Drinking mode: how much water you need to drink per day

Water is the basis of life. It is necessary to maintain many vital processes in the body, from the transportation of nutrients to regulating body temperature. The lack of water can lead to dehydration, which is manifested by various symptoms, from fatigue and headache to serious health problems. The question of how much water should be drunk per day is one of the most frequently asked health questions, and the answer to it is not as simple as it seems. In this article, we will consider this topic in detail, discuss the factors affecting the needs of water, the signs of dehydration, and give practical recommendations for maintaining the optimal drinking regime.

The value of water for the body

Before talking about quantity, it is important to understand why water is so important. It performs many key functions, including:

Transportation of nutrients: Water is the main component of blood, which delivers oxygen and nutrients to all cells of the body.
Body temperature regulation: Sleeping is the main mechanism of cooling the body. Evaporation of sweat from the surface of the skin helps to reduce body temperature.
Removing waste: Water helps the kidneys remove waste and toxins from the body through urine.
Lubrication of the joints: Water is part of the synovial fluid, which lubricates the joints and ensures their smooth functioning.
Protection of organs and tissues: Water is a component of cerebrospinal fluid, which protects the brain and spinal cord. It is also part of an amniotic fluid that protects the fetus during pregnancy.
Improving digestion: Water helps to break down food and facilitates its progress on the digestive tract.
Maintaining skin elasticity: Water moisturizes the skin from the inside, making it more elastic and elastic.

The lack of water can adversely affect all these processes, which will lead to various health problems.

General recommendations for water consumption

The statement about the need to drink “8 glasses of water per day” is widespread, but not always accurate. This is rather a general rule that can serve as a starting point. The real needs for water vary depending on many factors that we will consider below.

In general, there are two main approaches to determining the optimal water consumption:

Focus on a sense of thirst: This is the easiest and most natural way. Drink water when you feel thirsty. However, this method can be ineffective for older people and people with some diseases in which a sense of thirst can be reduced.
Calculate an individual need: This method is more accurate, as it takes into account various factors that affect the need for water.

Many healthcare organizations, including the US National Research Council, recommend the following daily fluid consumption standards:

Men: About 3.7 liters (15.5 glasses) per day.
Women: About 2.7 liters (11.5 glasses) per day.

It is important to note that these figures include not only water, but also other liquids, such as tea, coffee, juices, as well as water contained in food.

Factors affecting the need for water

The individual need for water depends on many factors, including:

Level of activity: Physical activity increases the need for water, as the body loses more fluids through sweat. The more intense and longer the training, the more water you need to drink. It is recommended to drink water before, during and after training.
Climate: In a hot and wet climate, the body loses more fluid through sweat, so the need for water increases.
Health status: Some diseases, such as diabetes, renal failure and infections, can increase the need for water. Some drugs can also have a diuretic effect, which leads to dehydration.
Age: Elderly people are more susceptible to dehydration, as they have reduced a sense of thirst and reduced the ability of the kidneys to maintain water. Children also need a sufficient amount of water for growth and development.
Pregnancy and breastfeeding: Pregnant and lactating women need more fluids to maintain the health of both their own and the child. It is recommended to increase water consumption by 300-500 ml per day.
Nutrition diet: The use of a large amount of salt, sugar and caffeine can increase the need for water. Fruits and vegetables, on the contrary, contain a lot of water and can help fill the water balance.
Body weight: People with a larger body weight requires more water, since they have more blood volume and more tissues that need moisturizing.

For a more accurate calculation of the need for water, the following formula can be used:

30-40 ml of water per 1 kg of body weight.

For example, a person weighing 70 kg needs 2100-2800 ml (2.1-2.8 liters) of water per day. With physical activity, the need for water must be increased.

Signs of dehydration

Dehydration can manifest itself by various symptoms, depending on the degree of severity. It is important to know these signs in order to take measures in time and prevent serious complications.

The most common signs of dehydration include:

Feeling thirst: This is the most obvious sign of dehydration. However, as already mentioned, a sense of thirst can be reduced in older people and people with some diseases.
Dry mouth and throat: The lack of saliva leads to dry mouth and throat.
Dark urine: The color of urine is a good indicator of the level of hydration. Bright urine indicates a good level of hydration, and dark urine – about dehydration.
Rare urination: When dehydration, the kidneys try to preserve water, which leads to a decrease in urine volume.
Headache: Dehydration can cause headache, since the lack of fluid leads to a decrease in blood volume and a reduction in pressure.
Fatigue: Dehydration can lead to fatigue, weakness and a decrease in concentration.
Dizziness: Dehydration can cause dizziness, since the lack of fluid leads to a decrease in blood pressure.
Constipation: Dehydration can lead to constipation, since the lack of fluid makes it difficult to advance food along the digestive tract.
Dry skin: Dehydration can lead to dry skin and a decrease in its elasticity.
Muscle cramps: Dehydration can lead to muscle seizures, since the lack of electrolytes that are withdrawn from later disrupts the function of the muscles.

In severe cases, dehydration can lead to serious complications, such as:

Renal failure: Dehydration can disrupt the function of the kidneys and lead to renal failure.
Thermal blow: Dehydration can increase the risk of a thermal blow, especially during physical activity in hot weather.
Convulsions: Severe dehydration can lead to seizures.
Death: In rare cases, severe dehydration can lead to death.

If there are signs of dehydration, it is necessary to immediately take measures to make up for the water balance. Drink water in small sips, avoid sweet drinks and alcohol. In severe cases, medical care may be required.

Sources of water

In addition to pure water, there are other fluid sources that can help replenish the water balance:

Fruits and vegetables: Many fruits and vegetables contain a lot of water, for example, watermelon, cucumber, celery, tomatoes and strawberries. The use of these products can help replenish the water balance and provide the body with the necessary vitamins and minerals.
Juices: Juices can be a good source of liquid, but it is important to choose unsweetened options to avoid excessive sugar consumption.
Tea and coffee: Tea and coffee can also help make up for the water balance, but it is important to remember that they have a diuretic effect and can lead to dehydration if they are consumed in large quantities.
Soups: Soups contain a lot of water and can be useful to maintain water balance, especially in the cold season.
Sports drinks: Sports drinks can be useful during intense training, as they contain electrolytes that are withdrawn from later. However, they should be consumed with caution, as they often contain a lot of sugar.
Water with additives: Adding fruits, vegetables or herbs to the water can make it more tasty and attractive, which can stimulate fluid intake. For example, you can add lemon, cucumber, mint or ginger to the water.

Tips for maintaining the optimal drinking regime

Maintaining the optimal drinking regime is not always simple, but with the help of several simple tips you can make this process easier and more pleasant:

Carry a bottle of water with you: Always carry a bottle of water with you and regularly drink from it during the day. This will help you maintain water balance and prevent dehydration.
Drink water before meals: Drink a glass of water before meals. This will help you feel more well -fed and reduce the amount of food eaten.
Drink water after eating: Drink a glass of water after eating. This will help improve digestion.
Install reminders: Install reminders on a phone or computer to not forget to drink water during the day.
Replace sweet drinks with water: Replace sweet drinks, such as soda and juices, water. This will help you reduce sugar consumption and improve health.
Add the taste to the water: Add fruits, vegetables or grass to water to make it more tasty and attractive.
Drink water during training: Drink water before, during and after training to make up for the loss of liquid through the sweat.
Drink water during the day: Try to drink water evenly during the day, not one gulp.
Pay attention to the color of urine: The color of urine is a good indicator of the level of hydration. Try to maintain the light color of urine.
Drink water when you feel thirsty: Do not ignore the feeling of thirst. Drink water when you feel thirsty.

Hyperhydration: too much water is it bad?

Although dehydration is a common problem, it is important to remember that excessive water consumption (hyperhydration) can also be dangerous. Hyperhydration can lead to hyponatremia, a state in which the level of sodium in the blood becomes dangerously low. Sodium is an important electrolyte that is necessary to maintain the normal function of cells.

Symptoms of hyponatremia include:

Nausea and vomiting
Headache
Confusion
Muscle weakness, spasms or cramps
In severe cases – coma

Hyponatremia is most often found in athletes who drink too much water during long training, as well as in people with some diseases, such as renal failure and heart failure.

To prevent hyperhydration, it is important to listen to your body and drink water only when you feel thirsty. Athletes should drink sports drinks containing electrolytes during long training.

Myths about water

There are many myths about water that can be misleading and leading to an incorrect drinking regime. Consider some of them:

Myth: You need to drink 8 glasses of water per day.
- Reality: The need for water varies depending on many factors, and the general rule “8 glasses per day” is not always suitable for everyone.
Myth: Tea and coffee dehydrate the body.
- Reality: Tea and coffee can also help make up for the water balance, but they have a diuretic effect and can lead to dehydration if they use them in large quantities.
Myth: If you do not feel thirst, you do not need water.
- Reality: A sense of thirst can be reduced in older people and people with some diseases. Therefore, it is important to drink water regularly, even if you do not feel thirst.
Myth: Only pure water is considered.
- Reality: All liquids, including juices, tea, coffee, soups and fruits, contribute to hydration.
Myth: Water helps to lose weight.
- Reality: Water can contribute to a feeling of satiety and, therefore, indirectly help in weight control, but in itself is not a means for weight loss.

It is important to critical of water information and be guided by verified scientific data and individual needs.

Conclusion

Maintaining the optimal drinking regime is an important aspect of health. The individual need for water depends on many factors, such as the level of activity, climate, state of health and age. It is important to listen to your body and drink water when you feel thirsty. Do not forget that other liquids, such as fruits, vegetables, juices, tea and coffee, can also help fill the water balance. Following the advice given in this article, you can maintain an optimal drinking regime and improve your health.