We have all heard many times since our childhood that “water is life” and “we have to drink 8 glasses of water a day to have a healthy body.”
There is no doubt that water is life because in addition to the whole world and creatures need it to grow, about 60 percent of our body also consists of water and the body needs this fluid to do its activities: it excretes the toxins of the body, transmits nutrients to the cells, contributes to digestion, and essentials for the function.
On the other hand, our body is constantly losing water throughout the day for various reasons through urine, sweating, etc., so it is necessary to compensate for the amount of liquids to prevent dehydration.
But should everyone drink 8 glasses of water a day? The amount of water needed by a child’s body is the same as a athlete and a pregnant woman? How to find out that our body has received enough water?
These are the questions that are involved in the minds of many people, and we are going to answer all of them. Join Coca.
How many glasses of water daily?
There are various beliefs and opinions about the amount of water consumption throughout the day.
Many health professionals recommend drinking 8 glasses of water (226 ml) a day, which is about 2 liters, while others believe that everyone should drink water during the day, even if they are not thirsty.
The fact is that the amount of water drinking depends on the individual and the external factors and depending on the amount of activity of the person, the weather conditions, health, age and many more.
For example, athletes need to consume more water and fluids than people who do not have a lot of physical activity, however an ordinary person who does not have much exercise or does not live in the climate also loses water for various reasons, including breathing, sweating, urine and bowel movements.
At the recommendation of the Medical Institute, each adult man generally requires 13 glasses (about 3 liters) and each adult requires 9 glasses (just more than 2 liters) of liquids per day.
If you are outdoors on a warm summer day or do a special activity that causes high sweating, you need to consume more fluids, which also applies to people who have diarrhea, fever, or similar conditions that cause more water loss.
However, in some diseases such as heart failure or some kidney disease, it is necessary to limit their daily fluids after consulting with your doctor.
How much water and fluids do they need during the day?
The amount of water needed for children, like adults, depends on several factors, including age, weight, gender, weather, daily activity and health or childhood disease.
In general, children and adolescents need about 6 to 8 glasses of water a day and need to consume fresh fruits and vegetables that are rich in water.
It is recommended that children drink half a glass of water every 15 to 20 minutes while playing or exercising.
What does “water” mean and what food does it include?
We mean water in general all liquids, including drinking water, drinks and foods, although drinking some special drinks may be of harm to the body.
For example Fruit juice, Drinks And Smoothies They can help body water supply but are high in calories and sugar.
Coffee And Tea They also help to supply body water but contain caffeine, which may cause more fluid loss through the urine.
Drinking between 2 and 4 glasses daily (226 ml) of coffee in healthy people usually does not risk, but it should be avoided if it causes anxiety or nervous moods.
Alcoholic beverages They also contain water, but like caffeine, they excrete more fluid through the urine and may lead to dehydration.
Sports drinks In addition to the large amount of water contained, they also contain carbohydrates and electrolytes, which help to absorb better water and increase energy levels. Eating these drinks during severe exercise will help compensate for lost salt through high sweating, but since these drinks also contain large amounts of calories, sugar and excess salt, you should be careful about their nutritional label before consuming and restricting your daily intake.
Energy drinks They differ from sports drinks, and because they contain stimulants such as caffeine in addition to sugar, many doctors recommend that children and adolescents avoid them.
Different foods also contain water levels, for example more than 90 % of the compounds in fruits and vegetables such as cucumber, lettuce, celery and watermelon are water.
Can we consume too much water?
Excessive consumption of water and other fluids in some people to ill Hyponatremia The kidneys are unable to excrete excess water and swell the cells by increasing water and decreasing sodium concentration in the body. This may cause serious and even deadly problems, and resistance athletes such as marathon runners are more likely to develop it.
Some diseases are also effective in determining the amount of water needed for the daily body, including:
- Thyroid problems
- Kidney, liver or heart problems
- Taking medications that cause body water retention, including non -steroidal anti -inflammatory drugs, opioid painkillers, and some antidepressants
How to make sure we drink enough water?
If you drink enough water that is rarely thirsty and your urine is light yellow, your body will most likely get enough water and liquids.
Source: Webmd
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