How much water to drink every day?

October 27 08:42 2020 Print This Article

Water must be consumed regularly as it is required to excrete wastes out of the body in the form of urine, sweat and faeces. It regulates body temperature, lubricates or cushions joints and protects sensitive tissues. It normalizes blood pressure, stabilizes heartbeat and maintains electrolyte (sodium) balance in the body.

Benefits of adequate consumption

Consuming the recommended quantity of water protects the person from various conditions both in the short and long terms.

• Prevents Constipation
• Checks Cancer of colon/rectum and urinary system
• Averts Kidney stones
• Prevents Acne and promotes skin hydration
• Halts Hypertension
• Regulates body temperature
• Helps in formation of saliva and thus aids dental health
• Prevents urinary infection by increasing the frequency of urination that flushes out the bacteria

Dangers of inadequate consumption

Not consuming adequate water leads to dehydration. Mild dehydration in the short term can cause unclear thinking, mood change, rise in body temperature, feeling thirsty all the time, dry mouth, bad breath, fatigue, dizziness and headache. Repeated dehydration in the long run can lead to reduced physical and mental performance as well as organ damage. Severe cases of dehydration can result in dizziness, confusion, and even seizures.

Sources of water

Around 20 to 30 percent comes from solid and semi-solid food that we consume daily. Around 60 to 70 percent comes from plain drinking water, beverages and watery food items. A small percentage, of around 10 percent is metabolic water that is produced by cells during normal cell metabolism.

How much to consume?

The quantity of water to be consumed varies from person to person and depends on various factors such as activity level, temperature and humidity of the surroundings, body mass index, gender, age, health conditions, medication, pregnancy and breast-feeding.

But the below guidelines can be used for a healthy person living in moderate climate and doing moderate level of activity in a day.

• Infants: For the first six months of its life, an infant is not given plain water and gets all its water needs from breast milk and formula foods. Thereafter, depending on the weight of the infant, plain water can be given in small doses. The paediatrician will advice you accordingly.
• Children and teenagers: Fro 1 year of age up to 13 years, between 3 to 8 cups of water must be consumed per day. Between 14 to 18 years of age, recommended quantity is 11 to 13 cups for males and 8 to 9 cups for females.
• Adult women (19 years and above):7 litres (or about 130 fluid ounces)
• Adult men (19 years and above):7 litres (or about 95 fluid ounces)

Exceptions

The above quantities will vary in the following situations:

• Moderate exercise:In case you hit the gym or the outdoors for moderate exercise, it’s good to consume a glass or 2 more.
• Intense workouts, sports training: Athletes, body-builders, marathoners and sportspersons who train for 2 hours and more per day must consume 4 to 5 glasses of water more than the norm. Sports drinks and protein shakes are also a source of water for such people.
• Tropical/coastalclimates/summer: Similarly, people living in warm and humid locations must consume 2 to 3 glasses more than the norm, per day.
• Pregnancy and Breastfeeding: Pregnant women will need 2 to 3 cups more than the norm, while breastfeeding women will need 5 to 6 cups more than the norm. The gynaecologist in the case will make a mention of this.
• Age: Seniors above 65 years of age may be undergoing many age-related bodily changes. Being hydrated all the time is a protection against various diseases. Consult your doctor for the ideal water intake for you.
• Health conditions: If you are suffering from a bout of diarrhoea or vomiting, you will need to consume a proportionate, to replenish the lost fluids. In a normal individual taking extra water is not harmful, to the heart and kidneys can handle this. If you suffer from heart failure, kidney disease, liver or thyroid issues, you may need to consume lesser or more water, in which case the doctor will advise you.
• Medications: If you have been prescribed NSAIDs, opiate pain medicines, and some antidepressants, these tend to retain water, in which case, the doctor will advise you to consume less water.

A simple measure

The simplest measure of whether you are adequately hydrated is that you should not be feeling thirsty and your urine should be of a light colour or colourless.

Stay Hydrated

 It’s not without reason that water is hailed as the elixir of life. Stay hydrated all the time, then you can look forward to good health, well in to your old age.

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