Water has a lot of key functions in the body:

• It is essential for maintaining a constant body temperature, sound vital processes, fluid and electrolyte balance and acid-base balance;
• It takes care of the transport, dissolution and absorption of nutrients;
• It also removes metabolic by-products, metabolites and toxins;
• It improves the elasticity of the skin;
• Adequate hydration promotes proper intestinal peristalsis.

So it’s quite obvious that regular consumption of water can transform our lives. 

How much water should I drink every day?

Fluid needs depend on several factors, including age, gender and body weight. While an adult body contains roughly 54-60% water, the figure for the elderly goes down to 46-54%. That’s because as we age, we gradually lose lean body mass, mainly muscle tissue. The quantity of this tissue precisely determines how much water we should drink in a day. This relationship also explains the greater demand for water in men. Men, due to the physiologically higher muscle mass, should drink more fluids than women.

The daily water requirement can be calculated based on the following formula:

• 100 ml of water per kg for the first 10 kg,
• 50 ml of water per kg for the next 10 kg,
• and then 20 ml per each additional kg.

The result provides a perspective on your body’s fluid requirement. However, we should verify how much water we should actually consume based on some additional factors: our diet, ambient temperature, the climate in which we live or the physical activity we engage in.

This is because our need for water will increase when we move to a country with tropical climate, or during intensified physical activity. Also, a high-energy diet increases the body’s need for fluids to metabolise more nutrients. What we consume is also important – the more fibre, protein and sodium in our diet, the greater our body’s need for water.

When should I drink water?

Very often, people only drink when they feel thirsty. This is far too late, as thirst is already the first sign of dehydration. Water should be drunk regularly, in small amounts and in short time intervals. Drinking a whole bottle at once will not hydrate your body, it will only force you to use the toilet far more often.

There is one more reason why regular drinking of water is extremely important: very often people confuse thirst with hunger, and as a result they feel like grabbing a snack. It’s not very surprising, considering that the signals from your body are very similar in both cases. Therefore, whenever you get the munchies soon after a meal, have a glass of water.

What to drink, what kind of water to choose?

The best fluid for rehydration is mineral water. Aside from being carbonated or non-carbonated, it can be classified by mineral content. Healthy people without any particular nutritional needs are advised to choose water with medium mineral content, i.e. between 500 and 1,500 mg of minerals per litre.

In autumn and winter, weak tea or coffee will also work well as rehydration fluids. What about isotonic drinks, which are all the rage? They are a rich source of minerals, but they are recommended for physically active people who work out intensively for more than 90 minutes. There is no need to drink them every day, as the sodium or glucose they contain can easily be supplied by a balanced diet.

Water for health

We already know that medium mineral water is the best hydration fluid. We also know that it should be drunk regularly and in small amounts, even when we do not feel thirsty. Now it’s time to put theory into practice 😊

To increase the chances of meeting your daily water requirement, it’s a good idea to have water handy: on your desk at work, in your bag when travelling or in your car. You can also set yourself a reminder on the phone or make time markings on the bottle to stay on track. Our body will be surely grateful to us for being so regular. Meeting the fluid needs not only has a positive impact on the weight loss process, but also improves concentration and bowel function. So? Shall we have a sip?

 

Literature:

1. Jarosz M.: Normy żywienia dla populacji polskiej – nowelizacja. Instytut Żywności i Żywienia, 2017
2. Łubkowska B. Rola wody w życiu człowieka i środowisku. Wydawnictwo Wyższej Szkoły Zarządzania. Gdańsk, 2016, 20-37
3. Skotnicka M., Rhode D. & Kłobukowski F.: Zapotrzebowanie na wodę i ocena jej pobrania wśród osób starszych. 2016
4. Bean A., Żywienie w sporcie. Kompletny przewodnik, Zysk i S-ka, 2005