Content
It is believed that all adults need to drink about 2 liters of water per day, however this amount is an estimate. This is because the exact amount of water that each person needs to drink daily varies according to weight, age, season and other factors, such as physical activity, for example, since during exercise more fluids are lost through sweating , requiring more water to be consumed.
Water corresponds to about 60 to 70% of the total body composition and is essential for the proper functioning of the organism, so the best way to find out what the daily need for water is through a calculation that takes into account the weight and the person's age.
The following table shows how to calculate the amount of water that should be consumed per day according to the person's age and weight:
Adults | Amount of water per kg |
Active young man up to 17 years | 40 ml per kg |
18 to 55 years | 35 ml per kg |
55 to 65 years | 30 ml per kg |
Over 66 years | 25 ml per kg |
People who practice physical activity need to drink even more than 500 ml to 1 liter of water for every hour of physical activity, especially if they sweat a lot during training.
Thirst is the first symptom of dehydration, so there is no need to wait to be thirsty to drink water. Other signs of dehydration are dry mouth and dark yellow urine with a strong smell. If the person has these symptoms, it is recommended to drink water, oral rehydration salts, homemade serum or coconut water and if the symptoms persist, a medical consultation is advised.
Is drinking too much water bad?
Drinking more water than what is indicated for the person's age and weight can have negative effects especially for those who have diseases, such as kidney or heart failure, since in these conditions the body cannot eliminate excess water, which can cause swelling in the whole body , difficulty breathing, increased blood pressure, imbalance of minerals in the bloodstream and overload of the kidneys.
In addition, people who are underweight for their age and height should also not drink more than 1.5 liters of water per day, because they can have very diluted blood, with a low concentration of sodium, which can cause tremors and mental confusion.
On the other hand, the consumption of more than 2 liters of water per day by people who do not have diseases or who are at the ideal weight for age and height does not harm their health, the most that can happen is an increase in urinary frequency.
Why should you drink water every day?
Drinking water helps to lose weight, favors the hydration of feces in case of constipation, favors the production of enzymes and saliva for digestion, and improves the appearance of the skin. In addition, water is the main constituent of the human body, being important for the metabolism, since all the reactions of the organism need water.
Water is vital for controlling body temperature, blood circulation and the formation of urine, which is responsible for eliminating waste from the body. Although juices, soups and fruits contain water, it is very important to drink water in its natural form, as the body loses water when we breathe, through feces, sweat and urine, requiring replacement to maintain the water balance in the body.
Drinking fasting water is good for the body because it stimulates the gastrointestinal system after a long period of fasting, improving bowel function. Learn more about the benefits of drinking water.
3 simple techniques to drink more water
Some techniques to increase water consumption are:
1. Have a bottle of at least 2 liters
An excellent strategy to increase water consumption during the day is to have a 2 liter bottle nearby. In this way, it is possible to control the amount of water that is being consumed during the day.
In case the person does not like to drink natural water it is possible to add a slice of lemon or orange to give it another flavor and, thus, increase the amount of water drunk daily.
2. Note the amount of water ingested
Another strategy is to have a type of diary in which the time and the amount of water consumed is recorded, which is a conscious way of knowing how much you drink during the day and, thus, increase your consumption so that it reaches the daily water requirement.
3. Prepare flavored waters
Flavoring or savoring water with lemon, cucumber or mint leaves is an excellent tip for those who have difficulty drinking pure water. So this is the ideal technique for those who prefer to drink soft drinks when they are thirsty, for example.
In addition, flavored water acquires the benefits of the food that has been added and, for that reason, can have several benefits from increasing the consumption of vitamins, detoxifying the body and helping in the weight loss process. Some examples of flavored waters include:
Flavoring food | How to make | What is it for |
Lemon or Orange Water | Add 1 lemon cut into pieces in 1 liter of water. You can also add the juice of half a lemon to make it stronger, if necessary. | Lemon and orange are great for detoxifying the body and eliminating toxins. In addition, they contain vitamin C which strengthens the immune system and the skin. |
Cucumber Water | Place 7 to 8 slices of cucumber in 1 liter of water. To add flavor, you can also use some mint leaves. | The cucumber helps to refresh on the hottest days, avoiding dehydration. It also prevents fluid retention due to its diuretic action. |
Water with Ginger | Leave 4 to 5 slices of ginger in 1 liter of water. Add 2 or 3 slices of lemon if you find the flavor too strong. | Ginger is a thermogenic root that increases metabolism and, therefore, is excellent for those who need to lose weight and burn fat. |
Eggplant Water | Add a diced eggplant in 1 liter of water. | Eggplant has antioxidants that slow the aging of cells, in addition it is rich in fibers that help to treat constipation. |
Water with Lemon Chamomile | Put 2 tablespoons of the dried herb in 1 liter of water and strain before drinking. | These plants have a potent relaxing action that reduces excess stress and anxiety. |
The ideal is to prepare the flavored water the night before so that it acquires more flavor and benefits from the food that has been added. You should always strain the water before drinking and you can put it in the refrigerator to stay cooler, especially on very hot days.
See other tips for drinking more water during the day: