Did you know that there are millions of people looking for how much water a person should drink in a day, that is, it is not only you! Read this detailed and very useful article for you about how much water you should drink in a day
How much water should I drink a day?
You are free to drink or not to drink, but if you have to drink, how much water should you drink in the day?
Every day, there are millions of people asking the question of how much water should you drink in a day.
There are differing opinions on the question of how much water a person should drink in a day.
Some specialists encourage drinking at least 8 glasses of water per day.
While others are sure that you need to drink water constantly as much as the body can absorb.
Some claim that it is necessary to drink the amount of water your body needs.
I think it confused you a little?
So what is the solution that you should follow?
Before beginning and answering a question, let's delve into the issue of water and the body.
First, how much water is in your body?
In fact, water makes up between 55-75 percent of the human body! When you are born, water makes up 75%.
Wonder where all this water! ?
One-third of it can be found in the blood and between cells, while the other two-thirds fill the cells of the body.
Interestingly, the more muscle a person has, the more water is present in the body.
But for people who are obese or overweight: this type of person has less water in the body because fatty tissue contains less water.
The question here is how much water is present in women more than men, or vice versa?
The opposite is true, as the amount of water in the body of men exceeds the amount in the bodies of women.
Are there parts of your body that need more water than others?
Yes, there are parts of your body that need more water than other parts.
As the human brain and heart consist of 73 percent of water, while the lungs make up about 83% of water. As for human skin, it is not dry as it appears to you, as the skin contains 64% of water, while the kidneys and muscles contain 79% of water. Bones are not free of water, as they contain 31% water!
It seems that there is enough water in the body to live for many days without drinking water, but this is a mistake and you should not respond to this talk (You do not have this water to keep forever!)
You lose a lot of water on a daily basis through sweating or urination, and there are risks that if you do not replenish the water in your body every day, you may become severely dehydrated.
The main question in this article is: How much water should I drink a day to stay healthy?
This is a sensitive question (how much water people need to drink).
The Institute of Medical Sciences recommends that women should drink 2 liters per day, at a rate of 9 cups.
As for men, they need more water, as it is necessary for men to drink 3 liters per day at a rate of 13 cups per day at the same time. The amount of water to be drunk according to the needs of the individual should be much more.
For example, breastfeeding women need to drink a lot of water
As for children, children need to drink less water than adults, as a child between the ages of 4 to 8 years needs 1 liter of water at a rate of 5 glasses of water per day.
As for children aged 9 to 13, they need 1.5 liters or 2 liters of water at a rate of 7 or 8 glasses of water per day.
As for young people aged 14 to 18, they need 2 liters or 2 and a half liters of water per day, at a rate of 11 cups of water per day.
Men over 19 years of age need 3 liters of water per day.
Women over 19 years of age need 2 liters or 9 cups of water per day. If a pregnant woman is pregnant, she needs 2 and a half liters of water at a rate of 10 cups of water per day. As for breastfeeding women, they need to drink more water, so the lactating women should Drink 3 liters of water at the rate of 13 glasses of water.
But these numbers do not mean that you should drink water only, these numbers refer to the total amount of daily water and this means taking into account anything (contains water).
For example: vegetables and fruits, as some vegetable products contain a high content of water, including:
1_ spinach.
2_ option.
3_ berries.
4_ green pepper.
5_ Radish.
6_ Celery.
7_ cauliflower.
8_ tomato.
And other plants that contain an amount of water.
At the same time, you should avoid drinking carbonated and alcoholic drinks, in addition to that they contain water also contain a large amount of calories devoid of nutrients.
There are also cases in which you need to drink water more than others, what are they?
If you exercise, you should drink 2 cups of water more than usual, and if the exercise lasts more than an hour, you should add more to your daily drinking water. The same applies if you live in a hot climate or at an altitude above 8000 thousand feet
But if you suffer from vomiting, diarrhea and fever, you should drink an extra amount of water.
What will happen if you do not drink enough water?
The body cannot function efficiently without water. If you do not get enough water:
1_ Your body temperature will not remain within its normal range
2_ Your joints will not be soft.
3_ The body wastes will not be able to leave it through sweat, urine and bowel movements.
4_ Your spine will be in danger.
The dehydration of the body will result in poor brain function and a decrease in the energy level, even if you suffer from mild dehydration when you lose 1 to 3% of your body caused by high heat and strenuous exercise.
You may develop temporary impairment of brain function and your physical endurance may decrease.
The body may lose more water when exposed to heavy sweating, suffering from fever, diarrhea, urination a lot, or vomiting.
Well, it seems clear that if you lose water, you have to replace it with new water, but it is not that simple!
Sometimes you are busy and don't remember to drink enough water. In other cases, drinking too much water causes pain in your throat and stomach and you don't want to put up with more pain. Sometimes your body may not tell you that you're thirsty and you don't realize it until it's too late.
So if you feel thirsty, your mouth is dry and sticky, or you suffer from headaches, muscle spasms, dry and cold skin, or your urine is dark yellow:
Go and drink a glass of water that you may have forgotten!
What does your body need for water?
The body will simply stop performing its functions without water, as all cells need it to perform their functions.
Water makes saliva:
1_ Helps deliver oxygen to all parts of the body
2_ Regulates body temperature
3- Helps in the production of neurotransmitters and hormones
4_ Provides protection for the spinal cord and brain
5_ Helps food pass through the intestines
6_ Works to lubricate the joints
7_ It can help in losing weight
There is an amazing fact that:
After drinking 2 glasses of water, you will be able to stimulate your metabolism by 30%!
If you drink 2 liters of water per day, your energy consumption will increase by 96 calories per day
Can you drink a lot of water?
It is necessary not to drink a lot of water, as this rule > (the more the better) does not apply to excessive drinking of water, as this may pose a danger to your health, just like dehydration because excessive drinking of water (the increase in the amount of water leads to The body dilutes salt ions in the blood), which results in a decrease in sodium levels, and this condition is called (hyponatraemia).
may lead to:
1_ Low energy levels
2_ headache
3_ irritability
5_ Nausea
6_ confusion
7_ coma
How can you drink more water?
Most people have trouble remembering to drink enough water during the day.
Here are some tips for consuming more water without bothering:
1_ Employing modern technology: There are currently applications that help you monitor the amount of water you consume, and even better, it reminds you to drink more water.
2_ Buy a bottle of cold water and carry it with you wherever you go. This will definitely motivate you to drink more. When choosing a water bottle, choose one that is easy to clean and is BPA-free. If you have a problem with the taste of regular water or the absence of taste, try drinking soda water, as it contains bubbles, which It will make drinking water more exciting and you may even convince your body that it is a soft drink.
3_ Add fruit to the water bottle: If you add some citrus fruits, berries, cucumbers, or even mint leaves to the water, the taste of the drink will become better, which will make you crave it more and drink it more.
More information about water:
35 tons of water one person drinks throughout his life, but despite this, many athletes and others do not drink water in the amount their bodies need, and they may not remember this except when thirst occurs and the damage caused by not drinking water, according to one of the doctors:
1_ Lack of water or lack of drinking water leads to a defect in the kidneys and liver, and the accumulation of toxins in the body occurs, and this poses a danger.
Important information:
1_ If a person loses 10% of his body fluids, he may have hallucinations.
2_ If the percentage of water or fluids in the body rises to 20%, a person will die.
Also, drink two glasses of water two hours before eating:
Prepares the stomach to receive food
And one glass of water after eating two and a half hours helps to end the digestion process.
There are 2 common mistakes people make about drinking water:
1_ There are people who believe that drinking warm water on an empty stomach in the morning reduces weight and fat, and this is a common and unproven mistake. There is no direct relationship between drinking warm water and fat.
2_ Most people think that the amount that a person should drink per day is 2 liters, and this is wrong because the amount varies according to the person, age and weight.
Physical exertion calls for drinking water to compensate, but with caution to avoid water poisoning, which causes a disorder in the brain that may lead to death.
Very important advice for athletes, especially mothers:
When a child comes home while he is playing or doing a sporting activity and is thirsty, he is forbidden to drink water in large quantities and quickly without stopping, because this may pose a danger to a child that may lead to death because there will be a drop in the proportion of salts in the blood and may pose a danger On a child, therefore, water should be drunk with small cups, and this talk also applies to athletes.
Whether you are an athlete or not young or old, women or men, doctors say that drinking water in prescribed quantities for each individual every day should be one of the top priorities of the daily regimen. One kilogram of body mass requires 30 milliliters of water every day and a person weighs 60 A gram needs 2 liters of water every day, and someone who is very obese, weighing 250 kg, needs 5 liters of water every day, because any imbalance in the water in the body means a defect in the work of all functions.
In the end, I will talk about the 11 signs that indicate that you are not drinking enough water:
There is nothing in the world more refreshing than drinking a glass of cold water, yet many people on the planet suffer from dehydration without realizing that it can lead to serious health problems.
Read this talk to find out the ways in which dehydration may affect the body negatively and to see a simple way to check your level of dehydration:
Before looking at the main signs of dehydration, what will happen if you do not drink enough water?
The human body is made up of 60 to 80% of water, so if you don't drink enough water every day, it will fade away.
Water is 8% of your blood, and this leads to:
1_ narrowing of blood vessels
2_blood clots
3_ high blood pressure
4_ risk of heart attack and stroke
26% of the space between cells in your body and this leads to:
1_ high acidity
2_Pinch
3_ kidney stones
4_ osteoporosis
5_ weak immunity
66% of cells lead to:
1_ high cholesterol
2_ low metabolism
3_ premature aging
How do you know your body needs more water?
Now I will attach to you 11 signs that your body sends you to tell you it needs water:
1 Dry mouth: This may be a clear sign, but the repercussions are not. Anytime you feel that sticky and foul feeling in your mouth, you are naturally going to drink fluids. Keep in mind that sugary drinks are only a temporary solution to a bigger problem Drinking water moisturizes the membranes Mucous in the mouth and throat that continues to keep your mouth moist with saliva for a long time from the first sip.
2 Dry skin: The skin needs to stay hydrated because it is the largest organ in the body. In fact, dry skin is one of the first signs of dehydration in the body. The lack of water means the lack of knowledge, which leads to the body’s inability to get rid of excess dirt and oils that accumulate during the day to maintain Pimple skin Your first step should be to drink more water.
3 Lots of thirst: We previously talked about dry mouth, but thirst does not include only that. The body continues to send signals to the brain in the event of thirst to drink more water until it gets the amount it needs and returns to its balance, so you should listen to what your body says because it certainly knows what it is talking about .
4_ Dry eyes: We believe that it has become clear now that drinking water affects more organs than the mouth and throat. The lack of water in the body leads to dry and red eyes. Without water in the body, the tear ducts dry up and this can cause more strain to the eyes, especially If you wear lenses on a daily basis.
5_ Joints: The cartilage and discs of the spine are made up of about 80% water. Drinking enough water is an absolute necessity to keep your bones from rubbing against each other with every step you take. By keeping your body hydrated, you can ensure that your joints can absorb shock.
sudden movement such as:
1_running
2_jump
3_ Fall in an inappropriate manner
4_ Lack of muscle mass: the muscles of the body also consist mostly of water, and this means that the lack of water results in a decrease in muscle mass. Drinking water before, during and after exercises not only relaxes and moisturizes the body, but also takes over the task of delivering water to the right places in your body and reduces the chances of inflammation. Pain related to exercise and weightlifting
5_ Staying sick for more time: Drinking water helps rid the body of toxins continuously. The body’s organs work to filter the body of waste like a machine, but if you do not supply this machine with fuel (water), the machine cannot work properly. What happens in the body that suffers From dehydration is that the organs begin to draw water from stored places such as blood, which leads to a new set of problems
6_ Feeling tired: When your body is in a state of dehydration, it withdraws water from the blood, and the lack of an adequate amount of water in the blood leads to a lack of oxygen sent to all parts of the body and the sale of the situation. With the crash that usually happens around 2pm early in the day and remember that coffee doesn't help you in the long run
7_ Hunger: If the body is dehydrated, your body may think that it needs some food. This happens during the day and at night when you wake up in the middle of the night and you crave a snack, but eating food creates more tasks for your body while drinking water filters the organs and provides them with water What you need to perform its functions in the body
8_ Digestive system problems: We previously talked about the mucous membrane in the mouth and throat and how drinking enough water helps the membrane to function properly and this also applies to the entire digestive system. Severe damage to the viscera and this leads to what we usually refer to as stomach ulcers and indigestion
9 Premature Aging: The amount of water that the body retains naturally decreases with age, while premature aging is more visible on the outside, so the damage it causes on the inside is felt by the person over time.
If you think you are not drinking enough water, drink a glass of water now
And if you do not get the recommended amount, which is more than you think, there is no harm in drinking a little more water
Do you want to check your dehydration level?
We offer you a quick and easy test:
1_ Pinch your skin at the back of your hand if the fold disappears immediately, this indicates that your body is wet, but if the fold remains even for a moment, this indicates that your body is suffering from dehydration.
Remember that high levels of dehydration can be very dangerous.
11 signs of low levels of dehydration:
1_ thirst
2_ dry mouth
3_ fatigue
4_ worry
5_ irritable
6_ yellow urine
7_ dry skin and skin
8_ dizziness
9_ muscle spasm
10_ bad breath
11_ headache
10 signs of severe dehydration:
1_ rapid heartbeat
2_ thirst
3_ loss of consciousness
4_ rapid breathing
5_ hollow stare
6_ low blood pressure
7_ strong dizziness
8_ not recognizing
9_ very dark urine
10_ severe dry skin
Now I present to you 6 common questions about water and humans:
1_ Should all individuals drink 8 glasses of water per day?
Some may think that this is an obligation, and there is another section that denies this. We at the top spoke that you should drink 8 cups and we determined each person how much water he needs per day, but some say that drinking 8 cups of water is a myth popular in all the world, and despite the fact that Water is the easiest and most economical fluid to avoid sneezing and keep the body hydrated. Recent research proves that drinking other fluids such as natural juices does this as well.
2_ Does drinking water protect against toxins?
Yes, it protects against toxins. Although water is not essential to prevent toxins in the body, the kidneys use water to get rid of some waste. If you do not drink enough water, the kidneys will not have enough fluid to do their proper work.
3_ Can bottled water cause tooth decay?
Bottled water by itself does not cause cavities, but it is the fluoride that is added to tap water that helps prevent tooth decay, meaning that increased consumption of fluoride-free bottled water helps with cavities!
4_ Does drinking water help keep the skin hydrated?
While there is a common belief that drinking water helps the vitality of the skin and keeps it hydrated, the truth is that the amount of water that is drunk may contribute a little to keeping the skin hydrated, and drinking a large amount of water will not prevent the skin from drying out, as the moisture of the skin contributes to factors Many external and environmental and others related to the sebaceous glands.
5_ Is water and drinking water can lose weight?
Drinking water does not specifically lead to weight loss, but because water is devoid of any calories. When water replaces other drinks that contain calories, it means that we reduce the total number of calories. In addition, drinking water makes you feel full, so you may eat less.
6_ Should you not reuse plastic water bottles?
Yes, because plastic water bottles can pose a health risk to many people who drink their contents and then reuse them, as these bottles filter chemicals into the water in case of repeated use
In the end, water is necessary in the life of the body, as not everyone can live without water, so we live in the presence of water, and everyone must conserve water and not waste it.
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