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Water- How Much Should We Consume Everyday?


water
Water

On an average, the body of an adult healthy human being contains 60% water.
But when it comes to the optimum quantity of water to drink every day, everyone has a difference of opinion.

Many doctors recommend drinking 6-8 glasses or 2.5 liters of water every day, but is this recommendation concrete? 

Do other liquids besides water count? And what are the warning signs that you're drinking very less water?

Studies have shown many recommendations over the years. Staying hydrated is a daily necessity, no matter what the thermometer shows. But your individual water requirement depends upon many factors, including your health, how active you are and where you live. There's Not any formula regarding water consumption recommendation for everyone. But knowing more about your body's
 fluids need will help you estimate how much water to drink each day.



How much water should you drink?


Research shows:

1). In the UK, the Eatwell Guide suggests that an individual should aim for 6-8 glasses of water and other liquids as well each day to replace normal water loss – around 1.2 to 1.5 liters. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count in this. 
2). In March 2010, the European Food Safety Authority (EFSA) presented a report suggesting an adequate total daily intake of 2 liters of fluids for women and 2.5 liters for men. This quantity includes drinking water, drinks other than water and the moisture available from the food we eat. On an average, our food is considered to contribute about 20% of our fluid intake which, therefore, suggests a woman should aim to drink about 1.6 liters and a man should aim for 2 liters of water every day.

3). The National Academies of Sciences, Engineering, and Medicine estimated that an adequate daily fluid intake is:
  • About 15 cups (3.7 liters) of fluids for men
  • About 11 cups (2.7 liters) of fluids a day for women
These recommendations cover specifically fluids from water, other beverages, and food. About 20 percent of daily fluid intake usually comes from food and the rest comes from drinks.
But At the end of the day, no one can tell you exactly how much water a normal person should drink. This varies from person to person.

As Much As Body Needs:

Some people may feel better with more water than usual, while for others it only results in more frequent trips to the bathroom. If you want to keep things on pace, these guidelines should apply to the majority of people:
1. When you’re thirsty, drink.


2. When you’re not thirsty anymore, stop.

3. During high heat(summer) and exercise, make sure to drink enough to compensate for the lost fluids.

4. That’s All!

You've probably heard the advice, "Drink eight 7-8 glasses of water a day." That's easy to remember, and it's a reasonable goal.
Most of the healthy people can stay hydrated by drinking water and other fluids other than water whenever they feel thirsty. For some people, less than eight glasses a day might be enough. But other people might need some more.


Do liquids other than water count?

Liquids other than water
Liquids other than water

Water, milk, sugar-free drinks and tea and coffee all count, Fruit juice and smoothies and shakes also count, but because they contain ‘free’ sugars (which are not good at the same time), you should limit these to a combined total of 150-170ml per day.
Many of the foods we eat contribute to our fluid intake – for example, food items like ice cream, soup,and jellies as well as fruit and vegetables with a high amount of water content, such as melon, orange, pineapple or cucumber.

Benefits of drinking water:


Water keeps proper functioning of every system in the body. A scheduled drinking habit always regulates every functioning of your body.
1. Carrying nutrients and oxygen to your cells.

2. Getting rid of wastes through urination, perspiration and bowel movements. 

3. Improving digestion.

4. Preventing constipation.

5. Normalizing Blood Pressure.

6. Boost mood.

7. Stabilizing the Heart Beat.

8. Keeps your temperature normal.

9. Lubricates and cushions joints.

10. Protecting Organs and Tissues.

11. Maintaining Electrolyte (Sodium) balance.

12. Boost Mental Performance.

13. Boost up Physical Performance.

14. Protects sensitive tissues.

What are the symptoms of Dehydration?

Dehydration is a term used when your body is in need of water and you're unable to have access to water or there's not enough water in your body to keep you hydrated. Dehydration is a massacre of any living organism. Thirst and passing dark-colored urine are key signs that you may be dehydrated, as well as feeling lethargic, dizzy or having a dry mouth and lips are also signs of dehydration. 

Tips for avoiding dehydration:

It's not just water that keeps you hydrated. All beverages containing fluid contribute toward your daily needs. And it's surely a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They certainly do, but over the end of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption, according to an article in the 2015 Harvard Men's Health.
To prevent dehydration, drink fluids in a gradual way, throughout the day. An easy way to prevent dehydration is to have a drink at each meal, as well as when thirsty, or with medicine.
And know that you also get fluids from water-rich foods, such as salads, fruit etc.

References:

1.health.harvard.edu.
2.Braun, Charles L.; "Why is water blue?"
3.wikipedia.org
Water- How Much Should We Consume Everyday? Water- How Much Should We Consume Everyday? Reviewed by Piyush Narayan on August 31, 2018 Rating: 5

3 comments:

  1. This is one of the topics about which people are quite uncertain.... thanks for making an effort to make this doubt clearing bolg

    ReplyDelete
  2. Everone has question in his mind that how much to drink water but this article has surely cleared my doubts.

    Thanks for the lovely article.

    ReplyDelete

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