How much water to drink per day to ensure proper hydration? The quantity is not the same for everyone, but it varies according to body mass, sex, age, physical activity, and climate
How much water you drink per day for our health and well-being
On average, an adult’s drinking water per day is around 2-3 liters. Experts advise drinking 2 liters of water a day, while the rest of the requirement is satisfied by foods containing water, especially fruits and vegetables, the best moisturizing foods. This requirement increases in case of illness, smoking, dysentery, sports, saunas, high temperatures.
A reduction of even just 1% of the amount of water present in our body is already having its consequences. With a water loss of 2%, the thermoregulation and the volume of the blood plasma are altered. There may also be a lack of concentration and mental performance decreases. With a loss of 4% of the water the intellectual difficulties increase and the physical performance is halved; cramps are also felt. A greater loss, fortunately quite rare, can also lead to serious problems such as stroke and heart attack. Generally speaking, chronic dehydration can cause the following.
How much water you drink per day: what happens if it is not enough
• The skin, mouth, and eyes become dry. In particular, it feels an unpleasant taste in the mouth, the eyes are irritated and the skin loses brightness and softness and ages earlier.
• Joint pain increases: the joints are 80% water and need it to stay intact.
• Muscle mass decreases because the muscles are mostly made up of water. Hence the importance of drinking water before and after training for those who play sports.
• Hunger attacks increase: thirst is often mistaken for hunger, with the obvious consequences of being overweight.
• You risk constipation: feces, if they are not hydrated, are more difficult to expel.
• Water retention and cellulite are aggravated.
Can you tell when it’s time to drink a glass of water?
Not everyone is able to recognize if they have drunk enough water for their needs or how much water they have consumed per day. Like the stimulus of hunger, also that of thirst can receive interference. In fact, a chronic lack of liquids results in the suppression of the thirst stimulus. The same thing happens in stressful situations: the hormonal system eliminates the feeling of thirst. Furthermore, people who carry out jobs of high and continuous concentration (such as drivers) and those subjected to intense psychological pressures do not easily recognize their water needs. In children and elderly people, the mechanism is not entirely “perfect”, so it is good to offer water, even if they do not ask for it.
Here are the situations that require more water to regain wellness
• When doing physical activity: this causes a rise in body temperature and a consequent greater sweating (to regulate body temperature).
• When you are at high altitude: at altitudes above 2500 meters the diuresis increases (but it also happens in winter at low temperatures) and the frequency of respiration; this way more body water is dispersed.
• When you sweat a lot, as can happen in the case of physical ailments or particularly hot climates.
• In the event of water leaks due to attacks of diarrhea or vomiting.
• Presence of hemorrhage or burns, because these too involve a noticeable loss of fluids and consequently the need to reintroduce them into the body.
• After a sauna or a Turkish bath.
• During pregnancy and lactation: for pregnant women, consumption of at least 2 liters of water per day is recommended, while breastfeeding women should drink at least 3 liters.