Most of us are used to drinking water when we feel like it, while others claim that feeling thirsty indicates an urgent need to replenish fluid stores. Others argue that it’s better to focus on the smell of urine, if you smell amik in the toilet, then it's time to drink a glass of water. But everything is not so simple, for example, when you eat pickles or herring, the body causes thirst because it needs to lower the concentration of salt in the blood and bring it back to normal.
From this article you will find out how much water you really need to drink per day and what exactly your daily rate will depend on.
Why is water so important
The human body is approximately 60% water.
In order to function in the best way, it relies on this water to provide organ interaction, waste disposal and to maintain blood in a healthy and active state.
Every day, the human body loses a certain percentage of water through urination and sweating as a result of general or more intense physical activity: training or work.
Thus, it is very important to replenish the spent moisture in order to avoid negative consequences on the internal functions of the body.
Health Benefits of Water
Improving mental and physical condition
It has been suggested that an increase in the amount of fluid consumed can serve as energy recharge, and help maintain brain activity.
How is this possible?
A recent study found that "slight dehydration affects the overall well-being of young women."
This study was based on the assumption that test women who experienced 1-2 percent fluid loss also experienced frequent headaches.
This negatively affected their well-being, tone, as well as the level of activity and cognitive abilities.
Further research confirmed the theory put forward. In fact, studies that deal with fluid loss in the amount of 1-3% of body weight are very useful to us.
They also show that in a person with an increased level of physical activity, such as, for example, exercise, his body temperature rises, which negatively affects cognitive abilities.
Other scientists have investigated how dehydration affects the ability of the human body to perform physical activities.
They found out an important thing, namely, that a lack of water means for the body to limit the volume or level of physical activity during loss of moisture.
This is not only about immediate physical exertion, but also about the ability to tolerate physical exertion in the long run, so the rate of water consumption per person is important.
This is crucial for athletes and everyone whose activities are somehow related to sports that require strength and endurance.
Speeds up weight loss
In many magazines about diet, weight loss and health, you can find headlines urging you to drink more water, as well as articles that insist on the connection between water consumption and confident weight loss.
It seems that we all read many semi-anecdotal stories about how water has a positive effect on weight loss and how it can help get rid of these unwanted kilograms, but have you ever wondered if there is a grain of truth in these stories?
Let us take a closer look at some studies that make such claims.
For example, in two recent works that state that yes, if you drink 500 milliliters of water, you will accelerate the metabolism by 24-30%.
If you look at the diagram below, you can see that in this experiment, the participants drank 500 milliliters of water and as a result experienced an increase in metabolic processes for about 90 minutes.
In this particular study, scientists determined that if participants drank about two liters of water every day, it was beneficial for them.
Participants managed to realize a greater amount of energy that became available to them, and use 96 calories more per day than if they did not drink this water.
In addition, scientists have suggested that cold water is preferable to drinking than warm.
The thing is that the body will need energy to cool the water, and this is energy that could be used for metabolism, which in turn affects strength.
They also said that drinking water before eating would have a beneficial effect on calorie consumption.
This means that you process more calories than if you did not drink water.
This is especially important for an elderly person.
Another separate study leads to the conclusion that when people drink 500 ml of water before each meal for 12 weeks, they on average lose 44% more weight than those who did not drink that much water.
How much water should I drink per day?
It is widely recognized that, based on the amount of moisture received by the body and the amount of fluid that the body releases during the day, it is imperative to replenish the spent fluid in order to avoid dehydration.
To effectively cope with this task, you need to drink a day at least ten glasses or two liters of water.
The Ministry of Health insists on a standard daily dose of 2 liters.
If your activity is connected with exhausting long physical activity or training, you need to drink a lot of water - more. than usual.
How much water should you drink per day for you
Consuming large amounts of water every day is essential for overall health, well-being, and weight loss.
It is interesting to note that there is a recent study stating that if you drink two glasses of water before each meal, you can lose two extra kilograms of excess weight per year.
This fact alone should make those who monitor their weight pay more attention to the daily intake of fluids.
Also, consuming the right amount of water every day can boost your metabolism and help you in your weight loss efforts.
But how many liters of water do you need to drink per day?
Read the following points to calculate how much water you need:
- Weight: if you know how much you weigh, you can start calculating. In fact, the whole equation is tied to your weight! This is because those who weigh more need more water than those who weigh less.
- Multiply the weight: take your weight in kilograms and multiply by 45. The resulting figure is how much you approximately need to drink water per day in milliliters.
- Physical activity: now that you have a number, you need to vary it depending on how busy your day is with physical activity. This is because when you do work related to physical effort, or do exercises, you lose fluid through sweat. To find out how much you need to drink, simply add to the total number of 300 milliliters of water for every 30 minutes of stress. The resulting figure is how much water you need to drink per day for the best health and weight control.
In order to easily understand how much water you need to drink every day, we suggest paying attention to the following table.
Determine how much you weigh, find your weight in the table and find out how much fluid you are recommended to drink per day.
Remember that if you do physical exercises that day, you need to increase the amount of fluid.
|Weight in kg||Liter of water per day|
Factors Affecting Water Demand
As a rule, most people do not need to check whether they consume enough fluids during the day and know how to drink water during the day.
Their body is able to independently signal that it needs moisture, it does this through thirst.
In fact, this is the main indicator that the body is starting to experience dehydration.
Having made this retreat, it should be noted that there are a number of other circumstances when your body encourages you to increase water consumption.
Regardless of whether you feel thirsty at this time or not, it is important that you increase your water intake.
Let's take a look at the most typical cases when it is necessary, and explain why.
Training and physical activity
If you are engaged in training or any other physical activity, your heart rate is accelerated, your body temperature rises and, accordingly, the need for moisture increases.
At these moments, it is important not only to cool down and restore the water balance, feeling thirsty, but also to provide yourself with the energy charge that you need in order to continue to exercise and gain the necessary endurance.
This is especially important for athletes who lose electrolytes during exercise and need to be replenished in order to continue to train at the same pace.
When it's hot, humid, and stuffy outside, you sweat a lot more.
Such fluid loss requires compensation in the form of an additional intake of water.
This also applies to the cold months, when we turn on the heater, it dries the air, as a result of which the skin dries, so you have to additionally nourish it.
In addition to these common factors, if we are at a high altitude - more than 2.5 kilometers - we also lose fluid due to rapid breathing and more frequent urination.
Indications and contraindications
Naturally, with injuries and diseases, including chronic ones, the human body undergoes their negative effects.
And although water itself is not a cure for illnesses, some studies show that if you increase water consumption during the illness and recovery period, it will help to improve health and well-being.
With that in mind, let's take a look at the most common health problems that can help with additional water intake:
- Constipation: studies show that if you suffer from constipation, then by increasing the amount of fluid you consume, you can make your life much easier. Constipation is a common problem, and a sufficient level of water consumption is one of the keys to preventing it.
- Cancer: All cancer prevention research suggests the benefits of a good diet, regular exercise, and an adequate daily water intake. In particular, there are studies showing that people who consume a lot of fluids are less at risk of developing bladder cancer and colorectal cancer. However, not all scientists agree on this opinion.
- Kidney stones: Abundant water consumption appears to reduce the risk of kidney stones.
- Acne and skin hydration: although many people tell amazing stories about how their facial skin became prettier after they started drinking more water, there is no evidence to support this. Given this, you will probably have to independently monitor whether your water intake makes your skin more clean, supple and supple.
Pregnant and young mothers
Pregnant women and nursing mothers need more fluid to avoid dehydration.
In this way, they can stay healthy and provide optimal daily functionality.
The Institute of Medicine claims that a pregnant woman should consume at least 12 glasses of fluid per day (about 2.3 liters); Nursing mothers should drink a minimum of 15 glasses of water per day (about 3.1 liters).
Other water sources
We discussed the importance of consuming enough water every day: a minimum of 10 glasses of 200 milliliters is the norm for drinking. That is, you need to consume at least one and a half liters of liquid.
However, one should not assume that the moisture needed by the body can be obtained only from water.
In fact, during the day, water can be obtained from a number of other foods and drinks that you might not even have thought about.
Let's take a closer look at the most common options, by consuming which you can get a sufficient daily amount of water without any extra effort.
In the general perspective, we get up to 20% of the necessary daily fluid from ordinary food.
Some products, however, are richer in liquid than others.
Obviously, these are fruits and vegetables, such as, for example, a watermelon or spinach, both of which are 90% of the total mass of water.
Other foods, such as meat, fish, and eggs, also contain water.
In addition, you may not even have thought, but what you drink during the day (except for water) also provides you with some part of the necessary daily allowance.
For example, if you drink a glass of juice in the morning or a glass of milk before bedtime, you will consume a certain amount of water, since both of these drinks are in large part composed of it.
You may not even have thought that beer, wine, tea, coffee, and coffee-based drinks also contain water.
However, before replacing water exclusively with these drinks, you need to pay attention to other components included in them, such as caffeine, sugar and various chemicals.
However, studies show that coffee and tea (both of which have a diuretic effect) are also effective in maintaining fluid balance in the body, since the diuretic effect of these drinks is relatively weak.
How much water do you need in order to lose weight?
Many people testify that increasing the amount of water consumed helped them lose weight.
Even your friends or family may have a couple of other stories about how they drank lemon water, a full glass before getting out of bed in the morning or sipping water from the bottle throughout the day.
|Age of man||The amount of water consumed by a person (ml / per kilogram of total body weight)|
|From 16 to 30 years||from 35 to 40 ml per 1 kilogram of body weight|
|From 31 to 54 years old||30 to 35 ml per 1 kilogram of body weight|
|55 to 65 years old||30 ml per 1 kilogram of body weight|
|Over 65 years old||25 ml per 1 kilogram of body weight|
However, before embarking on a weight loss program, you might be interested in learning about the scientifically proven benefits of water.
As stated earlier, studies have been conducted on the benefits of drinking water and how it affects weight control.
A recent study showed that those who took 500 milliliters of water each day before eating lost 44% more weight than those who did not drink water regularly.
Plain or ionized water
You may have heard of such a thing as alkaline water.
You can buy it in the store, and now we will consider whether it benefits in health benefits compared to ordinary water.
As is the case with almost all conflicting phenomena, there are many exaggerations and mixed evidence.
If, for example, you are on a website that is trying to sell you alkaline water, it will only select reviews that support the point of view about its benefits and call it correct.
On the other hand, if you go to a serious medical site, you will most likely find articles that say that alkaline water has no particular advantages. Which of these will you believe?
As we said earlier, there is no doubt that drinking water is good.
Science quite specifically describes why you need to drink plenty of water, and if we increase fluid intake, we begin to notice improvements in health and well-being.
Of course, ambiguous information about alkaline water should be perceived with a fair amount of healthy skepticism.
Marketing is omnipresent, and it is important to remain as objective as possible.
Remembering that simply by increasing the amount of fluid consumed, you are in any case contributing to better health, you are in a much more favorable position for the analysis of statements about alkaline water and any other health product.
Despite the evidence of the alleged benefits of alkaline water, we came to the conclusion that there is not much difference for the body compared to ordinary filtered water.
The bottom line is that our body is in a neutral alkaline state with a neutral pH.
And while you go about your business, eat, drink or exercise, the body independently maintains an alkaline balance, without any additional investment of alkaline water or anything else.
A condition where the body maintains a stable alkaline environment is called homeostasis.
Once again: your body naturally supports alkaline homeostasis without the aid of any branded water.
In fact, the only thing that is confirmed regarding alkaline water is that it helps to neutralize stomach acid.
In theory, this can help you when you suffer from indigestion, but if you use alkaline water as the only source of fluid on a daily basis, you can do more harm than good.
In cases like this, it’s always better to let science say the last word, that it’s wiser to leave alkaline water on the shelf, unless science says that it is useful to you.
The dangers of excess water consumption
Did you know that it turns out you can drink too much water?
In rare cases, if you drink too much water and your kidneys are not able to cope and remove it, the level of electrolytes in your blood drops to such an extent that it becomes hazardous to health.
This condition is called hyponatremia, it should be wary of athletes involved in sports requiring stamina, such as marathon runners: they should be careful when consuming large amounts of water during races.
Tips for determining the daily rate of water
You already have a figure that determines how much water you need to drink per day, but how do you know that you are consuming the right amount?
At first this may seem intimidating, especially if you are not used to drinking so much, but if you use the tips below, you will find that everything is not so complicated:
- Drink 2 glasses: if you drink 2 glasses before each meal, you will eat less. Science has definitely established this fact, but it is better not to argue with science! Drink 2 glasses before meals and you will feel more full. This means that you eat less and can lose more weight. And if you do this before each of the three meals, it will mean that you are almost halfway to your goal of consuming fluids.
- Every morning and evening: make yourself a habit of drinking a glass of water before going to bed and another glass of water every morning after waking up. It has been established by science that a glass of water before bedtime helps to supply internal organs with water at night, which is especially important. By staying true to this habit, you will also come close to your goal of consuming fluids.
- Measuring containers: one way to track fluid intake is to buy a bottle and use it exclusively for drinking. For example, if you use a half-liter bottle, and your daily norm of water is 2500 milliliters, then during the day you will need to fill it five times.
- Tastes: sometimes drinking one water day after day becomes boring. If you want to diversify your drink without adding extra centimeters to your waist, try adding chopped lemon, strawberries or lime to the water. This will brighten the intake of fluid, leaving the number of calories unchanged.
- Bubbles: if you want to further diversify the contents of the glass, why not add sparks to it and make pops? You may find some interesting zero-calorie water on sale. Remember: fluid intake does not have to be boring, experiment! Some people start their own soda machines to make their own carbonated drinks.
Although there is no doubt that drinking water every day is good for your health, just how much and exactly what is the use of it is up to you to decide.
Thus, whether to drink water every day is a matter of personal preference, and the amount of fluid consumed depends on you.
To help you decide what to do next, pay attention to some points that we discussed throughout this article, namely:
- Drink when you feel thirsty;
- Stop drinking when you no longer feel thirsty;
- Drink more on days when you workout and on hot days to restore your lack of fluid.