Our human body is built with 60% water, give or take. Our body constantly discharges water via urine and sweat. To maintain the balance and prevent dehydration, our body need adequate amount of water. The amount of water an individual should consume within a day has many different opinions. The amount of water consumption depends on individual to individual as per many factor includes internal and external which affect your water need. No any formula fit to everyone.
Health Benefits of Water
Water is the main component in your body and makes up 60% of your body weight. Every organ, tissue and cell needs water to function correctly. For example, water
- Keeps your body temperature normal
- Blow wastes from body through urination
- Lubricating joints
- Protects and empower sensitive tissues
Lack of water leads to dehydration – a situation when the amount of water in your body goes below the normal level that leads to organ malfunction and drain your energy.
Water intake affects energy level and brain function
If you are dehydrated throughout the day, your energy level and brain functions gradually start to suffer.
Mild dehydration can be caused by exercise or heat which can have negative effects on physical and mental performance including reduced endurance and headaches.
Somewhere if you drink 500ml of water, the metabolism increased on temporary basis and if consume half hour before each meal can make you eat fewer calories, both these contribute to weight loss.
How much water do you need?
Every day we discharge water through breath, urine, perspiration and bowel movement. For the body to work properly, we need to maintain the balance of water in our body and consume water rich fruits or drink water.
As determined by the National Academies of Sciences, Engineering, and Medicine, the daily water intake should be
- About 3.5 liters of water for Men
- About 2.5 liters of water for Women
The value above includes fluid from water, other beverages or food. We consume 20% of fluid intake from food and rest from drinks.
Does water prevent health problems?
Few health problems are supposed to respond well to increase water intake:
- About 3.5 liters of water for Men
- About 2.5 liters of water for Women
Factors that influence water needs:
Everyone should modify their total fluid intake based on few factors mentioned below:
- Exercise –Sweating is must while exercising to make you fit and leave an impact. So you need to cover up that amount of water as well. It’s important to take water before, during and after work out to be hydrated and energized.
- Environment – Hot or humid atmosphere make people sweat and dehydrated so required additional water intake.
- Health Condition – When health condition fluctuates, patient loses a lot of water through sweating and vomiting which again needs to cover up. Other conditions like bladder infections and urinary tract stones required increased volume of fluid intake.
- Pregnancy or breast feeding – A pregnant or breast feeding women needs additional fluid intake to be hydrated and Office of Women’s Health recommends 2.4 liters to pregnant and 3.1 liters to breast feeding women.
Stay Hydrated
Majority of people apply certain guidelines to keep things simple like:
- When thirsty – drink
- When not thirsty anymore – stop
- Sweat due to heat or exercise – drink enough water to compensate the loss
- Urine is colorless or light yellow – good
To prevent you from dehydration:
- Drink a calorie free or low calorie beverage with and between each meal.
- Drink before, during and after exercise.
- Drink fluid if you are hungry, thirst is often confused with hunger.
Sometimes people think that we should drink plenty of water to remove the stone or in general but when your kidney can’t excrete the excessive water, than that can become a life threatening event.
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