Our body consists of 60% of water, so it is very important to stay hydrated. The use of water benefits us in different ways. Water is necessary for digestion, heart functioning, brain functioning, and other maintenance of the body. Water exists in all of the body’s cells, inside of the blood and also outside of the cells where it serves an important role as well. So how much water should we drink every day? What will happen if I don’t drink water? Let’s find out…
How much water should we drink each day?
The need for water for the body depends on many factors, like temperature, activity level, age, gender, etc. Our body loses water in many activities like respiration, breathing, urine, etc. So an ample amount of water should be used for the better functioning of the body. Mayo Clinic reports that According to the U.S National Academies of Science, Engineering and Medicine determined the average water intake should be
15.5 cups (3.7litre) for men
11.6 cups (2.7litre) for women.
These requirements should not be filled only from water but other beverages and food are also part of it. Similarly, the European Food Safety Authority issued a report proposing a total intake of 2litre for women and 2.5 liters for men. The amount of drinking includes all the food and beverages that contain water. The common recommendation for daily fluid intake is about two liters for men and one liter for women. It’s important to note that these numbers are just a general guideline and no set number applies to everyone. Every person has different needs depending on their gender, size, weight, fitness level, activity level, and more.
Factors that affect the need for Fluid:
The need for water varies for gender. According to research, male needs more water than female. Females requirement is to drink 2.7 liters of water in each while the male requirement is 3.7 liters.
b. Life Stage
When a woman is pregnant she needs more water than normal condition. The fluid is required to maintain the amniotic fluid level. Similarly, According to the Academy of Nutrition and Dietetics, if a woman is breastfeeding her baby, she needs more fluids so her body can make more milk.
People who are living in hot weather need more fluids than those who are living in cold weather. In hot weather people more sweat. As a result, they need more liquids for the proper functioning of the body.
d. Eating Pattern
An eating pattern is also responsible for the need for water. As Mayo Clinic suggests that food that we eat affects our hydration and the number of liquids that we need to take. For example use of fruits and vegetables in high amounts can affect our hydration. In this case, we do not need to take a huge amount of water.
One of the key factors for determining the amount of water is activity level. As we know, some individuals are involved in the more intense form of work. In this case, they need to drink more water or fluids. Similarly, those who do regular exercise, need to take a good amount of water. It is very hard to assess the need for water-based on activity level because people sweat at different rates according to the American College of Medicine.
Why Should We Drink Water?
Drinking enough water is great for your health—and your beauty. Water makes up about 60 percent of your brain, 90 percent of your muscle tissue, and 99 percent of your blood. Although all these components are mostly made up of water, we don’t always have enough in our bodies. Water helps you recover faster after exercise, helps keep your body hydrated, and has even been shown to improve brain function. Similarly, research indicates that people who drank two or more glasses a day had significantly less weight gain than those who didn’t drink as much. Drinking more water can help curb cravings for unhealthy foods. When you’re dehydrated, your body will crave things like sugar and salt—which can lead to overeating. Besides it, a good intake of water protects us from anxiety and depression.
For more Information Check; Amazing Benefits Of Drinking Water
Does a lot of Water is Harmful to the Body?
Drinking too much water can cause a condition called hyponatremia, in which sodium levels fall and cells start to swell with excess fluid. Symptoms include nausea, confusion, headache, and sometimes convulsions. Extreme cases may lead to coma or death. If you start to feel dizzy or disoriented while running, stop for a few minutes, take some salt and continue your workout at a slower pace. Most athletes and sportsmen can experience this condition.
So, how much water should you drink in a day? It depends on your body type and fitness goals. Larger or very active people will need more than smaller or less active people. But if you follow these general guidelines, it’s hard to go wrong. If you have specific health issues talk with your doctor about what is right for you.