HOW MUCH WATER SHOULD I DRINK?
Drinking water is essential for our bodies. In fact, water takes up many parts of the human at 60%. It is not much as you think but needs constant replacement since we lose much fluid through sweating and voiding.
There are varied opinions about how much water is adequate to drink in a day.
Another school of thought has come up in recent times with some health experts concluding that 8×8 places us on the brink of dehydration. They suggest constant sipping of water throughout the day even when there is no thirst. The current recommendation by Institute of Medicine(IOM) is that the water intake should be up to 13 cups a day which is 104 days per day.
CURRENT RECOMMENDATIONS ON WATER INTAKE
The most popular recommendation by health authorities is that an adult should take 2 liters of water which is equal to half a gallon or 8 -eight-ounce glasses in a day. It is called an 8x 8 rule and is very simple for everyone to remember.
Taking eight glasses is a good starting point, but the argument is that it does not have a basis on reliable and researched conclusion. Water makes up 60 percent of body weight and contributes to the functioning of all body systems.
The recommended intake considers these factors to define the recommended water intake.
AGE AND GENDER
IOM current recommends that adult (people aged 19 years and older) need to drink up to 3.7 liters of plain water per day. This measure is the overall fluid intake a day including anything else containing water that you consume as part of dies such as vegetables or fruits. Of this amount, the men should take more water which 13 cups (3.7 liters or 104 ounces). Women should take at least 9 cups which is 72 ounces.
Men require more water as their average free mass is higher thus heavier than women. Men also have more energy expenditure.Even after this effort to clarify the amount of water someone should take depending on age and gender, it is not so simple to determine how much your body needs as other factors could alter your needs. You may need depending on the conditions.
WOMEN OF REPRODUCTIVE AGE
Pregnant or breastfeeding women should deviate from the above recommendations. Pregnant women of any age should take at least 80 ounces that is 8-ounce glasses each day. Breastfeeding women require even more water and need to increase their water intake to 13 cups, 104 ounces like adult men.
Children may be under 19, but they are at different stages of developing depending on their respective ages. Girls and boys aged 4-8 years should drink five cups or 40 ounces a day. The amount increases to 7-8 cups or 50-64 ounces from children aged 9 to 13 years. At ages 14 to 18, kids are almost in their adulthood and require taking more water. IOM recommends that they take 8 to 111 cups of water or 64-88 ounces.
Other considerations dictating how much water you should drink
GEOGRAPHICAL LOCATION AND CLIMATE
You need to drink more water if you line at an altitude exceeding 8,200 feet above sea level. The reason is that higher sea level increases dehydration. Humidity at higher altitudes is lower making the sweat to evaporate quickly. You may fail to notice the amount of water you lose through exertion ad it requires replenishing. Oxygen levels at higher altitudes are lower creating the need to breathe in and deeper and faster which cause loss of more water through respiration. The rate at which you lose water is twice than at sea level.
If you exercise each day, add 1.5 -2.5 cups of water to your water intake. You should add even more if you work out for more than an hour or live at a place with a hot climate.
The body requires more fluids if you are losing water by vomiting, diarrhea or fever. You should drink more and even consult a doctor if the symptoms are extreme or persist for long. Your doctor could suggest that you add drinks with electrolytes to stabilize the electrolyte balance.
They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue
Drinking enough water is essential in maintaining appropriate hydration of your body, health and good looks. It is essential to know and take the recommended every day.