“The Importance of Adequate Hydration: Recommended Daily Water Intake for Age, Gender and Physical Activity Levels”

The daily requirement is different from person to person

More than 60% of the human body consists of water, which is involved in almost every process that ensures survival. We lose water when we breathe, sweat, urinate and metabolize food and drink. If we do not replace the fluids eliminated during these processes, health can rapidly deteriorate. Here is the recommended amount according to age, sex, physical effort, according to a documentary presented by Hotnews. Ro.
Without food, the organism can survive up to three weeks or more. But without water, it will die in just a few days. There are many systems that depend on fluid intake.
“Water is essential for survival. It helps regulate body temperature, transports nutrients, eliminates waste, lubricates joints and tissues, and also plays a crucial role in maintaining the delicate balance of electrolytes and fluids in the body,” explained nutritionist Crystal Scott.
What’s more, a study published in eBioMedicine that included 11,255 adults over a 30-year period revealed that adequate hydration can slow aging, extend life, and prevent many chronic diseases.
But what does adequate hydration mean? The rule of thumb you’ve probably heard of is to drink 8 glasses of water a day. However, the need for water is not the same for everyone, it depends on certain factors.
First of all, it varies according to our weight: the more kilograms a person has, the more water he needs to drink. The level of physical activity must also be taken into account. During a workout at the gym, but also after it, we need to hydrate more.
As for the gender difference in fluid consumption, the US National Academy of Sciences, Engineering and Medicine recommends an average daily water intake of about 3.5 liters for men and about 2.5 liters for women. But, you have to keep in mind that this amount of water can also come from food. “You can also hydrate with foods like celery, oranges, strawberries, watermelon and cucumbers. All these fruits and vegetables can supplement water intake,” says the nutrition specialist.
Other situations that require the adjustment of liquid consumption are pathological ones, for example in febrile illnesses or in those that evolve with vomiting or diarrheal stools, in which the need for liquids increases. However, there are also conditions that require a severe restriction of fluid intake, as for example in the case of hemodialysis patients.
So, the water requirement can vary in adults from 25 to 40 ml/Kg body/day, depending on the mentioned factors. In the case of children aged between 6 months and 3 years, the daily water requirement is 100 ml/Kg body/day. Also, in certain critical periods, such as heatstroke, diarrhea, vomiting or feverish states, the water requirement must be properly supplemented.
Although such situations are rare, it can happen that we drink too much water. Hyponatremia is a condition that occurs when the amount of water in the body overwhelms the kidneys, which can no longer keep up with the normal filtration rate. The sodium content of the blood drops dangerously low and causes cell inflammation. Certain conditions, such as kidney failure and heart failure, pose a greater risk from this point of view. Also, some performance athletes may experience this condition if they do not hydrate with electrolyte-rich waters after training.
For the majority of the population, however, the most frequent problem is insufficient fluid intake. In the case of dehydration, certain symptoms appear that should not be ignored. First of all, the appearance of the feeling of thirst announces a level of 10% dehydration. That’s why it’s important to keep a bottle of water handy and drink throughout the day. “Urine color is a very good indicator of hydration status. If it is light yellow or golden it is good. If it’s a dark yellow color, like a very concentrated lime tea, that means dehydration has set in and fluid intake needs to be corrected immediately,” explained nutritionist Crystal Scott.
Other manifestations of dehydration can vary depending on the severity. Mild or moderate dehydration can be manifested by feeling thirsty, dry mouth, fatigue, lightheadedness, reduced ability to concentrate and even irritability.
In severe cases, dehydration can lead to severe hypotension, kidney failure and coma. This type of dehydration occurs in special situations, such as in the context of a digestive condition involving vomiting and severe diarrhea.