The body is about 60% water, give or take.You are constantly losing water from your body, primarily via urine and sweat. To prevent dehydration, you need to drink adequate amounts of water.
It flushes toxins from your organs, carries nutrients to your cells, cushions your joints, and helps you digest the food you eat.
If you don’t get enough water, you can become dehydrated. Severe cases of dehydration can cause dizziness, confusion, and even seizures.
Factors that affect the water intake
You’re outside on a hot day, or doing something that makes you sweat a lot, you’ll need to drink more fluids to stay hydrated. The same is true if you have an illness that causes you to throw up, have diarrhea, or run a fever.
But if you have a condition like heart failure or a particular type of kidney disease, you may need to limit your fluid intake. Talk to your doctor about what’s right for you.
1-3 years – 1.3 L/ day
4-8 years – 1.7 L/ day
9-13 years – 2.1 to 2.3 L / day
14-18 years – 2.5 to 3 L / day
Above 19 years – 2.7 to 3.5 L / day
What Counts as “Water”?
Your recommended water intake includes all sources — drinking water, other beverages, and food. But be careful — certain fluids have their drawbacks.
For instance, juices, sodas, and smoothies can be hydrating, but they can also be high in sugar and calories.
Coffee and tea provide water, too. But, they also contain caffeine, which can make you lose more water when you pee.
Alcoholic drinks contain water, too. But like caffeine, they actually cause you to lose more water through your urine. This can lead to dehydration.
Sports drinks have a high water content. They also contain carbohydrates and electrolytes, which can help you absorb water and keep your energy levels up. During intense workouts, they help to replace salt lost through sweat. But be careful: many also contain lots of extra calories, sugar, and salt. Check the nutrition label. Pay attention to the serving size, and limit how many you drink.
Energy drinks are different from sports drinks. They contain sugar, as well as stimulants, like caffeine — often in high doses. It is recommended that children and teens avoid them.
And don’t forget foods! Fruits and vegetables like cucumbers, iceberg lettuce, celery, and watermelon are over 90% water. They also provide a variety of different vitamins and minerals. Refreshing!
How Can I Be Sure I’m Drinking Enough Water?
Do you drink enough fluid that you rarely feel thirsty? Is your pee either clear or light yellow? If you can answer “yes” to both, you’re probably getting all the fluid you need.