How much water should I drink in a day? - So much advice and recommendations that we receive when it comes to the amount of water that must be drunk every day.
Most of the health guidelines we hear seek to ensure that we drink enough water, especially during hot weather, when you experience problems with the stomach or while exercising.
But what is the right amount? And could you drink too much?
Is it really 8 glasses a day?
You may have heard that eight glasses a day is the amount you should drink.
This suggestion seems to stem from the recommendation of the Food and Nutrition Board of the United States National Research Council in 1945, which stated: "Water consumption suitable for adults is 2.5 liters per day in most cases ... most of this quantity is in packaged food. "
But according to the dietitian of the Australian Research Institute (CSIRO), Penny Taylor, there is actually no standard and instant regulation on how much water you need to drink.
How much water we need depends on various factors, such as gender, weight and how much physical activity we do.
Another thing to consider is where you live, those who live in warmer and more humid climates tend to sweat more and lose more fluids.
The dietary guidelines currently do not recommend a certain amount of water, but simply recommend that we should 'drink enough water'. The guidelines also encourage us to choose water rather than juice, soft drinks, wine or the like.
There is a Nutrition Reference Value that advises that adult men drink 2.6 liters of water per day (about 10 cups) and adult women must drink 2.1 liters per day (about eight cups).
But this figure is based on the average weight of men and women, so if you are underweight or overweight, you might consider adjusting your fluid intake. Taylor says that a good rule of thumb is 35 milliliters of liquid multiplied by per kilogram of body weight.
Pregnant or lactating women (who need more fluids), people who live or work in very hot areas, and people with high protein diets (their kidneys may need more fluids to help process increased amounts of protein) are advised to drink more water.
It should also be noted that other liquids can be counted as your daily fluid intake. So juice, tea, coffee, and alcohol can be calculated.
Physical endurance athletes must be aware of the amount of water they drink.
Physical endurance athletes must be aware of the amount of water they drink. (Flickr.com: Kullez (CC-BY-2.0))
Read too: How to Drink Healthy?
How to drink fluids on a hot day?
On a hot day, most of us realize that we are more thirsty than usual.
This is because we sweat more, and we lose fluid through sweat ranging from 100 milliliters to several liters per day, depending on our level of activity and body temperature.
"We can lose between 1 and 3 percent of our fluids easily," Taylor said.
"When we lose fluid, this causes mild dehydration, and we can experience mood disorders, low concentration levels, increased headaches."
According to Associate Professor Ben Desbrow of Griffith University, those who work or exercise in hot climates lose up to 2.5 liters of fluid in an hour in extreme conditions.
"You need to replace the liquid fast enough if not, the results will quickly affect your next performance."
How to detect your body hasn't got enough fluids?
Your body will give some pretty clear signs that you are not dehydrated. So watch for symptoms such as dry mouth, headaches, and dizziness.
Also pay attention to your urination habits, the color of your urine and how often you go to the toilet.
"Your kidneys do a good job in fluid management, so the frequency of urination and the color of urination are your two best guidelines," said Professor Desbrow.
"You want to produce some urine every three to four hours, and we want the color to be relatively pale."
(Note that some vitamin supplements and certain foods can change your urinary color, but this will not affect how often you urinate.)
"My advice, never go to the toilet and not pay attention to your urine - this may be simple, but this gives you a message," said Desbrow Associate Professor.
Can we drink too much?
There is a thirst control center in our brain that controls water intake, said Dr. Michael McKinley, the senior guest researcher at the Institute of Florey Neuroscience.
When we drink water, certain parts of the brain make us feel thirsty long before the water is fully absorbed into the bloodstream.
"Usually if we drink too much water, suddenly drinking water feels like hard work," he said.
However, in some situations, when people drink large amounts of water, they can overcome the thirst control center in the brain.
If this happens, their sodium levels can drop too low. This can cause a condition known as hyponatremia, where the body also starts to hold back excess water.
Our kidneys also help maintain balance.
"Usually if we drink too much water, our kidneys will remove it (like urine)," Dr. McKinley.
But sometimes, factors such as heat, physical stress or certain drugs can kill hormonal signals that cause the kidneys to excrete excess water.
Then there is a double setback effect. You not only drink lots of water, but you start to hang all the water in your body. Drinking more actually worsens the situation.
"This is a time when conditions can be dangerous," said Dr. McKinley.
Hyponatremia, also known as water poisoning, can cause brain cells to swell. This can cause confusion, convulsions, coma and even death.
Although this condition is rare, one risk group is an athlete with physical endurance.
Activities, especially in warm weather, can raise their body temperature too high. They are usually advised to drink lots of fluids before doing endurance activities such as marathons and feel the need to be hydrated. But if they drink excessively, and quickly drink too much water, they can get into trouble.
"I remember reading about a woman running a marathon, she drank a lot of fluids and at a distance of 18 miles, she began to feel confused and unwell. She had a seizure, then coma and died within four hours because of hyponatremia," said Dr. McKinley.
Other groups at risk of developing hyponatremia include people with schizophrenia, who may have an urge to drink water.
"This condition is called psychogenic polydipsia and people with this tendency are known to consume 20, 30, 40 glasses of fluid a day. Mortality due to hyponatremia tends to be more common in this demographic, more than just an athlete's profile," he explained.
Ecstasy drugs can also trigger water poisoning.
Read too: Benefits Of Eating Healthy
Water Needs for Everyone Different, This Is a Formula to Know It
Actually, the need for water intake in each person can vary, although it is generally recommended that a minimum of eight glasses per day. The amount of fluid needed depends on weight, body activity, and daily diet. As quoted from the Times of India, this is the formula to find out if you have enough fluids or not.
1. Weigh Weight
Everyone has a different weight, and the need for liquids can be different. For example, people with a weight of 45 kg do not need to drink as much water as people who weigh 70 kg.
2. Share Per 30
For your weight with the number 30, the answer is a liter of water you need to drink per day. For example, if you weigh 60 kg, then if divided by 30, it means that the water you need to drink is 2 liters. If you weigh 80 kg, then 80: 30 = 2.6, meaning you need to drink 2 liters of 600 ml of water. Meanwhile, for a weight of 45 kg, the water that needs to be drunk is 1.5 liters.
3. Pay attention to Physical Activity
If you exercise regularly, it means the body will lose fluid through perspiration. Therefore you need to increase your water intake according to the duration of the exercise. It is recommended to add about 350 ml of water for each sports session for 0.5 hours. So if you exercise for an hour then the water intake that needs to be added is 0.7 liters or equal to 700 ml.
4. Food also contains water
If you are advised to drink 1.5 or 2 liters of water, that does not mean you have to drink that much water. Liquid needs can also be met through food. About 20-25 percent of water intake comes from the food you eat. Whether it comes from fruits, vegetables, or soupy foods. The rest must remain fulfilled in the form of drinks and preferably whitewater.
Apples for example, in one medium-sized apple, contain about 116 ml of water. While 140 grams of orange contains about 122 ml of water. While vegetables on average contain about 19 to 114 ml of water.
Read too: Benefits of Yoga
How Much Water Should I Drink in a Day?
Maybe many people disagree with how much water you have to drink every day because of the difference in body type of each person. But in general, apart from the different body types of people, in the usual weather Dr. Pamila Brar said the level of water taken should be:
Men must drink a total of 3 liters of water a day (13 small plastic cups)
Women must drink a total of 2.2 liters of water a day (9 small plastic cups)
plastic water glass
Of course, this is only a basic reference. If you exercise or are in hotter weather, drink soda, and so on. Maybe you need more water. the easiest way is to follow the reference above and add it if you are thirsty.
HOW TO ENSURE ENOUGH WATER
Assuming that you wake up 16 hours per day, you must drink between 4.65 to 6.25 ounces of water per hour. Maybe this sounds quite a lot and it's weird because it's hourly, but in reality, it's only about 4 to 8 sips (depending on the amount you drink). Although of course, you will not drink every hour, you just make sure you drink if you are thirsty.
You also need to know, that the level above does not include the level of water in the fruit or food you eat. So if combined with your regular meal, of course, the level of water you drink is enough, unless you are active and so on.
CAN I DRINK TOO MUCH WATER?
Actually, you can drink as much as anything, but you certainly will feel you have drunk too much.
The reason is that in healthy adults, the kidneys can filter and remove 15 liters of water per day (from a normal level of 2.2 to 3 liters). So the chances of you drinking too much water are very small, you only need to remember to drink water if you are thirsty as previously mentioned.
The problem you have to fear is that you drink too little water because 15 liters per day takes a long time and you will feel uncomfortable. So drinking more water is better than too little.
WHAT HAPPENED IF THE WATER WHICH IS REQUIRED DOES NOT ENOUGH
Drinking too little water can cause some problems because water helps in digestion, makes your skin healthier, prevents overheating, maintains kidney health and intestinal health. You will lose all this if there is insufficient water and you will get tired faster.
drinking water is not enough
The reason you are tired is that sufficient amount of water will help the heart to trigger blood more effectively, and water can help deliver oxygen and nutrients to your cells. Water also helps prevent cramps if you exercise (you should drink 2 glasses of water, 2 hours before you exercise).
Water also helps your focus and awareness. But basically, if the water you drink is only a little less then it will not have a bad impact only that you will feel uncomfortable.
It may be difficult to drink enough water every day, but continuous practice will help you to prevent dehydration and maintain a healthy life.