How Much Water Should I Drink

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How Much Water Should I Drink? Amazing Facts!

Water is the main chemical component of our body. Humans can survive much longer without How consuming food without water ingestion. We need a lot of water, about 60% of the weight of our body is composed only of it. So how much water should I drink? is a most askable question over the internet.

How Much Water Should I Drink to avoid Dehydration? Dehydration, which is the name we give to reducing the volume of water in the body, can cause serious health problems or even death in severe cases. On the other hand, excessive water consumption can also be harmful because it can lead to a condition called water intoxication, which can also be fatal in some cases.

So back to the question that gives the title to this article, how many litres of water we should drink per day? The answer is: it depends.

“There is no magic number of litres that suits the entire population. Several factors can cause a person to need more or less water than others. The famous rule that says you should drink 2 litres of water a day (or 6 to 8 glasses of water) is actually an empirical guideline, without much scientific evidence.” This theory fails to answer, how much water should I drink.

In this article, we will explain what factors a person should consider when deciding how much water you should consume throughout the day are. We will also explain what poisons the water and how it is felt.

WATER IN OUR ORGANISM

As mentioned in the introduction, the daily amount of water each person needs to eat is very individual. Some people need a lot, others need little. To make the topic easier to understand, let’s start talking about the article, a summary and simply about how our body manages the body’s water volume.

Water distribution in the body

How much water should I drink to equate water distribution? If about 60% of the weight is water, it means that a 70 kg has about 42 kilos or 42 litres of water in the body (1 litre of water weighs 1 kg). Of these 42 kilos, 03.02 (28 kilos or 28 litres) are inside the cells and third (14 kilos or 14 litres) is outside the cells. With 14 litres of water outside the cells, about 10 litres are distributed between the tissues and spacers (called space) and only four litres are actually inside the blood vessels. As a result, only about 7% of all body water is in the blood.

Dehydration is, therefore, a condition that affects many more cells and tissues than the volume of blood flow. When an individual loses 3 litres of water in the body, the cells lost 2 litres, 800 ml of tissue and that blood of 200 ml.

Thus, the patient begins to experience the effects of cell dehydration well before the deposition of a significant drop in blood pressure, which only occurs in severe cases of dehydration. How much water should I drink to avoid dehydration? Read the full article.

Likewise, when the body is in excess of water, the distribution is ongoing of the same and interstitial more intracellular undertaking, which can cause oedema in cells and organs, including the brain.

How does the body control the amount of water in our body?

The body that controls the amount of water in the body is the kidney and does so very accurately. Small elevations or reductions in the amount of body water is enough to remove the kidneys spend more or less water in the urine.

In view of this, although we consume more water than necessary, the kidneys act to maintain the volume of the body’s water balance, causing you to urinate more or less throughout the day.

Clearly, the kidney correction capability has a limit. To eliminate toxins and substances filtered in the blood, the kidneys need to remove at least about 400-500 ml of water per day, otherwise could not dilute the chemicals. If the patient is very dehydrated, and the kidney is so eager to retain water in the body almost stops urinating, the individual goes into acute renal failure.

And even if the patient urinates fully, if the person is not hydrated, the water scarcity will continue to degrade, as there are fluid losses through other means, such as sweat and faeces, which can not be interrupted or adjusted (explained below).

Conversely, in states of excess body water, the kidney is able to increase urine output by up to 500 to 600 ml per hour, giving about 12 litres of urine. urine a day. If the patient consumes large amounts of water throughout the day to maintain a stable volume of body water, the kidney needs to produce large amounts of urine, which causes the patient to feel the desire to go to the bathroom all the time.

Clearly, the kidney correction capability has a limit. To eliminate toxins and substances filtered in the blood, the kidneys need to remove at least about 400-500 ml of water per day, otherwise could not dilute the chemicals. If the patient is very dehydrated, and the kidney is so eager to retain water in the body almost stops urinating, the individual goes into acute renal failure.

And even if the patient urinates fully, if the person is not hydrated, the water scarcity will continue to degrade, as there are fluid losses through other means, such as sweat and faeces, which can not be interrupted or adjusted (explained below).

Conversely, in states of excess body water, the kidney is able to increase urine output by up to 500 to 600 ml per hour, giving about 12 litres of urine. urine a day. If the patient consumes large amounts of water throughout the day to maintain a stable volume of body water, the kidney needs to produce large amounts of urine, which causes the patient to feel the desire to go to the bathroom all the time.

As urine usually occurs when the volume of urine in the bladder is between 300 and 400 ml, simply produce kidneys 300 ml of urine per hour for the person must go from time to time.

Since the kidneys can only produce a maximum of 600 ml of urine per hour, if for any reason the person decides to consume 5 litres of water at a time, the amount of excess water will be distributed in cells a life-threatening condition called water intoxication.

The kidney can only control the volume of body water after a few hours, sometimes too late. At the end of this article, we will explain this problem in more detail.

What are the factors that affect the volume of water we need to drink?

The amount of water we should consume daily should be what is needed to help the kidneys maintain a steady body water volume. But why can this value vary so much from one individual to another? For several reasons, for example:

  1. Body water base amount

Children have proportionally more water in the body than adults, which in turn have more water than older people. Men have more water than women. Obese, muscular or very tall people have a different amount of body water than very thin or small staff. For this reason, it would be difficult to define a magic number of daily water consumption that would serve the entire population. But there are other more relevant problems, as we will see later.

2. Water losses throughout the day

Basically, our body loses water in 4 different ways:

The volume of urine: about 1 to 2 litres per day.

Sweat and evaporation of water through the skin – about 300 to 500 ml a day.

Evaporation of water by breathing – about 200-400 ml per day

Water loss in the stool – about 100 to 200 ml of water a day.

This means that our body loses about 1.5 to 3 litres of water a day, almost imperceptibly, which is called insensitive water losses. It is because of these basic water losses of 1.5 to 3 litres that it is very common to hear advice to consume about 1.5 to 3 litres of water a day.

However, the values described above are only approximations, estimated in everyday situations. On very hot days, for example, the loss of water through the skin is much greater than in cold weather. We lose about 400 ml of water a day through the skin when the temperature is around 20 ° C, but this loss can exceed 1 litre when the thermometer exceeds 35 ° C. In the same way, in a single sauna session of 20 minutes, it is possible to lose up to 500 ml of water. Patients with fever also lose more water through the skin than usual.

The practice of physical activity also influences the loss of water through the skin. At each hour of intense exercise, the body may lose more than one litre of water, depending on the outside temperature. In a marathon, for example, you can lose more than 5 litres of water.

The loss of water due to breathing also increases during exercise, reaching 600 ml per day. People who live at sea level and up to 2500 meters above end up losing more water through the airways, as the reduced availability of oxygen causes them to increase the work of the lungs and accelerate the altitudes of the respiratory rate.

Diarrhoea or vomiting is another common situation that can dramatically change the amount of water lost. A patient with food poisoning easily loses 1 litre of water a day due to vomiting and/or diarrhoea.

3. A quantity of water in food

The water we eat does not come solely from liquids. All foods have water, some more or less. In general, only by food, we get about 0.5 to 1 litre of water a day. Soups, yoghurts, ice creams, gelatine or any other food that takes the liquid form at room temperature should be considered liquid consumption. Among solid foods, fruits, vegetables and legumes are generally the richest in water, such as watermelon, orange, tomato, lettuce, cucumber, pepper, cauliflower, etc.

Therefore, as we can see, the water requirements can vary not only from one individual to another but also from one day to the next. The famous recommendation of 2 litres of water a day may be sufficient in some cases, but it will certainly be insufficient in many situations.

HOW DO I KNOW IF MY BODY NEED MORE WATER?

Our body is equipped with defence mechanisms against dehydration. Whenever the body’s water volume is reduced and the cells begin to dehydrate, the brain releases the hand 2 actions: the emergence of feeling thirsty and the release of hormones that stimulate the kidneys to retain water.

Therefore, if you are often thirsty and your urine is very concentrated, that is to say with little water, it is a sign that your body is trying to compensate for a state of water deficiency.

The mechanism of thirst is very sensitive and is usually activated at the very beginning of dehydration. Our mouth and our pharynx are rich in receptors that quickly identify that the person consumes water. The feeling of thirst disappears so we drink water.

The brain knows that you have ingested water before it has been absorbed into the gastrointestinal tract and distributed by the body’s cells. Ice water stimulates these receptors more intensely, so when we are thirsty, it seems to be more effective than water at room temperature, even if it is hydrated in the same way.

The mechanism of thirst is very important, but it may not be as reliable in some people, mainly in the elderly or in sick patients. A simple way to know if the person is dehydrated, even without thirst, is to assess the moisture of the tongue and mouth. If throughout the day, the person has dry mouth and tongue without any sign of saliva, this is an obvious sign of dehydration.

The colour of the urine is another way of assessing the hydration state of the person. Very yellowish and strongly odorous urine indicates that the kidneys retain water. On the other hand, a completely transparent urine, with a colour of water and large volumes, means that the kidneys excrete large amounts of water from the body. In general, healthy urine is light yellow in colour.

A third way of assessing hydration status is weight. It is believed before and after doing physical activity. The difference will be the amount of water lost during this period. You can do the same at work, weighing shortly after breakfast and before lunch. If, after the coffee, you weigh 71 kilos and your lunch weighs 70.6 kg (without having eaten anything during this time), it means that you lost about 400 grams (400 ml) of water during this period. This serves as a rough average basis for you to calculate how much water you lose per hour at work.

Therefore, you should drink water whenever you are thirsty. If you are thirsty several times a day, this is a sign that you need to increase your water intake. Increase water intake even if your urine is persistent and highly concentrated.

POISONING OF WATER

Water intoxication is a much more common event than people imagine. Water becomes toxic when consumed in amounts much higher than what is needed in a relatively short time, diluting the blood and causing an acute drop in blood sodium concentration.

Water intoxication has been strongly reported during a marathon, triathlon or other intense efforts. When we perspire a long time, the body loses large amounts of water and mineral salts, mainly sodium (Na +), the main electrolyte of the blood. When this athlete rehydrates only with water, it restores the body’s water needs, but not the number of mineral salts lost in sweat, leading to an image of low sodium called hyponatremia.

If the athlete consumes a greater volume of water than the loss of sweat during the race, the risk of hyponatremia is even higher.

The replacement of water with commercial isotonic does not change the situation much since their sodium concentration is low. A bottle of Gatorade, for example, has a sodium concentration of only 23 meq / L, which is well below 140 meq / L of our blood.

Therefore, although they are a little better than pure water, isotonic, if consumed in large quantities, can also cause hyponatremia.

Currently, it is recommended that athletes consume water according to their thirst. In this way, the body more safely manages the amount of water and sodium in the body.

Light grams of hyponatremia usually do not cause symptoms, especially if the sodium reduction is slowly adjusted over several days. However, cases of severe and acute hyponatraemia, such as those that occur in cases of water intoxication, can cause brain oedema and even death.

Water intoxication does not occur only in athletes who rehydrate incorrectly. In 2007, a fatal case of poisoning became very famous in the United States. In a contest organized by a radio that rewards the participant who drank more water and managed to retain urine, a 28-year-old woman developed a picture of severe intoxication with water and died at the house after the contest.

Some people with psychiatric problems usually ingest uncontrolled water and can drink more than 10 to 15 litres a day, which is a risk factor for poisoning.

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