here are proven studies and medical researches which say that one should drink 8 ounce of water in day which is approximately 2 litters. We all follow the golden rule of 8 glasses of water per day but there is question do we all need same amount of water? Does water includes fluid intakes too? Which kind of water one should take and on what time?
Water intake recommendations:-
The bodies like the U.S. Food and Nutrition Board and the Institute of Medicine has advised people to consume 2.5 and 2.7 litter water per day. But there are other institutes like the Centers for Disease Control and Prevention and The U.S. Dietary Guidelines 2015-2020 doesn’t have any specific recommendation on daily water consumption.
Infants (up to 12 months):- 150ml per kilo of weight per day.
Adult male: - 3.7 liters per day
Adult female: - 2.7 liters per day
What are the other sources of fluid intake?
Though the main water intake in human body is plain water however there are other food sources like fruits and vegetables. Foods like water melon and cucumber contains 80% or more water.
Milk, juices, tea and caffeine drinks like soda and coffee also contributes in your daily water intake limits. There are other drinks like sports drinks and energy drinks which are used for specific purposes.
Why having right amount of water is important?
Our body is made of 60% of water and we constantly lose water due to various reasons like sweating or urine or due to bowl movements. Apart from that excising or body structure or breast feeding mothers tend to lose more body water.
Water helps in regulation of body temperature, easy functioning of bone structure as well as in body detoxification. It also affects the factors like unclear thinking, mood change, temperature issue, fatigue, dizziness, and headache and in dry skin issues.
When dehydration saves us from the things like,
• urinary tract infections
• kidney failure
• slower wound healing
It also helps us in the fewer falls, less constipation and in case of male it lowers risk of bladder cancer.
The right intake of water depends in the body of the one who consumes; there are plenty of factors which affect the water ratios. Your day to day activity level, your body mass, medications and health conditions such as kidney issues and sex of the person plays vital role in deciding the right amount of water.
Just like dehydration causes health issues, over hydration also results into creating the medical issues, loss of muscles, and increased water retention ratio in body as well as reduction in kidney function.
There is no specific guideline of how and when you should drink the water but make sure that,
• drink one or two glass of water as soon as you wake up
• take one glass of water half an hour of each meal
• You can have various type of teas or juices throughout the day
• You can have beverages of your choice in between of your meals or after meals.
Make sure that you keep yourself hydrated so your skin glows and mind shines. Drink water!