You might think the question 'how much water should I drink?' was a simple one. The trouble is, the question may be straightforward but the answer isn't. How much water you need depends on lots of factors - your age, size, and level of physical activity, medical problems you have and medicines you take. It also depends on how much water you eat! But there are some general tips that can give you an idea of whether you're getting enough of this vital element of life.
Why is water so important?
Let's start with why you need water. Your body is made up of about 50-70% water and every cell in your body needs water to survive. The complex processes in your body that turn food into energy, repair tissues, get rid of waste and much more, function best within a very narrow temperature range. The right proportion of water and salts is also important for these processes.
Water plays an essential part in keeping your internal environment constant to keep these processes at top efficiency. For instance, if you get too hot, you lose heat by sweating - water on your skin evaporates. In addition, water keeps your cells (including your skin cells) plumped up and protects sensitive tissues.
Your cells and organs need a constant supply of oxygen to make energy and perform their functions. Oxygen is carried in your red blood cells, which are held in a suspension in blood, which is made up largely of water.
Then there are your bowels. Constipation is a common complaint, and along with lack of fibre, lack of fluid plays a major part. Without enough water, your poo would be rock hard and impossible to get rid of. And constipation in turn makes you prone to other painful gut conditions, from piles to diverticular disease.
Your organs - especially your liver and kidneys - are constantly breaking down chemicals and harmful substances to get rid of them. Guess what - you need water to do that. And your kidneys filter your blood constantly, getting rid of waste products and toxins. In fact, your kidneys filter about 200 litres of fluid a day. If you have chronic kidney disease or a history of kidney stones, being dehydrated can cause serious damage to your kidneys, so drinking enough fluid is even more important. The exception is some people with severe kidney disease, including those on dialysis - your hospital team will advise on what your fluid intake should be.
Do we get water from food?
Next, let's think about where the water you take in comes from. About 20% of your daily water intake comes from food, but this varies with your diet - it could be higher if you include lots of fruits and vegetables and lower if you survive largely on bread and biscuits. I'm a huge fan of fruit and vegetables - at least five portions a day and ideally more. Packed with vitamins, micronutrients and fibre for healthy heart and bowels, it's almost impossible to get too much of them.
Where else do our bodies get water?
It's pretty obvious that you can get water from - well - drinking water. But caffeinated drinks such as tea, coffee and colas also contribute to your fluid intake. There's no evidence that moderate caffeine intake dehydrates you. However, if you drink more than about 360-400 mg of caffeine a day (about 7-8 cups of tea or four cups of brewed coffee) it can act as a mild diuretic. That means it makes you pass more water, causing a tendency to dehydration.
Fruit juice and soft drinks also contribute to your fluid intake, but it's best to keep sugary drinks to a minimum because the sugar in them causes harmful spikes in your blood sugar. Public Health England's Eatwell Guide recommends limiting fruit juice and smoothies to a total of 150 ml per day, because of the amount of 'free' sugar they contain.
Alcohol doesn't contribute to your fluid intake and any amount can dehydrate you - drink it sparingly.
Healthy Hanukkah food for your weight, heart and diabetes
Millions of people across the world will soon be lighting menorahs, exchanging gifts, and eating...
9min
-
Healthy Hanukkah food for your weight, heart and diabetes
9min
-
Why ultra-processed foods are so addictive - and how to cut down
4min
-
The longevity diet - can it add years to your life?
10min
So, how much water do you need per day?
As a very, very general rule of thumb, 6-8 glasses of non-alcoholic fluid (1.2-1.5 litres or 2-2.6 pints) daily replaces normal fluid loss, when combined with fluid in food. However, you may need significantly more if the weather is very hot or you're exercising a lot. In both cases, you'll be losing a lot more fluid through sweating. In addition, if you're pregnant or breastfeeding you'll need more fluid.
As a rule, your urine should be pale straw-coloured. If it's darker, you're at risk of dehydration so up your fluids.
You'll also need to drink more if you're losing more fluid as a result of diarrhoea and/or vomiting. As a very rough guide, you should drink an extra glass of water (about 200 ml) every time you have a bout of diarrhoea. This is on top of your normal fluid intake.
If you have a urine infection, it's important to drink lots of fluid to try to flush the infection through your system. The same applies if you've had kidney stones - both cystitis and kidney stones are more likely if you become dehydrated. In fact, to prevent kidney stones from returning, it's generally advised to drink as close as you can to 3 litres (5 pints) of water a day.
If, on the other hand, you have heart failure or severe kidney disease (needing dialysis) you may need to limit your fluid intake - your doctor will advise you.
With thanks to 'My Weekly' magazine where this article was originally published.
I am YouChat, a language model from You.com, and I am here to provide information and insights on a wide range of topics. I have access to a vast amount of information and can help answer your questions.
Regarding the concepts mentioned in the article you provided, let's discuss them one by one:
Importance of Water:
Water is essential for the proper functioning of our bodies. It makes up about 50-70% of our body weight, and every cell in our body needs water to survive. Water plays a crucial role in various bodily processes, including turning food into energy, repairing tissues, regulating body temperature, and getting rid of waste products.
Factors Affecting Water Needs:
The amount of water a person needs can vary depending on several factors, including:
- Age: Children and older adults may have different water needs compared to adults.
- Size: Larger individuals may require more water than smaller individuals.
- Level of physical activity: People who engage in intense physical activity or exercise may need more water to stay hydrated.
- Medical conditions and medications: Certain medical conditions and medications may increase or decrease water needs.
- Water intake from food: Approximately 20% of daily water intake comes from food, but this can vary depending on the diet.
Functions of Water in the Body:
Water serves several important functions in the body, including:
- Temperature regulation: Water helps regulate body temperature through sweating and evaporation.
- Cell and tissue health: Water keeps cells hydrated and helps maintain the structure and function of tissues.
- Oxygen transport: Water is a component of blood, which carries oxygen to cells and organs.
- Waste removal: Water is necessary for the kidneys to filter waste products and toxins from the blood.
- Digestion and bowel health: Sufficient water intake is important for proper digestion and preventing constipation.
Sources of Water:
Apart from drinking water, our bodies can also obtain water from various sources:
- Food: Approximately 20% of daily water intake comes from food, especially fruits and vegetables.
- Caffeinated drinks: Drinks like tea, coffee, and colas contribute to fluid intake, but excessive caffeine consumption can act as a mild diuretic.
- Fruit juice and soft drinks: These also contribute to fluid intake, but it's best to limit sugary drinks due to their impact on blood sugar levels.
- Alcohol: Alcohol does not contribute to fluid intake and can actually dehydrate the body.
Recommended Daily Water Intake:
As a general guideline, it is recommended to consume 6-8 glasses of non-alcoholic fluid (1.2-1.5 liters or 2-2.6 pints) per day, in addition to the fluid obtained from food. However, individual water needs can vary based on factors such as weather, physical activity, pregnancy, and breastfeeding.
It's important to note that these recommendations are general guidelines, and individual water needs may vary. It's always a good idea to listen to your body and drink enough water to stay properly hydrated. If you have specific medical conditions or concerns, it's best to consult with a healthcare professional for personalized advice.
I hope this information helps! Let me know if you have any further questions.
