How much water to drink daily?

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It is believed that all adults need to drink about 2 liters of water per day, however, this amount is an estimate. The exact amount of water that people need to ingest varies according to weight, age, the season of the year, and other factors such as whether the individual performs a physical activity or not since during exercise more fluids are lost through sweating, having to drink more water.

Water corresponds to between 60 and 70% of the total body composition and is essential for the proper functioning of the body, so the most correct way to know how much water to drink daily is through the calculation based on the weight and age of the individual.

How much water to drink daily
How Much Water You Should Drink

The table below shows how to calculate the amount of water-based on age and weight:

Adults Amount of water per kg
Active youth up to 17 years 40 ml per kg
18 to 55 years 35 ml per kg
55 to 65 years 30 ml per kg
More than 66 years 25 ml per kg

People who practice physical activity should drink around 500 mL to 1L of water more than their daily requirement and for each hour of physical activity, especially if they sweat a lot during training. 

Being thirsty is the first sign of dehydration, so you don’t need to wait for it to manifest itself to drink water. Other signs of dehydration are dry mouth and dark yellow, strong-smelling urine. In case the individual presents these symptoms, it is recommended to drink water, homemade serum, oral rehydration salts, or coconut water and if the symptoms persist it is recommended to see a doctor. 

Does drinking a lot of water harmful?

Drinking more water than indicated for the age and weight of the person can have negative effects, mainly in those who suffer from diseases such as kidney or heart failure, since in these conditions the body is unable to eliminate excess water, which can cause inflammation throughout the body, shortness of breath, increased blood pressure, imbalance of minerals in the blood and overload of the kidneys. 

In addition, people who are below their ideal weight for their age and height should not drink more than 1.5 liters of water a day, because their blood can be very diluted, having a low concentration of sodium, which produces tremors and mental confusion.

On the other hand, the consumption of more than 2 liters of water a day by people who do not have diseases or who are at their ideal weight for their age and height does not have negative health effects, the most that can happen is an increase how often to urinate.

How to Calculate How Much Water To Drink Daily
How to Calculate How Much Water To Drink Daily

Why you should drink water every day

Drinking water helps to lose weight, favors the hydration of the stool in cases of constipation, favors the production of enzymes and saliva for digestion, and improves the quality of the skin. In addition to this, it is the main constituent of the human body, being important for metabolism because all the biochemical reactions of the body need water.

Water is vital for the control of body temperature, blood circulation, and the formation of urine that is responsible for eliminating waste from the body. Despite the fact that juices, soups, and fruits contain water, it is very important to drink water in its natural form, since the body loses water when breathing, through feces, through the skin and urine, and its replacement is necessary to maintain body water balance.

Drinking water on an empty stomach is good for the body because it stimulates the gastrointestinal system after a long fasting period, improving intestinal function. Learn more about the benefits of drinking how much water daily. 

How much water should you drink a day in litres

Some techniques to increase your water consumption are: 

1. Have a thermos of at least 2L

An excellent strategy to increase your daily water consumption is to buy a 2L thermos. This way you know that you have to How much water to drink daily that amount of water during the day at least.

In case you do not like to drink natural water, it is possible to add a slice of lemon or orange to give it another flavor and to achieve the goal. 

2. Record the amount of water ingested

Another strategy is to keep a kind of diary noting the hours and the amount of water you drank, this being a way to become aware of the amount of water you drink and try to increase your consumption until you achieve the daily water requirement.

3. Prepare flavored waters

Flavoring the water with lemon, cucumber or mint leaves is an excellent strategy for those who have difficulty drinking plain water or who tend to eat with sodas or pasteurized juices.

In addition to this, the flavored waters acquire the benefits of the foods that were used for their preparation, for this reason, it confers various properties such as increasing the consumption of vitamins, detoxifying the body, and helping in the weight loss process. Some examples are: 

Flavored waters How to prepare What is it for
Lemon or orange water Add 1 lemon cut into slices in 1 liter of water. Being able to even add the juice of 1/2 lemon to make it more intense if necessary.  Lemon and orange are excellent for detoxifying the body and eliminating toxins. 
In addition to this, it contains vitamin C that strengthens the immune system and the skin. 
Cucumber water Place 7 to 8 cucumber slices in 1 liter of water. To give it more flavor, you can use some mint leaves if you want. The cucumber helps to cool off on the hottest days, preventing dehydration. It also prevents fluid retention due to its diuretic action.
Leave 4 to 5 slices of ginger in 1 L of water. 
Add 2 to 3 lemon slices in case the flavor is very intense. 
Ginger is a thermogenic root that increases metabolism and, therefore, is excellent for those who need to lose weight and burn fat. 
Add an aubergine cut into cubes in 1 L of water. Eggplant has antioxidants that slow the aging of cells, in addition to this it is rich in fibers that help treat constipation.
Water with chamomile or lemon balm Place 2 tablespoons of the dried plant in 1 L of water, strain before drinking. These plants have a powerful relaxing action that reduces excess stress and anxiety. 

Ideally, prepare the flavored water the night before so that it gains more flavor and benefits from the foods that have been added. You should always strain the water before drinking it and it can be placed in the refrigerator to drink it cold, especially on very hot days. See how to make other flavored waters. 

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