We all know that drinking water is essential to the body, and fluid in the body must always be met to prevent dehydration . But, how much water should we drink every day?
The question is often thrown, but there is no easy answer to answer. That's because the water needs of every person is different, depending on many things such as physical activity, climate or weather where you live, health conditions, and the time and certain other situations.
Water needs for the body
Our bodies, more than 60% of which consists of water. Every system in your body depends on water, for example, cleans toxins in vital organs in the body, delivering nutrients to the body's cells, making the skin more moist and healthy, and many other important benefits.
All the time, our bodies lose fluids. Breathing, sweating, urination and large, are some examples of activities that will make the liquid in the body decreases. To be able to continue to work properly, your body needs fluids to replace the lost fluids.
Lack of fluid in the body will lead to dehydration, a condition when the body does not have enough fluid to function properly.
How much water do I need?
Many different opinions regarding the amount of water that should be consumed. Among the most popular is the "8-ounce glasses of water each day" or 8 x 8. That rule is that you should drink at least 8 glasses of water (1.9 liters) each day.
European Food Safety Authority recommends that women should drink 1.6 liters of water every day, and men as much as 2 liters of water. That means eight glasses of 200ml to 200ml glasses women and 10 for men.
In addition, there is also the daily recommendation issued by the Institute of Medicine , which recommends:
- Men should drink water as much as 3 liters (about 13 cups) of water each day
- Women should drink water as much as 2.2 liters (about 9 cups) of water each day
Of course the rules above is just 'baselines' to ensure that your body hydrated. In some circumstances, you may need to drink more water, for example, if you exercise, activity in hot weather, consume a lot of diuretics (coffee, tea, soda, sugary drinks, etc.), Pregnancy and lactation, or when adan treatment which requires you to consume more water.
The easiest way to ensure your body's water needs are fulfilled by following the above reference and drink more water when you feel thirsty.
Good practice for your follow is:
- Drink 1-2 glasses of water when you wake upDrink one glass of water before exercise and 1 cup after exercising
- Drink a glass of water after breakfast, lunch and dinner
- Drink 1 cup of water after consuming food / drink sweet, coffee, and soft drinks .
- Provide always water if your activities outside the home
- Drink 1-2 glasses before bed
Listen to 'cue' from your body to know when and how much you should drink. Thirst is a sign of dehydration. In addition, if the urine is bright yellow water until clear, then your body fluids have been fulfilled. Conversely, if your urine is cloudy / dark, then you need to increase your fluid intake.
What should I drink sufficient fluids to the body?
Ordinary drinking water (water, mineral water, etc.) Is not the only 'water' that you can use to fill the body fluids. In fact, the food you consume contributes to 20% of the fluid into the body.
All types of drinks are calculated as a liquid into the body. Most foods also contain water, such as meat, fish, eggs, and a variety of fruit and vegetables. Moreover, fruit and vegetables that contain lots of water such as watermelon, cantaloupe, oranges, cucumbers, etc. very effective to replenish and replace body fluids lost through breathing, perspiration, and urination.
What happens when the body is dehydrated?
Too little water consumption can cause many problems for the body and health. Water can help maintain healthy digestive system and kidney (renal so can cleanse toxins in the body), and expedite the exhaust system through urination and defecation.
Lack of fluids also causes the body to become dehydrated. The earliest sign of dehydration is thirst. Other signs and symptoms of dehydration include:
- Dark urine water / cloudy
- Feeling tired
- Reduced focus
- Headache
Furthermore, read: Effects and symptoms of dehydration .
Water is not only able to maintain focus and improve the performance of the brain, but also makes you more energy throughout the day. You might be able to keep their activities without sufficient water intake, but you will feel uncomfortable and the body can not work optimally.
Familiarize yourself to drink water regularly and training habits to keep your body hydrated every day, so that you can run optimally activities and more productive.
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