Water and BodyHealth & CareScience

how much water should I drink a day

how much water should I drink a day Most contemporary nutritionists, dieticians and fitness experts swear by drinking plenty of water for weight loss. Drinking water has mothered many weight loss mantras. The question is- do they work? NO!

Water and food
Too much of water both before and after meals is bad for our digestion. Too much water at meal times causes sluggish digestion which is the root cause of many diseases. Indigestion, lethargy, obesity, metabolic diseases, fever, toxin build-up or Ama etc. are some of the diseases caused by sluggish digestion that entails after excessive water intake with food. Ayurveda recommends taking small sips of warm water while you are eating in order to soften the food and to prepare the food for digestion. Having water one hour after meal, is a safe way to go.

Water for All

In 2010, the UN recognized “the right to safe and clean drinking water and sanitation as a human right that is essential for the full enjoyment of life and all human rights.”

how much water should I drink a day

Everywhere around us we see people sipping bottled water. In healthy people, the fluid balance is strictly regulated via osmoregulation by the hormone vasopressin and the kidneys, in combination with the thirst mechanism and drinking. Fluid intake comes from food, metabolism and beverages, including water. People lose fluid via the skin, respiration, faecal fluid and urinary output. The obligatory urine volume is determined by maximal renal concentrating ability and the solute load which must be excreted. Under normal circumstances of diet, exercise and climate the minimal urine output for healthy subjects is about 500 ml/day. Intake of more than 500 ml of fluids per day will result in the excretion of solute-free water. The recommended total daily fluid intake of 3,000 ml for men and of 2,200 ml for women is more than adequate. Higher fluid intake does not have any convincing health benefits, except perhaps in preventing (recurrent) kidney stones.


Water is a natural gift given to us by nature. Drinking water regularly in daily basis is the best way we can give to our bodies. Some of us drink it when we are thirsty and some of us drink it when we are fully hydrated. The surprising thing is that there are some people who don’t like drinking water at all. In facts, we need water to keep our health no matter who we are.

Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water; blood is 82% and lungs 90%. A mere 2% drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. The importance of drinking water for our bodies is paramount to our health, because it makes up to 70 percent of our bodies’ weight. There are four fulfilling benefits of drinking water to our bodies, such as it can speed up our metabolisms, make our skins healthier, lose our weight, and stay alert.

The first benefit of drinking water is it can speed up our metabolisms. Increased hydration levels have an effect of increasing the blood volume. The increased of blood volume helps the transport of oxygen to our bodies’ cells. It also facilitates the transport of waste out the cells. If our cells are hydrated properly, our metabolisms will be optimal. The more water we consume, the more efficient our cells can work.

The next benefit is it can make our skins healthier. Drinking water can help our skins healthier, refreshed, and radiant for sure. Our skins will look unhealthy when the toxins are remained in our bodies. The role of water here is to flush the toxins away out of our bodies. Our skins need a lot of water to stay hydrated and supple, so we have to make sure that we drink enough water each day. We need to drink water for about 8 – 10 glasses in a day in order to keep our skins healthy.

The third benefit is water can lose our weight. When we are in a diet or fitness program, there is a suggestion that we have to drink a lot of water. Water can help us to suppress our appetite, so we don’t eat as much as usual. Drinking water also helps our bodies to burn the fat in our bodies, and so our weight can be reduced. Some people say that drinking 15 liters of water in a day can help in losing our weight drastically. By the loss of our fat in our bodies, we can be healthier because some diseases caused by the fat will be avoided.

Finally, water can make us stay alert and focus. When we are properly hydrated, the circulation in our body will be good. By the fact, our brains are made up 85 percent of water, so we have to stay hydrated to help our brains. If our brains are properly hydrated, it will keep the mood fresh and active. People who drink less water often feel bored and less enthusiastic. Meanwhile, people who drink more water are really energetic and full of zeal. It also helps our bodies in relieving the fatigue of the body.

In conclusion, drinking water is a very important thing to our bodies’ health. Not only human, but also all of the organisms need water to survive. The importance of drinking water for our bodies is paramount to our health, because it makes up to 70 percent of our bodies’ weight. There are four fulfilling benefits of drinking water to our bodies, such as it can speed up our metabolisms, make our skins healthier, lose our weight, and stay alert. So, we have to consume water as much as we can to keep our body in a good condition.

Age & Gender

Age and gender plays a role on the amount of water one should drink. As a baby progress onto its 7-12 month stage, the requirement is 0.8 litres of water. A toddler who is between 1 and 3 years old requires 1.3 litres of water a day. The requirement may go up to 1.7 litres for a child who is between 4-8 years of age. When children hit the age of 9, the water requirements vary between the genders. A boy of 9-13 years of age requires 2.4 litres of water a day, and a girl of the same age requires 2.1 litres a day. During the adolescent years of 14- 18 years of age boys require 3.3 litres and girls 2.2 litres a day. Finally, adults falling in the 19-70 age bracket require 3.7 and 2.7 litres for men and women respectively. Besides this, the water consumption for a pregnant mother is 3 litres a day.

Body Weight

The more you weigh, the more water your body requires to carry out all the required functions. According to research, the adequate amount of water one must drink is 3.7 and 2.7 litres for men and women respectively. Adequate water intake makes digestion easier and works as a metabolism booster as well.

Physical Activities

The more strenuous your activities are, the more water your body requires. Furthermore, the temperature of the surroundings has an impact on water intake. An adult female performing sedentary activities while working in a mild climate requires 2.2 litres of water. While an adult male working in the same environment requires 2.9 litres of water. Men and women performing laborious tasks in high temperature areas require 4.5 litres of water in a day. Furthermore, it is advised to have a glass or two of water every 15-20 minutes of your workout.

Drinking Water Chart By Weight

Weight 8oz/240ml Water
80 lbs 36 kg 5 40 oz 1.2 liter
100 lbs 45 kg 6 50 oz 1.5 liter
120 lbs 54 kg 7 60 oz 1.8 liter
140 lbs 64 kg 9 70 oz 2.1 liter
160 lbs 73 kg 10 80 oz 2.4 liter
180 lbs 82 kg 11 90 oz 2.7 liter
200 lbs 91 kg 13 100 oz 3.0 liter
220 lbs 100 kg 14 110 oz 3.3 liter
240 lbs 109 kg 15 120 oz 3.5 liter
260 lbs 118 kg 16 130 oz 3.8 liter
280 lbs 127 kg 18 140 oz 4.1 liter
300 lbs 136 kg 19 150 oz 4.4 liter
320 lbs 145 kg 20 160 oz 4.7 liter

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