It is estimated that a person needs at least 16 liters of safe and potable water per day to hydrate, ensure your personal and home hygiene, wash clothes, prepare food, disinfect fruits and vegetables, treat wounds, supply pets, among other uses.
In studies by specialists, different recommendations have been indicated over the years. But individual water needs depend on many factors, including health, daily activity, and where you live. In that sense, there is no single formula, but knowing more about the body’s need for fluids will help you calculate the amount of water you should drink each day.
Water is the main chemical component of the body and It represents approximately 50% to 70% of body weight. For this reason, the body depends on water to survive. Every cell, tissue, and organ in the body needs water to function properly.
According to experts at the Mayo Clinic, water eliminates waste through urine, perspiration, and bowel movements. In addition, it maintains body temperature at normal levels. Lubricates joints and protects sensitive tissues
A lack of this fluid can lead to dehydration, a disorder that occurs when there is not enough water in the body to carry out normal functions. Even mild dehydration can sap energy and cause tiredness.
Every day and at all times, water is lost through respiration, perspiration, urine, and bowel movements. For the body to function properly, the water supply must be replenished by constantly consuming water-containing drinks and food. In that aspect, the US National Academies of Sciences, Engineering, and Medicine. determined that an adequate daily fluid intake is as follows: approximately 3.7 liters of water a day for men and 2.7 liters a day for women.
These recommendations cover all liquids in the water, from food to beverages. 20% of the daily fluid intake usually comes from the food that is digested and the rest from what is drunk. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, less than eight glasses a day may be enough. But other people may need more.
Changes in total fluid intake are expected based on various factors. Any activity that involves sweating requires drinking additional water to cover fluid loss. It is important to consume water before, during and after a workout. Hot or humid weather is another determining factor, even dehydration can also occur at high altitudes. It is remarkable to know which body loses fluids when suffering from fever, vomiting or diarrhea, the same in periods of pregnancy and lactation. In all of these scenarios, more fluid may be needed to maintain hydration.
Clues to know that fluid intake is likely to be adequate include urine that is colorless, or light yellow in color, and having little thirst. Sometimes athletes drink too much water in an attempt to avoid dehydration during prolonged or intense physical exercise. When too much water is consumed, the kidneys cannot get rid of the excess water. The sodium content dilutes the blood and this can lead to hyponatremia. Like everything, the important thing is to maintain balance.
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