How much water a day is enough? The surprising answer according to experts
In the new year, many plan to-Routinen to improve. This does not always have to mean more cardioto drive or one. In fact, there are much smaller changes that you can make to achieve this goal. That is why many plan to drink more water - which makes you totally sense, becauseis healthy.
You also think now: Sure, drinking a little more water - no problem. I already get eight glasses a day. But eight glasses are actually not necessarily the amount you should drink every day. It is not a bad thing to drink eight glasses (almost 1.9 liters) water a day, but it is also not an absolute amount that applies to everyone: n.
How much water should you drink a day - and is there any answer?
If you currently drink eight glasses a day and have the feeling that your thirst is breastfed, you are probably good. However, nutritionist Erin Barnett points out that “this guideline is a simplified approach for the liquid intake, in which the factors that contribute to water intake are disregarded”.
This raises the question: how much watershouldDo you drink a day?The answer is that many factors have an impact on the amount of your body and your lifestyle. In addition, drinking is not the only way to maintain the fluid balance, since water can also be used over thecan record.
In order to correct things and find out how often you should fill up your glass every day, we spoke to Erin Barnett and nutritionist Laila Ouldibbat to obtain her expert opinions.
Now just read on to find out which daily amount of water is the right one for you.
Daily water intake: weight plays a role
According to theUS National Academies of Sciences, Engineering, and Medicinethe generally recommended amount of fluid per day is 15.5 cups (approx. 3.5 liters) for men and about 11.5 cups (2.7 liters) for women - much more than the widely assumed almost 1.9 liters. But of course it is not so easy to apply these numbers to all people. Erin Barnett explains that these figures were “determined for generally healthy people, whereby only age and gender were taken into account” that this requirement can fluctuate depending on the phase of life, level of activity and the general state of health.
"The fluid requirement can also be influenced by the body mass and the body composition of a person," says Laila Ouldibbat, which points out that theAcademy of Nutrition and DieteticsFor example, based on your recommendation for daily water intake on the weight of a person: it recommends 30 to 35 milliliters of liquid per day for each kilogram that weighs a healthy adult. "With a person with a weight of 68.2 kilograms, the fluid requirement would therefore be 2.1 to 2.4 liters." With this calculation, the water supply is not separated from food, ie if you have a lotandWith a high water content, the amount of water you have to drink could be lower.
However, there are cases in which weight -related recommendations are not applicable, such as with extreme weight fluctuations, where it is crucial to use the clinical judgment and to listen to the advice of doctors: inside. "If a person is underweight or malnourished, for example, a higher body weight can be used to determine the fluid requirement," says Ouldibbat.
Another point you should pay attention to is how you feel. If you are thirsty, you should of course drink more water. However, if you have the impression that you need excessive water to breastfeed your thirst, this could be an indication that something is wrong. In this case, you should definitely see a doctor.
Your need for water can change daily
In order to make things even more complicated and to prove that there are no fixed amount of water that you need every day, says Ouldibbat: "The goals for the hydration can change daily, depending on the activity level, losses such as sweating and season." In short: the more you sweat - and with it loses water - the more water you have to drink. And often your body tells you that without having to think about it because of course you feel thirstier.
How much you should drink also depends on your age, your state of health and your life phase: "During pregnancy and breastfeeding, increased water absorption is usually required," says Bartlett. Ouldibbat indicates "that the fluid requirement increases even with age", and Barlet says "that you should drink more water even if you are sick (not for nothing: Doctor: inside, in bad weather a lot to drink), occupies certain medication or has diarrhea. ”
What about other drinks such as coffee, tea, juice ...?
For example, if you like to drink cola (one a day is a nice little thing, right?!), She is counted towards your daily fluid goal. Caffeine has a diuretic effect and increases urine output, but according to theMayo Clinichave shown most of the studies that this effect is negligible. Ultimately, however, Ouldibbat and Barnett believe that water is the best choice to maintain the fluid balance.
What you recognize whether you are dehydrated
In addition to the obvious feeling of thirst, there are some other ways to determine whether you eat enough water. Ouldibbat recommends orienting yourself to the skin: “If you push the skin on the back of the hand a little and you can spring back immediately, you are probably hydrated. The more hydrated the skin is, the more elastic it is, ”she says.
Bartlett gives some other signs that can indicate inadequate water supply:
- dark urine
- reduced urination
- dry mouth and/or
- Headache
- dizziness
- Dazzlingness
- constipation
According to the expert, you can install more water into your everyday life
Bartlett gives these easy -to -follow tips to increase your water absorption:
- Drink some water in the morning:Make it a habit of drinking a glass of water right after waking up.
- Invest in a beautiful, reusable water bottle:Search for one that keeps water cold for twelve or more hours.
- Set memories on your cell phone:Let them sound about every hour.
- Hold bottles filled everywhere:Keep the bottles in the car, in the bedroom and in the office so that you never stand there without a bottle.
