How much water should you drink per day based on your age and gender?

Water is an extremely important component of your body. It has a significant impact on the length of your life. You can go 50 days without food, but only two or three without water.

Water is required by the human body. Every day, you require approximately 2.5 liters of water.

The majority of this amount comes from liquids, with some coming from solid or liquid food.

The total daily consumption of 2.5 liters is an estimate based on several factors, including:

Age, gender, weight, height, level of physical activity, weather, and climate are all factors to consider.

?What’s the liquid capacity found within your body?

The water content of your body decreases with age.

The elderly have less, 55% of their body weight, whereas newborns have 75% of their body weight. Adult humans are composed of 60% water.

Where in your body can we find water?

One-third of it is stored in your blood and between your cells. The other two-thirds is for use as a building block in our cells.

Many of your body's functions may suffer if you become dehydrated.

Water in your body helps to regulates:

· The temperature of the body

· Hormone administration

· Energy expenditure stimulation

· The blood density Skin hydration

· Cellular life expectancy

· The digestion's regularity

· The spinal cord, brain, and eyes are all protected.

· The removal of waste

Your bodies lose water all the time through breath, sweat, urine, and feces.

When you are sick, you lose even more water through vomiting and diarrhea. This increases the risk of dehydration.

How do you feel thirsty?

Water is necessary for survival. As a result, your body has a very effective way of alerting you if you are dehydrating.

The wish. If you're thirsty, you know you need to drink something.

Have you ever been curious about how your body detects dehydration?

The human brain's receptors monitor the consistency of the blood and respond when it loses density.

This causes your body to release a hormone called vasopressin.

Vasopressin causes your body to conserve more water. It causes thirst and stores water in kidneys as well.

The color of your urine reflects your hydration level.

The color of your urine is a simple way to check your hydration level. Light yellow represents hydration, while dark yellow represents dehydration.

Dehydration, or a lack of water in the body, can be fatal.

You have less energy to exercise if you lose just 1% of your body water. Your body's temperature control decreases, as does your appetite.

Your mental abilities deteriorate if you lose 5% of your body weight in water. You can't concentrate, you're irritable, drowsy, and you get headaches all the time.

If you lose more than 8% of your body water, you could die.

Have you ever been so preoccupied with something else that you forgot to drink? The following symptoms are possible:

?? A dry and slurred mouth

?? Muscular cramping

?? Migraine

?? Exhaustion caused by dry skin

?? Inability to concentrate

Daily water intake recommendations based on age and gender

The European Food Safety Authority (EFSA) recommends the following for effective hydration:

Breastfed infants (0-6 months) - 100 - 190 ml per kg body weight

0.8 - 1.0 litre for children aged 6 to 12 months

1.2- litres for children aged 1-2 years

1.3 -? litres for children (2-3 years old).

1.6 -?litres for children (4-8 years old).

2.1 -?litres for teenagers boys (ages 9-13).

1.9 -?litres for teenagers girls (ages 9-13).

2.5 -?litres for adult males (over the age of 14).

2.0 -?litres for adult females (over the age of 14).

It may appear difficult to consume this much water.

These are guidelines for your overall water intake. Water obtained through food is included. You should remember

In general, your food contains 20-30% of the water you require. A well-balanced diet high in fruits and vegetables can help you stay hydrated.

Is too much water consumption safe?

The adage "more isn't always better" holds truth when it comes to water. Too much water can cause intoxication. Excessive drinking can result in hypernatremia.

This is a condition caused by excessive hydration, which causes a drop in blood salt levels. It causes excessive water to enter the cells, resulting in lung congestion and muscle cell loss.

As a result, it is always recommended to add a little salt to your water if you need to drink a lot of it.

Sweat, for example, causes significant fluid loss. We sweat when we exercise in hot weather for long periods of time (for example, long-distance cycling and marathons).

Sweating causes salt loss, which can lead to cramps and fatigue.

It is therefore critical to consume isotonic drinks. Those that contain sodium and fall under the fluid composition category.

Water sources

Maybe you're drinking a bottle of water right now. But have you ever considered where your drinking water comes from?

The primary sources of drinking water are essentially three:

Natural sources.

These include mountain streams, water wells, and, in some cases, rivers and streams.

Other sources, such as sea water desalination, can be included. The most important continue to be wells and rivers/streams.

Consuming liquids on a daily basis is not difficult. Drinks other than water can help you stay hydrated.

Water can be found in a variety of flavors. Sparkling water, flavored water, infusions, unsweetened iced tea, and water with fruit are all options.

TIP: There are several ways to improve the taste of plain water if you dislike it. Garnish with ice cubes, lemon slices, cucumber slices, mint, or berries if desired.

When you turn on the water, there is always water available.

Water is essential to your survival, but you sometimes take it for granted. Officials from the government ensure that people's drinking water is safe (e.g. as drinking water or in food production).

The quality of the water is determined by its source. Tap water must be purified several times to remove dirt for safety reasons. A small amount of disinfectant, such as chlorine, is added to kill microorganisms.

To summarize

Some simple and practical solutions can aid in the prevention of dehydration.

Carry a reusable water bottle with you at all times and commit to finishing it by the end of the day.

This way, you'll always have water and won't have to buy plastic bottles. Bring water to work with you as well.

A reusable straw can make drinking even more convenient (and more enjoyable). Finally, there are some apps that can help you track your water intake.