How much water should we be drinking in a day?


    Water represents nearly 70% of human body weight

Every system in our body depends on water. It removes toxins from vital organs and carries nutrients to all the cells from out body. The lack of water can lead to dehydration, a condition that occurs when the body does not have enough water for normal functioning. Dehydration can drain your energy, making you feel tired.

Research shows that at least 2 liters of water are necessary for our body to eliminate toxins and help the brain to function optimally. If you drink enough water, your energy level will be more consistent and digestive problems such as irritable bowel syndrome or constipation are not issues you have to resolve if you increase the water in the body. Your skin has everything to gain from water; the cells from the hair will also be hydrated, meaning that your hair will shine! We all remove water every day through breathing, perspiration, urine and bowel movements. For our body to function normally, we have to refuel by drinking water supplies and consume beverages that contain water.

So how much water needs a normal adult for healthy living in a temperate environment? Research show that for men, daily water intake should be 3m (about 13 cups) daily and women should consume 2.2l (about 9 cups) daily.  We’ve all heard about the consumption of 8 glasses of water daily. 8 glasses of water means around 2l, meaning only 1 cup less than the above recommendations. Although the rule has no scientific support 8 glasses remains popular because it is easy to remember. Of course that the amount of water that you drink can be different regarding how active you are, the climate from where you live, if you are pregnant or if you have a cold, and so on. If you go to the gym or get involved in any activity that makes you sweat, you need to drink extra water to compensate for fluid loss. A surplus of 400 – 600ml (2-3 glasses) of water is sufficient if the practice light exercise, but exercise lasting less than 1 h (such as participation in a marathon) requires a higher fluid intake.

Although it’s a good idea to always have a bottle of water on your desk, you should know that water can come from other sources. What you eat has a significant input of water like fruits and vegetables such as watermelon and tomatoes that contain more than 90% water. Milk and juice drinks contain mostly water; beer, wine or drinks with caffeine such as coffee, tea or soda can contribute to your fluid intake, but they should not be prevalent in your diet. Water remains the best choice because it has no calorie, it is cheaper and more available than any other liquid.

To stay away from dehydration and to make sure your body gets the necessary amount of liquid, choose water as a preferred drink. It is a good idea to drink a glass of water with each meal and between meals and also drink water before, during and after exercise. Take care and do not drink large amounts of water. You can get sick. In general, though, consumption of too much water is rare in our lifestyle.


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