How much water should you drink a day ? the amount is between 1200 ml (6 water glasses) and 2000 ml (10 water glasses). The average consumption of 1500 – 1600 ml can be obtained by consuming: one glass of water at breakfast, two glasses of water at lunch, two glasses of water at dinner and half a liter of water between meals. The water consumption, indicated in the previous point, increases: if you are physically active. Physical activity generates heat, to prevent an excessive rise in body temperature the body increases the excretion of sweat. By evaporating, sweat removes heat from the superheated body (the evaporation of one gram of sweat from the surface of the skin removes 0.6 calories from the body).
At high altitude. At altitudes above 2500 meters, the excretion of urine and the respiratory frequency increase, with a consequent increase in the loss of water by the body (water vapour is contained in the exhaled water, normally, every day, between 250 ml and 350 ml of water are eliminated through this way). On all occasions when there is an increase in sweating, in addition to physical activity: febrile states and particularly hot climates. In case of water loss due to diarrhoea or vomiting. For pregnant women a daily water consumption of 2100 ml per day is recommended, for those who breastfeed a consumption of 3100 ml per day. Our body is composed of about 60% water, which is therefore essential for life. A person can survive for many days without eating, but if he doesn’t drink he can survive for 2 or at most 3 days.
The advantages of drinking water sleep innumerable and we can summarize them:
-eliminates toxins, burning fat and toxic residues
-regulates body temperature
-protects joints, tissues and organs
-promotes blood circulation
-transports oxygen and nutrients to the cells
-Drinking little or no at all leads to dehydration, which can cause or aggravate certain ailments such as headaches, allergies, muscle aches and fatigue.
People who drink little are more vulnerable because they are not able to expel the toxins present in the body and are more prone to certain diseases. Water is also a non-energy constituent of the diet, which means that it does not provide calories. Therefore, if you follow a diet, it is useless for you to eat little if you don’t then drink water. On the contrary, nutritionists recommend drinking a couple of glasses of water before meals, which reduce the sense of satiety and do not bring calories.
How much water should children and elderly drink?
Drinking water for children, whose bodies are made up of even more water than adults (about 75%), it is essential to drink. Children should be accustomed to drinking a lot from an early age, as they lose more fluid through perspiration and have a lower perception of thirst. The need to drink is even more evident especially during sports activities and in hot seasons, when it is easier to dehydrate.
Amount of water children need to drink:
From 6 months to one year: 900 ml per day
From 1 to 3 years: 1,200 ml per day
From 4 to 6 years: 1,400 ml per day
7 to 10 years: 1,800 ml per day
11 to 14 years old: 2,000 ml per day
From 15 to 17 years old: 2,500 ml per day
From 11 to 14 years old: 1,900 ml per day
15 to 17 years old: 2,000 ml per day
The risk of dehydration is also very high for the elderly, due to some physiological changes that slow down the metabolism. Elderly people should drink about 1.5-2 litres of water a day, but for proper hydration they should be encouraged to drink continuously. Elderly people tend not to feel the need for water, or in some cases do not drink out of laziness.
How much water should a sportsman drink?
The right amount of water and the maintenance of the right water balance guarantee physical recovery and muscle recovery after a sporting activity. To support your workouts properly, you should drink about 30 ml of water per kilo of your body weight, avoiding fruit juices or sugary drinks. Drink up to half a litre of water no more than half an hour before a sporting activity, taking a glass of water every quarter of an hour to replenish the fluids. If you are practicing a very intense and prolonged sport activity, with a very high level of sweating, I recommend you to drink many saline supplements.
Methods for drinking more water
Today’s life is extremely hectic, so you might even forget to drink the amount of water needed to get to the fateful two liters. There are a few little tricks you can follow to get to your goal. If you do an office job, keep a bottle of water on your desk. This way you won’t have to get up all the time to drink. Alternatively, you can get bigger glass, where you can pour more water and drink more than a normal glass. If you’re used to snacks during the day, that’s a good opportunity to drink some water. Finally, 10 minutes before meals, remember to drink a glass of water, so as to also control your appetite by increasing your sense of satiety.
Does water make you lose weight?
The answer is clearly negative: if it were positive, with every glass of water sipped we would burn additional calories. This, of course, does not happen, because while water does not provide energy, on the other hand has no intrinsic capacity to increase body metabolism, as do nerve foods such as tea and coffee. Drinking too much water in the hope of losing weight can even be a health hazard. Trying to drink more during meals, for example, “extinguishes the fire with which foods burn” (slows down and compromises digestion, excessively diluting digestive juices). The water, once absorbed in the intestine, ends up in the blood, regulating the volume; if we drink too much, then, increases the volume of the plasma and with it the blood pressure. Finally, the excessive dilution of electrolytes, in particular sodium (keep it in mind that people who love water that is poor), can be very dangerous and even lethal in extreme cases.
Drinking water help to lose weight?
now the answer may be positive based on a few considerations. Let’s see them. If water is drunk instead of alcohol, fruit juices, sweetened beverages, etc., the lower caloric intake can only benefit the slimming. In people who drink very little, it can happen that a need for water is confused with a need for food; it seems nonsense but there is a fund of truth, since foods contain a certain percentage of water (close to 80-90% in most vegetables and fresh fruit). Drinking cold water, in theory, can help to lose a few more calories, but it is obviously a very dangerous and unadvisable practice. Drink one or two glasses of water before meals helps to stimulate the sense of satiety, decreasing the amount of food ingested.
Drinking little make you fat?
There could be a fund of truth. We know, for example, that adipose tissue is very poor in water, which abounds in muscle tissue; it is not by chance that obese people have a lower percentage of body water than thin ones. Even the synthesis of glycogen, unlike lipogenesis, requires considerable amounts of water, since every gram of this polysaccharide binds almost 3 grams to itself. In endurance athletes, water deficiency favours muscle catabolism, with an inevitable decrease in metabolism (cortisol, a stress hormone, has antidiuretic activity and its secretion increases when water is scarce; at the same time dehydration reduces the secretion of testosterone).
A correct intake of water also promotes the elimination of toxins from the body, which by virtue of their lipophilicity tend to accumulate in the adipose tissue. An excess of toxins in circulation due to reduced water intake, could therefore have a fattening effect, as well as decidedly unhealthy. Although our body has extremely effective mechanisms for regulating water loss as we enter, drinking in the right quantities is very important. More than doing so in the hope of losing weight, therefore, it makes more sense to drink to feel good and avoid all the unpleasant consequences of dehydration.