Our body is made up of 60% of water; it loses water constantly during the day, in the form of urine, sweat, but also through breathing.
to prevent dehydration, you need to get plenty of water through drinks and food every day. There are different opinions on how much water to drink during the day.
The health experts they recommend drinking at least 8 glasses a day (about 2 liters) and sipping it even when you are not thirsty.
As with most things, also the correct one hydration it depends from person to person, in fact many factors, both internal and external, contribute to everyone's daily water requirement.
Index
How much water do we need?
The amount of water needed varies from person to person; according toNational Academy of Science, Engineering and Medicine of the USA, the amount of water to be taken daily is:
- 2,5 liters for women
- 3,5 liters for men
This includes drinks and food; it must be borne in mind that with a healthy and balanced diet we already take 20% of water from our diet.
The amount of water needed also varies according to:
- Area where you live: those who live in hot, humid or dry areas, in the mountains or at high altitudes need more hydration
- Diet: those who drink a lot of coffee and caffeinated drinks lose more fluids through more frequent urination; even those who eat spicy, very salty and sugary foods need more hydration, as do those who do not include enough fruit and vegetables in their diet
- Temperature and season: More water may be needed in the warmer months due to increased sweating
- Environment: Spending more time outdoors and in the sun makes you more thirsty
- Physical Activity: if you are very active during the day, you will need more hydration, especially if you do intense physical activity, such as HIIT
- General health: if you have an infection, fever, vomiting or diarrhea, the body requires more water to replenish lost fluids; diabetes and some diuretic drugs also require more hydration
- Pregnancy and breastfeedingThese conditions require more fluids, after all the body is working for two.
Fluid intake and brain function
Not getting enough hydration could have negative consequences on energy levels and brain function; one study in women showed that a 1,36% loss of fluid after a workout altered mood and concentration and increased the frequency of headaches.
Another interesting study showed that not drinking fluids for 36 hours straight has noticeable effects on fatigue, attention, concentration, reaction speed and short-term memory.
Does drinking lots of water help prevent health problems?
Sufficient drinking is necessary for the body to function in general; Several health problems can respond well to proper hydration:
- Constipation: Drinking plenty of water helps with constipation
- Urinary tract infections: Drinking helps to make infections like cystitis in women pass faster
- Kidney stones
- Skin hydration.
And you, how much water do you drink a day? Let us know in the comments!
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