How Much Water Should You Drink? | Benefits of drinking Water Daily | How water impacts human health?
Your body contains more water than
anything else - roughly 60% of your total body weight. Water helps regulate
body temperature, transport nutrients, and remove waste. You lose water every
day through breathing, sweating, urinating, and defecating, and this water
needs to be replenished.
How
Much Water Should You Drink?
People often wonder how much water they
need to drink each day to stay healthy. While this may seem like a simple
question, there are not always easy answers. It depends on several
environmental and physical factors that can vary on a daily basis.
Plus, it's not just the water you drink
that keeps you hydrated - about 20% of your water intake comes from the food
you eat. The remaining 80% comes from beverages, including water, coffee, tea,
milk, and anything in liquid form.
The Medical Institute of the National
Academy has reviewed the old scientific evidence on adequate water intake and
made the following recommendations for total daily water intake (including food
and drink) for adults aged 19 to 50.
General
Guidelines of Hydration for different ages
• Men: a total of 16 glasses
• Women: a total of 11 glasses
• Pregnant: a total of 13 glasses
• Breastfeeding: a total of 16 glasses
Pregnant
Women
According to medical institutions,
pregnant women need about 13 glasses of fluids per day. Some people retain
extra fluids and experience slight swelling during pregnancy, but this does not
reduce their water requirements.
Breastfeeding
Women
Breast milk is mostly water, so you need to drink more water or healthy drinks while breastfeeding. The Institute of Medicine recommends that all breastfeeding people drink about 13 glasses of fluids per day.
Children
Water intake varies in children under the
age of 18 and depends on factors such as age and gender. The Medical Institute
recommends the following fluid intake (includes water and other drinks) for
children of different age groups:
• Children from 1-3 years: 5.5 glasses of liquid
per day.
• Children aged 4-8 years: 7 glasses of liquid
per day.
• Boys aged 9–13 years: 10 glasses of liquid
a day.
• Boys between 14 and 18 years: 14 glasses
of liquid a day.
• Girls aged 9–13 years: 9 glasses of liquid
per day.
• Girls aged 14-18 years: 10 glasses of liquid
per day.
Benefits
Of Drinking Adequate Water
There are many good reasons to drink more
water. In addition to maintaining hydration and maintaining optimal body
function, drinking more water can cause the following:
•Improved physical performance: A 2018
study published in the Journal of the International Society of Sports Nutrition
found that adequate hydration improves strength, focus, and recovery time in
athletes.
•Fewer headaches: A 2011 study found that
increased water consumption was associated with lower headache frequency.
Researchers recommend increasing water consumption as a potential non-invasive
treatment for people with chronic headaches.
•Bowel regularity: Although laxatives are considered a useful treatment for constipation, a 2015 study found that older adults are often dehydrated from not drinking enough water, which can lead to the condition.
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