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One of the most vital nutrient for a human body is Water and the old saying that you should drink at least eight glasses of water every day may not be true for you. So now the question arises, exactly how many ounces of water does a average, healthy mature person in a normal environment needs?
How much water a average man and women need in normal environment.
Approximately 11.5 cups (2.7 liters or 91 ounces) of water a day for women.
Approximately 15.5 cups (3.7 liters or 125 ounces) of water a day for men.
This data can be used for fluids like water, soft drinks, other beverages and meals. Our day to day normal meal accounts 20% of fluid taken by us throughout the day and the rest is consumed through liquids.
According to the most recent figures from the Centers for Disease Control and Prevention, males drink 3.46 liters per day on average and women drink 2.75 liters per day on average, which is fairly near to the recommended amounts.
Why Exactly We Need Water ?
- Keeping your body temperature in check
- Moistening your eyes, nose, and mouth tissues
- Taking care of your organs and tissues
- Providing your cells with nutrients and oxygen
- Joint lubrication
- removing waste products
- Minerals and other nutrients to be dissolved for your body to utilize.
Water accounts for more than two-thirds of the human body’s weight. Humans would perish in a matter of days if they did not have access to water. All cells and organs requires water to function.
Water acts as lubrication. It is the component of saliva and the fluids that surround the joints. Perspiration caused by water regulates body temperature. It also aids in the prevention and relief of constipation by pushing food through the intestines.
Water Intake from Foods
Normally the suggested amounted of water that you should take includes not just water but beverages, chai, coffee, soft drinks, juices etc together they constitute to water intake. Please note that normal consumption of caffeine do not play any part in causing dehydration.
Even though 80% of water you consume daily usually consists of fluids, the rest 20% usually comes from foods.
Here are 5 foods high in water:
- Cucumber
Cucumber has only 8 calories per serving because it is 95 percent water. It is particularly high in fiber, vitamin A and K. - Tomatoes
Our beloved bright red friend has high amount of water in it, with 170g per cup of sliced raw tomato. - Watercress
Watercress high water content is undoubtedly one of the reasons it topped the Centers for Disease Control and Prevention’s list of “powerhouse fruits and vegetables.” - Apples
Apples have 85g of water per 100 gram serving, making them a great snack for staying hydrated.
So How Much Water You Should Take Daily?
As reported by Harvard Health Publishing, it is not necessary for you drink exactly the same amount of water that is recommended as the amount of water you need depends on many factors. Like age, size, and physical activity, they all affect how much water your body needs each day. If you live or work in a hot or dry climate, you may lose more water through perspiration. Because of the hot, dry air, the more skin exposed under these conditions, the faster physiological water loss occurs.
If you live an active lifestyle or sweat a lot, you will need extra water every day to replenish your water loss. Furthermore, the more weight you have, the more water you need to consume. Concentrate on refilling the water you lose each day. If you have more fluid loss than usual, increase your recommended intake.
Weighing yourself before and after an exercise and replacing the water weight in ounces is a fantastic technique to assess water loss. According to a 2013 study published in the American College of Sports Medicine Health and Fitness Journal, water loss as small as 1.5 pounds for a 150-pound person can impair cognitive functions..
The average adult loses approximately 2550 milliliters (86 ounces) of water each day through skin, respiration, urination, and gastrointestinal outputs. The purpose is to balance the input and output of water.
Dehydration From Too Little Water
Dehydration happens when your body lacks sufficient water to function correctly. If you don’t drink enough water, you can become dehydrated, especially if you’re losing a lot due to your activity level or the environment.
Thirst is the body’s natural signal that it needs water. Thirst may not be an accurate indicator of when you should drink water. You could be dehydrated by the time you feel thirsty. Because our feeling of thirst reduces as we age, elderly people may be unaware that they are dehydrated.
Precautions With Drinking Water
Water, like any other nutrient, can be affected by environmental factors. Anyone suffering from kidney disease or congestive heart failure should visit their doctor for the necessary amount of water per day.
Those taking diuretics, Non-steroidal anti-inflammatory medicines (NSAIDs), ibuprofen, or naproxen should also consult their doctor because these medications require a particular amount of hydration. Conditions such as Diarrhea and vomiting will increase your demand for water.
How to Increase Water Consumption
If you don’t like drinking plain water, there are various methods to spice it up. Adding fresh fruit, such as raspberries, blueberries, or orange slices, can liven up monotonous water.
Juice can add a lot of sugar to your diet, but diluting it with water might help you get more water each day. If you like soda, try flavoured sparkling water to get the zing you crave without the sugar and calories.
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