How to stay hydrated
Water is a necessary component of our life. Our body consists of almost 50-70% water and it is needed for almost every single function of our body. About 20% of our daily fluid requirements come from food.
It is known that some medical experts recommend drinking about 8 ounces of water per day but the amount of water one must drink is much more individualised. Water intake for an individual depends on their health, their gender, their age, their location and how active they are. There is no set formula yet to perfectly calculate your daily water intake but you can come close to determining how much water they have to drink based on their body’s needs.
Benefits of drinking adequate water:
- It gets rid of bodily waste through urination, bowel movements and perspiration.
- Water is needed to move nutrients to cells and moisten tissues.
- It lubricates and cushions joints.
- It helps in maintaining body temperature.
- It keeps our skin healthy and glowy.
- It protects sensitive tissues.
- Staying hydrated helps against various diseases such as bladder cancer, high blood pressure, heart disease, UTIs and kidney stones.
Every day our body loses water through activities that we are not even aware of such as breathing, perspiration, bowel movements and urine. Thus to replenish the water supply one must consume beverages and food containing water to resume our body functions. Lack of water causes dehydration and even mild dehydration can drain the body’s energy and make us tired.
According to the U.S National academy of sciences, Engineering and Medicine, adequate water intake is
- For men: about 15.5 cups (3.7 litres)
- For women: about 11.5 cups (2.7 litres)
Adequate water intake recommended by WHO for different age groups:
| Age | Gender | Adequate Water Intake |
| 0-6 months | Boys/Girls | 0.7L/day (From human milk) |
| 7-12 months | Boys/Girls | 0.8L/day (Human milk and complimentary food and beverages) |
| 1-3 years | Boys/Girls | 1.3L/day |
| 3-8 years | Boys/Girls | 1.7L/day |
| 9-13 years | BoysGirls | 2.4L/day2.1L/day |
| 14-18 years | BoysGirls | 3.3L/day2.3L/day |
| 19-70+ years | BoysGirls | 3.7L/day2.7L/day |
Your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. Most people drink water when they feel thirsty, being less thirsty doesn’t mean that you’re better hydrated. if you stay hydrated you won’t feel thirsty and you can better tend to your priorities. So it is advisable to know factors influencing water intake, some of which are as follows:
- Environment: Hot weather can make us sweat more whereas in cold weather when we breathe out our body loses more moisture as the air around us is dry.
- Exercise: Exercise makes us sweat, the more you sweat the more body fluids are lost and thus we need more water. It is important to consume water before, during and after the workout. Thirst during exercise may also mean hunger.
- Pregnancy and breastfeeding: In this situation, one needs additional water to make up for additional fluids.
- Overall health: dehydration can lead up to severe health disease. Similarly drinking more water is recommended during fever, vomiting or diarrhoea. If not water then the doctor may recommend ORS( Oral Rehydration Solution) which replenishes the body’s lost nutrients.
Now water recommendation is not only based on someone’s age or gender but also depends on how much they are physically active. Thus following table indicates the water intake recommended by WHO over specific conditions.
| Sedentary, temperate environment | Physically active or increased temperature | |
| Female adult | 2.2 L/day | 4.5 |
| Male adult | 2.9 L/day | 4.5-11 L/day |
| Male and female | 2-4 L/day (0.5 qt/hr) | 8-16 L/day |
Drinking water straight is not the only source for fulfilling one’s fluid needs. Different sources of water can also be used such as fruits and vegetables, especially those rich in water such as watermelons and spinach. Having water through natural sources is better for a healthier heart. Beverages such as milk, herbal teas and juice are also great ways to stay hydrated but sugar-sweetened drinks are not recommended as they contain a lot of added sugar which not only consist of a lot of calories but are very unhealthy.
To know if you’re drinking water adequately, check for these indicators:
- You don’t feel thirsty.
- Your urine is colourless or light yellow.
- feeling tired
- a dry mouth, lips and eyes
- been taking medicines that make you pee more (diuretics)
- alcohol is also a diuretic, that makes you pee more, which can lead to severe dehydration and give you severe hangover headaches.
For more information, always consult your doctor or dietician.
References:
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- https://www.hindustantimes.com/health/water-drinking-how-much-is-enough-on-a-daily-basis/story-V2mFxsF9mfg0EBeFMH04AN.html
- https://www.healthline.com/health/how-much-water-should-I-drink
- https://www.who.int/water_sanitation_health/dwq/nutrientschap3.pdf
- https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
- https://www.webmd.com/diet/how-much-water-to-drink#1
- Howard G, Bartram J. Domestic Water Quantity, Service, Level and Health. World Health Organization, 2003. Ref Type: Report
- Sawka MN, Montain SJ. Fluid and electrolyte balance: effects on thermoregulation and exercise in the heat. In: Bowman BA, Russell RM, editors. Present Knowledge in Nutrition, Washington, DC: ILSI Press, 2001:115-124.
- Montain SJ, Latzka WA, Sawka MN. Fluid replacement recommendations for training in hot weather. Mil Med 1999; 164(7):502-508.
- Mudambo KSMT, Scrimgeour CM, Rennie MJ. Adequacy of food rations in soldiers during exercise in hot, day-time condictions assessed by doubly labelled water and energy balance methods. Eur J Apply Physiol 1997; 76:346-351.