How much water should we drink every day to be fit? This question seems simple but yet, the answer at least, is far from it. Water is of course a chemical substance essential to life and health, but the needs vary from one individual to another. The reformulated question would therefore be:what is the right amount of water for you and according to your daily activity?
Although various studies have produced standard recommendations over the years, water needs depend on many factors, including your health, physical activity, and where you live.
No single formula is right for everyone. However, knowing more about your body's needs will help you estimate how much water to drink each day.
Water is the main chemical component of your body and makes up about 60% of body weight. Simply put, the body depends on it more than any other substance or element (except oxygen) to survive.
Every cell, tissue and organ in the body needs water to function properly. It allows in particular:
A lack of water can lead to organ dehydration. Even mild dehydration can drain your energy and make you very tired.
Promote weight loss
As the doctor-fitness site mentions, drinking water just before meals can promote feelings of fullness and reduce appetite. In fact, a study published in 2008 revealed that drinking 500 ml of water before breakfast reduced the number of calories consumed by 13%.
Another study, conducted for 12 weeks on a low-calorie diet, showed that drinking 500ml of water before each meal increased weight loss by 44%, compared to a control group.
Drinking water can also temporarily boost metabolism, which increases the number of calories burned during the day.
Every day, you lose water through breathing, perspiration, urine, and stool. For the body to function properly, it is therefore necessary to replenish its water supply by consuming drinks and foods containing it.
So how much fluid does the average sedentary, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine have determined that an adequate daily fluid intake is:
These recommendations cover the total amount of water, including all types of drinks and food. Indeed, note that about 20-30% of daily water intake usually comes from food, and the rest from drinks.
A lower intake does not mean it will be insufficient, but it could be, depending on the individual. Some other studies come up with broader, lower recommendations, and recommend a minimum of 2-3 liters per day for men versus 1.5-2 liters for women.
It is also important to consider the following details:average healthy sedentary adult, average weight . In other words, if your weight differs greatly from the average and you are a top athlete, you will probably need to revise this recommendation upwards.
What about the famous advice to drink 8 glasses a day?
Most healthy people can stay hydrated by simply drinking when thirsty. For some individuals, less than eight glasses a day may therefore be sufficient. Others however, might need more.
Anyway, the advice of eight glasses is not bad and is already a good goal, at least for relatively inactive people:considering 3 dl per glass, 8 glasses would correspond to 2 liters of direct intake in water. By adding the remaining 20-30% provided on average by food, you would therefore not be far from the ideal daily objective.
Is it possible to easily calculate the minimum water requirement?
Yes, but that remains indicative!
For those under 60: to get a good approximation, multiply your weight in kg by 30 (ml) .
Example (for an 80 kg person):80 x 30 =2.4 L
For those over 60: multiply your weight in kg by 25 (ml) .
This decrease takes into account the loss of muscle mass associated with age, the muscles requiring a significant supply of water.
Thus, a relatively young man of 80 kg should drink at least 2.4 liters of water, adding more that he will have lost during daily activity. A 60 kg old woman (with weak muscles) will only need about 1.5 liters, at a minimum.
You should always adjust your total fluid intake based on several factors:
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You don't have to rely solely on what you drink to meet your water needs. Your diet also provides an important part of it. For example, many fruits and vegetables, such as watermelon and spinach, contain almost 100% water by weight.
Also, beverages such as milk, fruit juices and herbal teas are mostly made up of water. Even those containing caffeine, such as coffee and some sodas, can contribute to your daily water intake. But water is still the best choice because it's calorie-free, inexpensive, and readily available.
Sports drinks should only be used when you are exercising intensely for more than an hour. These drinks help restore electrolytes lost through sweating and needed sugar, providing energy during longer exercises.
Energy drinks are different from sports drinks. They are generally not formulated to restore electrolytes. They also usually contain large amounts of caffeine or other stimulants, sugar and other additives.
Your fluid intake is probably adequate if:
A doctor or registered dietitian can help you determine how much water is right for you on a daily basis. To prevent dehydration and ensure your body gets the fluids it needs, make water your drink of choice.
Some good habits to help you:
Although rare, it is possible to get sick from drinking too much water. When the kidneys cannot excrete excess water, the sodium in the blood is diluted (hyponatremia), which can be life-threatening.
Athletes, especially if they participate in prolonged or intense training sessions or endurance events, are at higher risk of hyponatremia. In general, however, drinking too much water is rare in healthy adults with an average diet.
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