Our body is about 70% water. During exercise, we need to drink enough water and properly to make up for the lost amount. How much water is enough and safe? Is it possible to drink enough water according to weight? Here is some information to share with you about the knowledge of drinking enough and correct water.
1. How much water do you need to drink each day?
Drinking enough and correct water brings many benefits, but it is difficult to know how much water you need each day. According to studies, the average adult should drink about 2.7 liters for women and 3.7 liters for men. This is the amount of fluid the body needs including water, tea, fruit…. Every day, according to statistics, you will get about 20% of your water intake from the food you eat, so you can drink less water if the food has been provided. give you enough water.
Besides daily diet, activity mode and living environment also affect the amount of water the body needs. In hot and dry areas you will need more water. When you are at high altitude, your need for water is also greater than on the ground… According to the change of weather or body activity, the need to use water also changes
When you are sick or have diarrhea, your body may fall into a state of dehydration. At this time, you need to add more water to your body to maintain metabolic activities. Some diabetics or those taking diuretics should also drink more water to make up for the loss. Pregnant women need to provide enough water to create amniotic fluid and after giving birth, they need to drink water to promote lactation.
2. Does drinking water affect energy and brain function?
There are many people who think that all day focusing only on drinking water will affect their physical and mental health. However, this is not believed to be the case because people who lose some fluid after exercise tend to have headaches. Another study has also demonstrated that fatigue, poor concentration or memory loss are related to dehydration problems.
Even when we lose a small amount of water in the body, it can also lead to problems such as fatigue, impaired physical function. According to a study on a man, it only takes 1% of the body to lose water, and the activities will be interrupted. Although this is a small number, it is enough to demonstrate the importance of water supplementation for human health and mobility.
3. Can you lose weight by increasing your water intake?
Water is a calorie-free drink that can temporarily fill your stomach leaving you feeling full and not wanting to eat. However, is drinking water to lose weight really as effective as we often think? According to analysis 70% of the human body is water and when water loss can affect the weight of the body.
Another review by researchers found that dehydration is associated with an increased risk of obesity, diabetes, cancer or cardiovascular disease. If every day we maintain drinking about 2 liters of water, the body will need to burn about 23 calories due to thermogenesis reaction in metabolism.
Drinking water 30 minutes before meals will help you reduce cravings and limit calorie consumption to the lowest level. This can apply to those who are doing pretty well with weight loss. Another study showed that when drinking 500 ml of water before meals can reduce body weight by 44% in 3 months compared to people who do not drink.
So you can apply the method of drinking water before eating to provide calorie-free energy and reduce appetite. At the same time, the body with enough water will be healthy and metabolism better. This is a good benefit that you need to maintain to protect your health.
4. Drinking enough water and properly can help you prevent some health problems
Drinking enough water and in the right way can bring about what health benefits for each of us? Here are some diseases that can be prevented by drinking enough water
Relieve Constipation Constipation is a common problem that often occurs when the body is deficient in fiber. However, water also works to relieve constipation for hydration, softening food, making digestion easier.
Reduce the risk of getting and re-infection of the urinary tract When you drink a lot of water, the body will clear the waste and toxins. Thanks to neutralizing water, toxicity will be reduced, preventing the risk of getting or recurring urinary tract or bladder infections.
Preventing kidney stones Some studies show that when the body is sufficiently hydrated, it will ensure the amount of fluid for all metabolic activities. This is also a mechanism to reduce the risk of kidney stones. This is just a hypothesis that needs to be studied and analyzed more closely to get the most accurate results.
Hydrate the skin Studies have shown that drinking more water promotes better skin hydration. However, this is not certain, so it needs to be studied and analyzed more carefully.
5. Is your fluid intake synthetic?
Water is not the only liquid that we put in our bodies every day. Most of the food in the meal provides water and accounts for about 20% of the daily needs. However, you need to be aware that diuretics such as coffee and tea do not provide water for the body because they do not support the hydration process.
In fact, diuretic drinks still provide some water for the body, but they are not recommended. Due to the diuretic property, you will quickly eliminate that amount of water from the body, even leading to dehydration if not replenished in time.
6. Hydration Index for your reference
How much water is enough? The amount of water you need is enough to balance your body’s physical activity. Therefore, you need to regularly add a little so that water can easily penetrate into cells or functional organs. The expression of thirst often signals that the body is severely dehydrated because you are not aware of the amount of water your body needs to take in.
When thirsty muscles appear, you will feel tired, have a headache…. That’s why you shouldn’t wait until you feel thirsty to drink water. You can estimate the amount of water your body needs by the color of your urine. Drink until your urine turns from cloudy to clear.
It’s really difficult to give an exact figure of how much water the body needs or drink enough water according to weight. If you sweat a lot, you need to ensure the amount of water to balance the body. You can also add electrolytes, sodium or minerals to ensure proper functioning of the body. Especially pregnant and lactating women, the need for water is also higher.
Thus, you can determine how much water is enough based on urine color or body perception. Maintain the habit of regularly adding water every day to ensure that hydration and metabolism are taking place.
