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How much water do you need to drink each day

1.5 to 2 liters of moisture per day

We recommends that women drink 1.6 liters (eight glasses) of fluid per day, men two liters (ten glasses) and toddlers 1.3 liters (6½ glasses). The advice is to mainly take tea, coffee or water. How much moisture you need exactly depends on various factors, such as age, temperature, exercise, food and your state of health. Drink more water in hot weather.

Water in the body

People need water because you are largely made of water; it makes up 78 percent of your brain and two-thirds of the weight of your body. Is it bad to drink water while eating. That's why you have to make sure that you maintain your fluid balance at all times and drink enough. Water is the vehicle that transports carbohydrates, proteins and vitamins, which are vital to keep your organs alive. No less important is the work of water to transport waste products from your body.

Babies and children

Babies have the highest water content: at birth it is 78 percent and it drops to around 65 percent at their first birthday. So a relatively small drop in consumption makes a big difference for their small bodies. Babies and young children dry out relatively faster, for example due to vomiting or diarrhea. The bodies of adult men consist of 60 percent of water and those of women for about 55 percent. Women have proportionally more fat than men.

Dehydration

Drinking water prevents muscle pain. There is mild dehydration if you lose between only 1 to 2 percent of the normal water volume of your body. For a man between 70-79 kilos, whose body contains 42 liters of water, that is 840 ml - only four glasses. But even with mild dehydration, people get bogged down: your focus and short-term memory start to falter. Even more dangerous is that your ability to accurately assess how you feel is fading. This may mean that you lose contact with the warning signs of your body that you become more and more dehydrated. Although mild dehydration recovers quickly after a few glasses of water, frequent mild dehydration can cause problems in the long term, such as tooth decay, because you do not have enough water to make saliva. You also need water for supple joints. Dehydration of the cartilage causes friction in the joint, causing damage and pain, such as arthritis.

Consequences and symptoms of insufficient drinking

Drinking plenty of clean water. Drinking too little has a number of symptoms and consequences.

Dry mouth
A dry mouth and throat indicates mild dehydration. Every time you experience that sticky, nasty feeling in your mouth, you have not drank enough. In that case, you can grab a sugary drink, but that is only a temporary solution for a bigger problem. Just water lubricates the mucous membranes in your mouth and throat, which will keep your mouth moist with saliva long after that first sip.

Dry skin
Your skin is the largest organ of your body and is the main protection mechanism of your body, so it must of course stay well hydrated. Dry skin is caused by a shortage of skin fats and is one of the first signs of complete dehydration, which can lead to much larger problems if you do not do anything about it.

Constipation
Drinking too little water can cause constipation (blockage). Constipation makes it difficult for you to have normal bowel movements, and one of the main causes of constipation is drinking too little water. If there is not enough water in your body, your bowel counts too much and this can cause abdominal pain, intestinal cramps and bowel pain. If there is regular clogging and hard pressing, you can develop hemorrhoids.

Muscle cramps
Muscle cramps are spontaneously occurring, painful contractions of the muscle fibers and can occur in case of dehydration because you drink too little. By drinking too little and sweating a lot, you lose a lot of electrolytes and minerals such as potassium and sodium that are important for the proper functioning of your muscles. That is why it is a good idea to stay hydrated while exercising or running and drinking enough, because you will lose a lot of water and minerals through your sweat. For example, you can take a sports drink with electrolytes.


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