Water is the most important nutrient for life. Its important functions include regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. With this, how much should a person drink in a day to ensure he is getting the right amount of water?
Some experts would say that the amount of water you need per day can be computed using this formula:
Total Body Weight/2 = ___ ounce of water intake
We made our research and found other factors which one should consider for proper hydration.
Staying hydrated is particularly important during an exercise. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids that you lose through sweating.
The atmospheric conditions at higher altitudes will alter the rate of water loss from the body, causing you to lose more. You will need to drink extra water to provide your body with enough fluids to function properly at high altitudes.
Pregnant and breastfeeding woman would have different hydration requirements.
The way your kidney process and conserve fluids may also change as you age. Some chronic diseases may impede thirst sensation that would tell you to consume fluids. It is recommended to properly consult a physician to get proper advice.
Fluid retention is affected by climate changes. Beverage intake should be adjusted based on outside temperature. Dehydration is of higher risk during season of extreme heat.
Caffeine and Alcohol Intake
Caffeine is considered diuretic, which is known to promote fluid elimination while alcohol produces increased urine flow within 20 minutes of consumption. Given that, a person’s fluid intake should vary depending on his/her consumption of beverages with alcoholic and caffeine content.
Try this Water Intake Calculator which might be helpful.
Ensure that you are taking the right amount of water.
One has to take note that at least twenty percent of the water requirement comes from the food we eat, the rest from the beverages we drink.
Here are some of our usual sources of water:
- Water – The best and cheapest choice for hydration as it has no calories or added ingredients. You have to check the different ways water gets through purification. It has to be natural, with no added ingredients or chemicals. Some purification process removes the healthy minerals, too and increases acidity of the water.
- Sodas or sweetened drinks- This contains added sugar which might not have additional nutritional value.
- Sports Drinks- This contains minerals to help maintain your electrolyte balance but you have to read the label for added sugar and calories you might not need.
Keep Calm and Drink Water. HYDRATE WELL!