
How much water should I drink a day? You will have asked yourself this question many times and you will have heard a thousand and one different answers. The human body is made up of more than two-thirds water and needs it for most of its vital functions. Therefore, it is important to make sure that we drink the right amount of fluid daily.
How much water should I drink a day?
Different organizations and experts have expressed different amounts of water that should be drunk daily. The European Food Safety Authority explains in a report based on scientific research that it is advisable to consume 2 liters of water per day in the case of adult women and 2.5 liters in the case of men.
On the other hand, the ‘Eatwell Guide’ of the National Health Service (NHS) recommends drinking between 6 and 8 glasses of water a day. This guide details that you can also stay hydrated by combining this water with low-fat milk and non-sugary drinks such as tea or coffee. The Australian Dietary Guideline advises that adult men should drink an average of 2.6 litres of fluid a day and women 2.1 litres.
As the dietitian of the Commonwealth Scientific and Industrial Research Organisation, Pennie Taylor, assures ABC that there is no absolute and valid rule for everyone. He adds that the amount of water to drink per day depends on one’s sex, body weight and physical activity. This expert explains that you should drink 35 milliliters of liquid for every kilo of weight. It also affects where you live: those who are in warmer and more humid places tend to sweat more and therefore need to drink more fluids.
On the other hand, pregnant women and those who are breastfeeding their children need more fluid to drink, as well as all those who work in extreme situations or those who eat a high-protein diet.
Am I drinking enough water?
Your body will let you know if you’re not drinking enough water, so it’s important to be alert about the changes and symptoms you’re experiencing. For example, if you’re not drinking enough fluid, your mouth may feel dry, have a headache, or feel dizzy. On the other hand, the color of your urine could change and be darker, as well as the number of times you go to the bathroom. You may also feel more tired, suffer from constipation or have muscle cramps.
In all these cases, you should start drinking more fluids progressively. If these abnormalities don’t go away, don’t hesitate to ask a healthcare professional for advice.
You can’t just drink water
Fruit juices and smoothies also count for measuring your daily fluid intake and, in addition, can provide you with many vitamins. However, the British health service recommends limiting its consumption to 150 milliliters a day because if they contain sugars they can be harmful to your health. On the other hand, sugary drinks are usually high in calories and energy drinks, in addition, carry caffeine.
Water is the healthiest way, as it contains no calories or sugars, and cheaper to quench your thirst. If you don’t like or are bored with the taste of water, you can try sparkling water or add a little lemon or lime.
Your body will thank you!