions. All tissue and all
organs need
water to function properly. According to Mitchell et al (1945):
- The brain and heart are 73% water
- Lungs are approximately 83% water
- The skin contains 64% water
- Muscles and kidneys 79%
- Bones 31%.
To survive, humans need
to drink a
certain amount of water every day.
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| No life without water |
Factors that vary water
requirements
Water intake should be
individualized. There is no right amount
for everyone. Elements that impact the quantity of
water wished to include:
- Depends on your body size and weight
- How much exercise do you do
- How hot the weather is
- Your nutrition
- Environment and seasons
- Pregnant or breastfeeding
- How active are you
- your health and body weight
- Age and gender
Daily water intake:
Every day, we lose water via breathing,
sweating, urinating, and bowel movements. To prevent dehydration, you should drink and eat
enough fluids
every day. The American National Academy of Sciences,
Engineering, and Medicine has found a proper daily fluid intake:
- About 15.5 cups (3.7
liters) of water per day for men
- About 11.5 cups (2.7
liters) of water per day for women
In general, children and
teenagers need about 6 to
8 cups of water a day and should eat plenty of fresh, water-rich fruits and vegetables. We
recommend drinking 1/2 to 2 glasses of water every 15 to 20 minutes during a
game or practice.
Importance of hydration
Water contributes to fitness in lots
of ways. If you drink enough it. The Harvard Medical School's Special Health Report
points out
that water has many important roles, including:
Excrete waste products
from
urination, perspiration and defecation, thermoregulation, carry nutrients and oxygen to cells, flush bacteria from the bladder, promote
Healthy Kidney Function, aid digestion, prevent constipation, normalization of blood pressure, protection
of organs
and tissues, reduces skin dryness, replacing sugary drinks with drinking water may help maintain or even
lose weight.
Alternative sources of
water/hydration
- Some studies suggest that about 20% of water intake comes from food and the rest from liquids. It depends on your diet. A high intake of fresh fruits and vegetables means a high water intake from the diet.
- Of all foods, veggies offer the maximum water, regularly greater than 90% water via way of means of weight. vegetables that are rich in water content are (Cucumber Tomatoes, Apples, Peaches, Lettuce, Watercress, Celery, Zucchini, and Broth).
- You get some water through the food you eat, and some produce during metabolism in your body. Liquid foods and beverages are good sources of water. For example, milk, coffee, drinking water, juices, soup, tea, and soda.
Importance of water for pregnant women
During pregnancy, you need more water as compared to another person, as
it helps in forming amniotic fluid, carrying nutrients, removing waste material
and toxins, forming new cells and tissues, and helps in babies' circulation.
Experts suggest drinking 8 to 12 cups a day.
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| Stay hydrated |
Dehydration
Dehydration means losing
more water than your body takes in. If left untreated, it can worsen and become a serious problem. Babies, youngsters, and the aged have an increased risk of dehydration.
Following are the signs of dehydration:
- Is thirsty
- Dark yellow urine with a strong odor
- Dizziness and lightheadedness get tired
- Dry lips, mouth, and eyes
- Rarely urinates, less than 4 times a day
Diabetes, diarrhea,
vomiting, drinking alcohol, sweating after exercise, long sun exposure
(heat stroke), high temperature above 38°C, you pee more (diuretics).
Infants, newborn babies,
older people, people with long-term medical conditions (alcoholism, diabetes),
and athletes are at greater risk of dehydration.
Complications due to dehydration
Dehydration is a serious
health problem and doesn’t ignore if it's chronic.
Common, Symptoms of chronic dehydration are, headache, nausea, muscle cramps, and dizziness.
Persistent
dehydration is associated with:
- Decreased renal function
- Kidney stone
- Urinary tract infection
- Intestinal failure
- Dementia
- High blood pressure
- Severe constipation
- Rapid breathing and heart rate
How to treat dehydration?
Dehydration disturbs the normal body balance of minerals (sugars and salt) and affects body
functions. To avoid dehydration drink water before and after the meal, while
doing exercise, or whenever you feel thirsty. If you are dehydrated drink
plenty of water, juices, sports drink, and milk. If you have vomiting drink a small
quantity of water frequently, and use ORS (oral rehydration solution) or
coconut water. When infants are dehydrated don’t give water alone because it dilutes already
low levels of minerals and may cause many other problems. For them, you may
consult a dietitian or use rehydration solutions given
by teaspoon or syringes.
Importance of water for the brain
The brain which is the control center of the body works properly in the presence of
water. Water helps brain cell in removing toxicants, helps the cell to build up
communication, and deliver nutrients to brain cells.
Everything collapses when the liquid level drops. Water helps the brain in
producing hormones and chemicals (neurotransmitters) and controls their
functioning too. Dehydration causes a high level of cortisol (stress hormone).
Long-term chronic stress affects brain size and cells and causes psychological problems (social withdrawal and
isolation)
Hydration is related to
- Faster decision-making,
- Improve short-term memory,
- Reducing fatigue,
- Increase alertness,
- Improve learning and concentration.
How to make sure proper water intake
- You feel less thirsty
- Your kidney produces colorless, light yellow urine without odor
- Urinate frequently
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