Article written and designed by Cosimo Simeone, Msc, PgdDip, Bsc, Physiotherapist

As humans we are made of 60% (men) and 50% (women) of water. Most of the people drink around four to six cups of water per day. Usually, the intake is about 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

According to the science, an healthy adult needs around 35 ml of water each day per kilogram of body weigh. So person weighing 50 kilograms requires 1.7 liters, 60 kilograms 2.1 liters, 70 kilograms 2.4 liters and 80 kilograms 2.8 liters.

But the water intake could vary and it will depends on the individual. In fact the amount it will vary depending on how much water they intake from other foods or beverage.

Appetite and thirst tend to diminish with age. Older adults experience body composition changes over time, which also bring a reduction of water concentration in the body.

Furthermore the water daily intake could change depending for example of the presence of certain health conditions. Also type of activities or lifestyle, the use of medications and climate.

And unfortunately many of us especially old adults are not taking enough water. In this blog article you will discover how much water you need per day to stay healthy. And the great benefits related to the water use.

Benefits of drinking water:

Water contains different minerals, including calcium, magnesium, sodium, fluoride, potassium, iron, and zinc, all of which have many benefits. As well as sodium sulphate and other gases such as carbon dioxide as well as hydrogen sulfide

Drinking enough water every day is important for your health. In fact drinking can prevent dehydration. This could cause unclear thinking, mood change, body overheat, constipation and kidney stones.

Water is without calories and helps to manage body weights. For this reason could also reduce calories intake when substituted for drinks with calories and sugars, such as sodas.

Let’s explore the most important benefits of water intake (1):

  1. Bringing good stuff like nutrients and oxygen to your cells.
  2. Getting rid of bad stuff like bacteria from your bladder.
  3. Helping your tummy break down food.
  4. Making sure you don’t get all blocked up.
  5. Keeping your blood pressure in check.
  6. Being like a soft cushion for your joints.
  7. Protecting your important parts inside.
  8. Keeping your body temperature just right.
  9. Making sure the right salts in your body stay balanced, like sodium.

Signs You are not Drinking Sufficient Water:

Below are some of the symptoms associated with not drinking enough water.

  • Dry skin that doesn’t improve even using cream everyday. If you are dehydrated you can loose the luster of the skin. In this case you need to drink more water.
  • Another sign of dehydration is a dry mouth and feeling thirsty. These can lead to a a bad breath. Sometimes a dry mouth and increased thirst could be a sign of something more serious. So check with your doctor if this symptoms are becoming chronic.
  • Headaches and migraine can be also signs of a mild to moderate dehydration. This also according to the National Headache Foundation (2).
  • Dehydration can also lead to lack of sleep and tiredness. And this can affect your wellbeing, and concentration increasing the likelihood of doing accidents.
  • In addition dehydration can also lead to gain weights. In fact some studies have shown that drinking just a little quantity of water (500ml) can boost your metabolism by up to 30%. For this reason many nutritionists advice to increase water consumption, in the diet plan to lose weights.
  • Not drinking enough water can also lead to constipation. If this doesn’t improve after you increase your daily water intake, you should speak with your doctor.
  • Drinking water helps also to clean your bladders and making sure that bacteria don’t settle for long time. And avoiding infections, such as the one that involves the urinary tract. Dark colored urine could be a sign of dehydration. But also a sign of decreased need to urinate at all.
  • Some studies have shown that just a mild dehydration could lead to neurological changes that can lead to irritability or feeling moody.

Of course feeling your body and using common sense are crucial in avoiding dehydration. Respect your body.

Daily Water Intake Calculator:

This calculator helps to calculate the quantity of water you might need per day. So in this way you can avoid dehydration. But as I said previously the exact daily intake of water it will vary based on different factors.

Such as type of lifestyle, if you have an active or sedentary lifestyle. Also the climate could change the intake needed. For example in hot temperature you drink more water because you also lose more liquids.

It will also vary depending if you have any pathologies or you take fluids from other resources. Moreover pregnant and breast feeding women need to take additional fluids to avoid dehydration.

If you’re looking for advice on hydration or nutrition, I suggest booking an appointment with our nutritionists here. They can provide you with the best guidance to help you stay healthy and achieve your weight loss goals. If this is what are you looking for.

Fluids to keep you hydrated:

There are some alternatives to water to keep us hydrated. Some people use milk but there is a lack of evidence that show if is better then water (3).

Caffeinated or alcohol beverages contribute to increase the total body fluid composition. However, there is a false myth that these beverages cause dehydration because make you urinate.

There are many reasons why water is still the best choice (4). Sugary drinks such as sodas, fruit juices and sport drinks can lead to weights gain. And consequently to inflammation, which can cause diseases such as diabetes.

If you drink too much caffeine you can feel more nervous or anxious or also can disturb your sleep. Also alcohol intake should be limited to one drink per day for women, and one to two drinks per day for men.

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