How much water does your body need?
'8-10 glasses of water per day' sentence is engraved in your brain, although the fact that the need for water varies from person to person, and in fact, the cause of many health problems did you know that our body to leave without water?
Hospital Derindere Internal Medicine Specialist We talked with Ergün Kasapoğlu about the importance of water in our bodies…
55-75% of your body weight is water
Water accounts for about 83% of blood, 73% of muscles, 25% of body fat, and 22% of bones.
The first sign that you don't meet your fluid needs is thirst!
Thirst is one of the first warning signals you may be dehydrated; but it is not the only signal. Other early symptoms include fatigue, reddened skin, faster breathing, increased pulse rate, and difficulty exercising. Less common symptoms are weakness and dizziness. If you think you are dehydrated, sit in a cool place and meet your fluid needs by consuming slowly. Drinking fluids at a time can stimulate urination, causing your body to retain less water.
'For at least 8 glasses of water per day' Is it true? Is that wrong?
Although there is no evidence to support this, you should not ignore the need to drink water. Men should consume approximately 2.5-3 liters of water per day and women should consume 2-2.5 liters of water; however, this requirement also includes water from all food and beverages. Unless most people are exposed to heat for a long time or are not very active, the amount of fluid consumed daily is sufficient.
20% of your water needs from food
People receive about 20% of their water needs from food during the day. 84% of apples, 74% of bananas and 91% of broccoli are water. Even foods that you consider not to contain water contain about 30% water. For example, 30% of a simple bagel is 55% of ground beef.
Exercising in hot and humid weather increases your water requirement
Therefore, do not exercise outdoors when the weather is very hot and humid. If you need to exercise, take longer breaks, reduce your training intensity and wear suitable for your sport. Take a break from sports to drink water every 20 minutes on average.
Your body determines your water needs.
• Age: Children lose fluid more easily than adults. Therefore, they need plenty of fluids. Older people may need more fluids because they tend to lose their sense of thirst and because of health problems.
• Gender: Men need more fluids than women. Especially pregnant women should have more fluid consumption.
• Weight: Heavier people need more water.
• Health: People with diabetes, cystic fibrosis, and kidney disease have more fluid needs than other people.
• Environment: You need more fluids in extreme hot, cold or humid weather conditions and high altitudes.
Adults lose about 10 glasses of water a day.
Your body, which has lost water while performing functions such as breathing, sweating and urinating, compensates for this loss with food and drinks.
The color of your urine indicates your need for water.
An easy way to monitor your fluid loss level is to check the color of your urine. If your urine is dark, you are dehydrated. Consume enough fluid to keep your urine lighter. Other practical ways to monitor your fluid status include considering your body weight (losing weight when you lose water) and sweating (the more you sweat, the more water you lose).
You can also meet your water needs with sodium-containing beverages
Sodium is one of the electrolytes that your body loses during exercise, and your body needs it. That's why sports drinks are usually rich in sodium. Alcoholic beverages and snacks can also trigger thirst and help keep liquids. But too much salt can increase your blood pressure and in some people can worsen heart disease.
Fluid consumption does not only quench your thirst!
Every cell, tissue and organ in your body has water. Fluid consumption helps to transport nutrients, get rid of toxins, keep your temperature at the right level, lubricate joints, moisturize your skin and many other things.
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