We all understand that we ought to be drinking more water , but for many of us, our daily fluid intake often involves one too many crisp Diet Cokes At our desk and sometimes wine after work.
Buying giant Stanley Cups could prompt some individuals to drink a bit more water, yet for others, only a significant change will make them reach for the faucet.
Our bodies are made up of about 50% water, and we lose part of this daily through processes like respiration and perspiration. Therefore, it’s crucial to keep replacing what we lose. Without doing so, survival would be impossible beyond just a few days. (Does that sound extreme enough?)
Failing to drink sufficient water daily may lead to dehydration, which, as Dr. Jonathan Webster points out, can significantly affect our health. health and wellbeing.
The Doctify GP tells Axofa There are various unpleasant side effects of dehydration, such as headaches, confusion, fatigue, constipation, difficulty concentrating, and urinary tract infections (UTIs).
If you've never had a UTI, consider yourself lucky, as they can be agony Believe me, this is definitely not something you would wish to handle.
Therefore, how much liquid should we actually consume to prevent all of these unpleasant effects?
According to the NHS Most of us require about 1.5 to 2 liters daily, and although plain water is ideal, these fluids can also come from different foods and beverages containing water, like fruits and soups. tea and coffee , along with items such as milk, melons, soups, and stews.
This recommendation is quite broad, as the specific quantity of fluids needed can differ based on one’s age and gender. Dr. Webster has provided a more comprehensive guide on daily water intake, tailored to different stages of life.
Children (4-8 years): 1.2 litres per day
Young children , under the age of eight should aim for about 1.2 litres of fluids per day, according to Dr. Webster. This is the equivalent of six to eight 200ml glasses.
‘Their bodies are still developing and hydration is crucial for brain function, digestion and regulating body temperature,’ he explains.
However, the specialist cautions that you may need to prompt the children frequently to hydrate themselves, since they could struggle to realize when they feel thirsty.
For teenagers, the recommended daily intake is 1.6 to 1.9 liters for boys and 1.5 liters for girls.
It turns out that teenagers require more fluids than many adults do, particularly those in the age range from 14 to 18 years old. This stage marks an important phase of development during which their bodies demand higher levels of hydration; thus, water becomes crucial as it helps sustain their energy, bolster metabolic functions, and assist with muscular activities.
Adolescent males require slightly more hydration compared to females, and according to Dr. Webster, they should aim for 1.6 to 1.9 liters of water each day.
For adolescent girls, the recommendation is slightly lower at 1.5 liters.
As a guideline, 1.5 liters to 2 liters is approximately equal to three to four pints of water, which you can use for estimation purposes.
Adult females under 60 should consume 1.6 liters of water daily, whereas adult males in the same age group should aim for 2 liters per day.
For individuals below 60 years old, the typical recommendation suggests that men should consume about two liters of water daily, whereas women should aim for approximately 1.6 liters.
Dr. Webster points out that elements like exercise, weather conditions, and dietary habits can affect personal requirements.
He says, 'Adequate hydration aids in regulating body temperature, supporting kidney function, and improving focus.'
Adults aged 60 and above should consume between 1.6 liters to 2 liters of water daily.
Individuals above the age of 60 should strive to consume anywhere from 1.6 to 2 liters of water daily, regardless of gender. It is crucial for all individuals in this age group to maintain proper hydration levels.
According to Dr. Webster, this occurs due to the decrease in our thirst sensation as we get older, which increases the likelihood of becoming dehydrated.
It is essential to stay hydrated since it aids joint health, promotes digestion, and helps in preventing urinary tract infections.
The specialist emphasizes: 'Making a deliberate attempt to consume consistently is crucial.'
How to identify dehydration
According to the NHS The most effective method to determine if you're dehydrated is by examining the color of your urine. urine .
If you're consuming adequate fluids, it ought to resemble the color of white wine. If it’s any darker, maybe consider pouring yourself another glass.
Elements that can influence your required water intake
According to healthcare professionals, the exact amount will vary depending on a person’s age, gender, activity level, the climate and their overhaul health state.
Dr. Nadira Awal, a Doctify rated GP, who is the founder of Pause and Co Healthcare, has shared a closer look at reasons why a person may need to drink more water.
However, she shared an important disclaimer, saying that ‘while these guidelines provide a general framework, the best indicator of appropriate hydration is frequently listening to your body’s cues and examining the colour of your urine.’
She went on: 'Thirst serves as a dependable signal that your body needs additional liquids, whereas urine that is a light yellow color generally indicates adequate hydration.'
Pregnancy and Breastfeeding
Dr. Awal asserts that a woman's water needs increase during pregnancy and lactation.
She states: 'When pregnant, the suggested daily consumption is roughly 10 cups (2.3 liters). This increased requirement continues afterward, especially for nursing mothers. Nursing women ought to target around 13 cups (three liters) of water every day to aid in milk production and maintain their hydration.'
Physical activity levels
Strenuous exercise or demanding physical labor can 'significantly' increase the need for fluids.
It is advised that you consume two glasses of water prior to beginning your exercise routine, followed by an additional glass every 15 to 20 minutes during physical activity. After completing your workout session, keep hydrating yourself with more water to compensate for the fluid loss due to sweating.
Climate and environment
The place where you reside might also play a role, particularly considering how much hot weather there is or if your location has a high altitude.
As per Dr. Awal, these factors can lead to greater fluid loss since individuals often shed water via perspiration and breathing.
'People in such circumstances should pay extra attention to their water consumption, ensuring they drink water regularly throughout the day, even if they do not feel thirsty,' she recommends.
Health issues
For individuals suffering from fever, vomiting, or diarrhea, it is essential to boost fluid intake to replenish what has been lost and prevent dehydration.
Dr. Awal asserts: “The precise quantity needed may differ based on the severity and length of the illness; however, typically, aim to consume sufficient fluids to keep your urine light-colored and prevent feelings of thirst.”
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