HOW MUCH WATER ARE YOU SUPPOSED TO DRINK PER DAY?

DOES THE DAILY WATER REQUIREMENT DEPEND ON WEIGHT?

Use the calculator above to determine how much water to drink per day based on your physical activity level and weight. Heavier people need to drink more, bearing in mind that the body is made up of 50-70% water. The greater the mass, the greater the amount of water needed to maintain homeostasis. A hydration study published in the Annals of Family Medicine concluded that chronically dehydrated people tend to have a higher body mass index (BMI), and a higher risk of obesity.

DOES AGE MAKE A DIFFERENCE IN CALCULATING WATER NEEDS?

Yes. Children have to drink less also because they are smaller, while older people (especially if they suffer from cardiovascular disease) have to keep themselves constantly hydrated. Dehydration makes the blood thicker, forcing the heart to work harder. Medicines can also affect your need to hydrate. Additionally, research on fluids and age published in the International Journal of Preventive Medicine and the Journal of Physiology has found that since hydration is a crucial mechanism for regulating body temperature, staying hydrated becomes even more important as we progress. age.

DOES CLIMATE AFFECT HOW MUCH WATER I SHOULD DRINK PER DAY?

Yup! A hot and humid climate leads to more sweating, increasing the need for water. Although it is counterintuitive, even a particularly cold climate increases the need for fluids, because cold air must be heated and humidified before reaching the lungs, and this process involves the consumption of fluids. Also, wearing multiple layers of clothing to keep warm can make us sweat more, although we may not notice it in the cold.

WHAT DOES IT MEAN TO “DRINK TOO MUCH WATER”?

Drinking too much water can create imbalances in your body and lead to hyponatremia, a potentially dangerous condition. The body can only process 1000ml of fluid per hour, and drinking above this threshold can interfere with body balance. Distribute the fluids you consume throughout the day rather than trying to “catch up” all at once. If you are drinking a lot and start to feel lightheaded or need to vomit, it is likely hyponatremia.

DO THE FLUIDS CONTAINED IN FOOD COUNT IN THE DAILY WATER REQUIREMENT?

Yes. Foods rich in water such as cucumber, watermelon, etc. count in the calculation of the liquids you consume daily. Measuring the water you consume through food can be tricky, so if you’re trying to accurately track your hydration status, urine color or other methods can come in handy. What matters, however, is that a diet rich in fruits and vegetables helps you maintain your hydration level throughout the day.

DOES DRINKING MORE WATER HELP ME LOSE WEIGHT?

Hydrating properly and effectively can be an essential component of a weight loss strategy. For example, drinking a glass of water before meals can help you avoid overeating, as water takes up volume in your stomach, leaving less room for food and leading to a feeling of fullness even when you consume fewer calories than usual.

Drinking regularly throughout the day has similar positive effects: You will experience a longer-lasting sense of satiety even if you are on a diet and eat fewer calories than usual.

Carbonated water occupies a greater volume in the stomach than natural water, increasing the sense of satiety even if in reality it is only fair. Drinking carbonated water can help fight sudden hunger pangs. Try drinking glass with meals or at those times of the day when the desire for a snack becomes more intense. Finally, flavored water also helps to replace too many snacks: the flavor can make the brain think that you are having a snack, and activate the sense of satiety.

CAN I USE URINE COLOR TO CALCULATE HOW MUCH WATER I DRINK? 

Yup! If you are drinking enough, your urine should be slightly yellow in color. If your urine is darker in color, it means you are drinking too little. Other shades such as red and orange can also be due to the foods consumed, such as beets or foods with dyes. If, on the other hand, you suspect that the redness may be due to the presence of blood, speak to your doctor immediately.

If your urine is colorless, you may be drinking too much water and may be at risk for hyponatremia. Clear urine is normal if you are keeping your hydration level high before a race where you want to give it you’re all.

TIPS FOR PREGNANCY AND BREASTFEEDING

Pregnancy and breastfeeding increase the need for water. Pregnancy increases blood volume, metabolism, and the need for hormonal regulation. Adequate hydration helps support these processes.

Morning sickness can also increase the need to drink water, as you lose fluids and electrolytes when you vomit. Finally, drinking enough water also helps reduce swelling and find relief from constipation and hemorrhoids.