Water is one of the basic necessities of life, apart from food. When you do not stick to your recommended drinking water intake, your body cannot function at its best. In fact, one cannot stress enough the importance of water for healthy living. Below are the advantages when you drink enough water:
- Your body can get rid of toxic waste efficiently and frequently. Water helps you urinate. It also helps get rid of waste by sweating and stimulating bowel movement.
- Your body can regulate its temperature in a more effective way.
- Drinking enough water can help keep your joints and tissues well lubricated. This can help you prevent any wear and tear in the area, inflammation of the joints, and pain experienced due to the same.
- Water also protects the sensitive tissues in your body
Conversely, when you do not drink enough water, your body can suffer from dehydration. This can lead to fatigue, and other health concerns that are quite serious.
So, how much water does a person need each day?
Approximately 60% of your body is made of water. However, you lose this water on a daily basis through bodily functions such as breathing, urinating, bowel movements, and sweat (especially if you live in sub-tropical regions like India)
According to the National Academies of Science, Engineering and Medicine, the daily water requirement for human body in litres varies according to your gender. For men, the minimum water consumption per day should be around 3.7 litres (the minimum glasses of water per day in this case is roughly 15.5 cups). On the other hand, for women, the recommended daily water intake is 2.7 litres (the minimum glasses of water per day in this case is roughly 11.5 cups). When you are aiming for normal hydration, it is important to note that 20% of the amounts listed above come from your food. You can adjust for your water intake accordingly.
There’s a common rule of thumb that many people have heard of – to stay hydrated, adults should drink at least 8 glasses of water. This can help you monitor your water consumption in a tangible way. However, it is important to understand that the daily water requirement for some people might be more than 8 glasses, while others do not require as much. This is because there are various factors that influence how much water your body needs.
Factors that influence normal hydration
If you are monitoring your water consumption, you must monitor your lifestyle and habits in order to account for any water loss.
The following are some factors that affect the amount of water to drink daily:
- Exercise: Exercising is great for your health. However, it makes you sweat profusely and lose a lot of water in the process. If you have an exercise routine, you must counter the water loss by drinking more. You should drink water before you work out, a little bit during your work out (this depends on the exercises you are doing because it may make you sick), and certainly afterwards! In case you exercise for more than an hour, having an energy drink can help you stay hydrated. This is because it will replenish the electrolytes in your body.
- Weather: If you live in a humid or hot area, then you are bound to sweat. Ensuring that you drink at least a glass of water every hour is the first step you can take to avoid dehydration. Those living in high altitudes are more prone to dehydration.
- Your Health: Health factors such as having a fever can influence your body’s hydration. Other factors like having diarrhoea or vomiting can contribute to the same. Oral rehydration solutions are great for you in such cases as they replenish your body’s electrolytes and keep you hydrated.
- Pregnancy or breastfeeding: If you are pregnant or breastfeeding, you are losing a fair amount of fluids at a rapid rate. While the recommended water daily intake for pregnant women is 11.5 cups, the minimum water consumption per day for breastfeeding women goes up to 13 cups. You should also speak to your doctor about drinking juices and other fluids during this time.
Regular water intake is beneficial for your health. This is why you should try your best to drink water as regularly as possible. If you get bored with water or crave sugary drinks, stick to juices and sports drinks instead of soft drinks. The excess sugar intake can have adverse effects on your health. A delicious juice is your ticket to good hydration and great taste!