It is believed that all adults should drink about 2 litres of water a day, but this amount is an estimate. The exact amount of water each person needs daily varies depending on weight, age, season, and other factors, such as physical activity, as more fluids are lost during exercise from perspiration. , requiring more water to consume.
Water accounts for about 60-70% of total body composition and is critical to the proper functioning of the body, so the most appropriate way to know daily water needs is through a calculation that takes into account the weight and age of the person.
- The following table shows how to calculate the amount of water to consume per day based on the person’s age and weight:.
People who are physically active should drink more than 500 ml to 1 liter of water per hour of physical activity, especially if they sweat heavily during training.
Thirst is the first symptom of dehydration, so you don’t have to wait until you’re thirsty to drink water. Other signs of dehydration include dry mouth and dark yellow urine with a strong odor. If the person has these symptoms it is recommended to drink water, oral rehydration salts, homemade serum or coconut water and if symptoms persist a medical consultation is advised.
Drinking more water than is indicated for the person’s age and weight can have negative effects, especially for those with diseases, such as kidney or heart failure, because in these conditions the body cannot remove excess water, which can cause swelling of the skin. whole body. , shortness of breath, increased blood pressure, imbalance of minerals in the bloodstream and overload of the kidneys.
In addition, people with low weight for their age and size should also not drink more than 1.5 litres of water a day, as they may have very diluted blood, with a low sodium concentration, which can cause tremors and mental confusion.
On the other hand, the consumption of more than 2 liters of water per day by people who do not suffer from diseases or who have the ideal weight for their age and height does not harm their health, the most that can happen is an increase in urinary frequency.
Drinking water helps to lose weight, promotes hydration of stool in case of constipation, promotes the production of enzymes and saliva for digestion and improves the appearance of the skin. In addition, water is the main component of the human body, being important for metabolism, because all reactions in the body require water.
Water is vital for controlling body temperature, blood circulation and urine formation, which is responsible for the disposal of body waste. Although juices, soups and fruits contain water, it is very important to drink water in its natural form, as the body loses water when breathing, through faeces, sweat and urine, which requires a replacement to maintain the body’s water balance.
Drinking fasting water is good for the body, as it stimulates the gastrointestinal system after a long period of fasting, thus improving intestinal function. Learn more about the benefits of drinking water.
Techniques for increasing water consumption include
An excellent strategy to increase water consumption during the day is to have a 2-litre bottle nearby. In this way, it is possible to control the amount of water consumed during the day.
In case the person does not like to drink natural water, it is possible to add a slice of lemon or orange to give it another flavor to increase the amount of water they drink daily.
Another strategy is to have a type of record that records the time and amount of water consumed, which is a conscious way to know how much you drink during the day and thus increase your consumption to meet your daily water needs.
Aromatizing or enjoying water with lemon, cucumber or mint leaves is a great tip for those who have trouble drinking pure water. This is the ideal technique for those who prefer to drink soft drinks when they are thirsty, for example.
In addition, aromatized water acquires the benefits of the added food and can therefore have several benefits by increasing vitamin intake, detoxifying the body and helping the weight loss process. Examples of flavored water include:
Lemon or orange water
Ideally, prepare the aromatized water the day before so that you can taste more and enjoy the added food. You should always filter the water before drinking it and you can put it in the fridge to keep it cool, especially on very hot days.
See more tips for drinking more water during the day: