Drink water is like breathing, we know it’s important, but we don’t think about it often. However, hydration plays an important role in the functioning of our body. From the brain to the skin, muscles, and organs, one question that still hangs is: How many glasses of water do we need to drink a day to be healthy? โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันทีWhile the rule of 8 glasses per day is often cited, the reality is a little more subtle.
Why is drinking water necessary?
Our body is made up of about 60 percent water. Every organ, and every part of the body, depends on this precious fluid to function properly. Water plays a fundamental role in the following matters:
- Body temperature regulation
- transport of nutrients and oxygen in the blood;
- Removal of waste products by the kidneys
- Proper operation of joints
- Digestion and metabolism
Basically, If the body does not receive enough water, The body slows down, the skin becomes dull, energy decreases, concentration decreases, and the risk of headaches increases. Therefore, drinking water is important!
The famous rule of drinking 8 glasses of water a day
You may have heard that you need to drink 8 glasses of water a day to stay healthy. This recommendation is based on an estimate of the body’s overall water requirement, which is about 2 liters per day. This rule is based on general studies that show that, on average, A person loses about 2 liters of water per day through breathing, sweat, urine, and feces. It is necessary to restore balance by drinking 2 liters of water, except…
How to Calculate Your Actual Water Needs
If you want a more personalized approach, There is a simple way: it is recommended to drink 30 to 40 milliliters of water per kilogram of body weight.
- People weighing 70 kilograms should drink between 2.1 liters (70 x 30 ml) and 2.8 liters (70 x 40 ml) of water. per day.
- A person weighing 90 kg will need to drink from 2.7 to 3.6 liters of water per day.
And that’s not all! A few factors increase these needs:
- Physical activity: When you exercise. Your body loses water through sweat. It is recommended to drink an additional 500 to 1,000 milliliters of water per hour of exercise.
- Climate: If you live in an area with a hot or humid climate, you may want to consider using the Lunar New Year. Your water needs will naturally increase.
- Food: Some foods, such as fruits and vegetables (watermelon, watermelon, cucumber, lettuce). About 20% of the water we consume each day comes from food.
- Pregnancy or lactation: Pregnant or lactating women have a higher water requirement (about 2.5 to 3 liters per day).
Signs that you are dehydrated
It’s not easy to know if your body is dehydrated, but there are some warning signs that can tell you. As follows:
- Dry mouth
- Dark urine (if your urine is dark yellow, you are dehydrated).
- Idiopathic fatigue
- headache
- dull or dry skin;
- appetite (yes, dehydration is often mistaken for hunger);
A small tip A little: If you wait until you’re thirsty to drink, it’s too late! The feeling of thirst is a sign that the body is dehydrated.
Risks of not drinking enough water
A slight dehydration can lead to low energy conditions. In the long term, insufficient water intake can cause:
- Kidney problems (e.g., kidney stones)
- Symptoms of digestive disorders (e.g., constipation)
- Increased risk of cardiovascular disease
- deterioration of physical and mental performance;
On the other hand, it can also be overdrinking. Hyperhydration is rare, but it can cause an imbalance in the electrolyte balance (especially sodium) and lead to hyponadium, which can be a serious condition. Don’t worry, you’ll have to drink really large quantities to get to this point.
How to Increase the Amount of Water in Your Daily Life
If drinking 2 to 3 liters of water a day seems impossible, then you can drink it. We have the following simple tips:
- Start your day with a big glass of water. Your body will naturally be dehydrated.
- Add fruit or herbs: A little lemon, mint or cucumber will give your juice more flavor.
- Drinking a glass before every meal will help you stay hydrated without thinking about anything.
- Use reusable water bottles: Having a water bottle with you will encourage you to drink more often.
- Eat foods that are rich in water, such as cucumbers, watermelons, melons, and oranges, which are your best foods.
then How many glasses of water should you drink each day? The 8-glass rule is a good place to start, but the best thing is to listen to your body and adjust your intake to the activity. Your food, and your environment.