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How Much Water Does Your Body Need During Summer?
While the season of summer is the perfect time to get into your beautiful, flowy summer dresses and spend time on the beach, it is also the season of sweat, rashes and general exhaustion due to the scorching heat of the sun. Several of our body’s processes like digestion, cooling down etc. slows down if we do not take adequate care of our bodies during this season. This results in a number of illnesses, several of which can be totally avoided if we take care of our hydration and nutrient needs on time.
Why does your body need adequate hydration?
Our bodies lose a lot of water and essential electrolytes through perspiration during the season of summer. It is our bodies’ natural process of regulating our body temperature and cooling down. Overheating can result in extreme exhaustion or even heat strokes, which can be fatal in nature, if not treated on time. Consuming plenty of water and other fluids is necessary to replenish this lost water and for preventing dehydration.
Lethargy, weak or rapid pulse, low levels of consciousness and inadequate urine output are common signs of dehydration, adequate intake of water is very essential each day as there’s no mechanism for our body to store water.
Dr Ashish Bajaj – M.B.B.S, M.D.
How much water does your body need?
Different people have different needs for water depending on their age, weight, gender and pre-existing ailments. Who needs how much water? Read on to know more about who needs how much water per day.
- Children (4 to 8 years old)- 5 to 6 glasses or 1000-1200 ml/day
- Children (9 to 13 years old)- 7 to 8 glasses or 1400 – 1600 ml/day
- Children (14 to 18 years old)- 8 to 11 glasses Or 1600-2200 ml/day
- Women (19 years and older)- 8-10 glasses or 1600 -2000 ml/day
- Men (19 years and older)- 8-13 glasses or 1600 – 2600 ml/day
- Breastfeeding women- 10-15 glasses or 2000 to 3000ml/day
- Pregnant women- 10-11 glasses or 2000-2200 ml /day
- People with pre-existing kidney diseases, urinary tract disorders or other ailments- As directed by your doctor
Water intake cannot be generalised for everyone. It varies from person to person. Drink as much water as you think your body needs. A person who is indoor all the time in an air conditioned room may need lesser water that a person working out in sun. Urine colour is a good indicator of your hydration. Dark colour may indicate to bring up your water intake till urine colour appears light yellow.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
The benefits of water
Apart from hydration, water provides a number of other benefits. They are:
- Eases constipation woes
- Flushes out the toxins out of your kidneys
- May Reduce the occurrence of acne and other skin problems
- Aids the process of digestion
- Gives a clear and hydrated complexion
- Regulates body temperature and blood pressure
- Maintains electrolyte (sodium, potassium) balance in the body
- Reduces the chances of bacterial infections in the bladder
- Supports healthy circulation
- Protects tissues and organs
- Provides a barrier to your skin against the environmental pollution
It is recommended to consume about 13 cups for men and 9 cups for women of drinking water and/or other beverages. Do not forget that we get about 20% of our total water intake from water-rich foods such as fruits and vegetables.
Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)
Not keen on drinking water?
Some people have a hard time drinking water and maintaining adequate hydration levels in their bodies. The reason is yet to be known whether this is a psychological condition or if something in their bodies actually prevents them from consuming water. But the summer sun is not sparing these people either. So, what is it that you can do to get adequate amounts of hydration? Aim for fluids in general instead of just water. Avoid drinks which contain added sugar or caffeine as these may interfere with your health in the long run if consumed regularly.
Also Read: Coconut Water vs Coconut Milk: A Comprehensive Comparison Guide
Below are some water-based summer-friendly drinks which can be consumed along with water to keep yourself hydrated.
- Buttermilk– Buttermilk is great for keeping your body cool and hydrated in summer. It is also known to aid the process of digestion.
- Lemonade- A cold glass of lemonade is refreshing, hydrating and contains Vitamin C essential for our bodies.
- Tender coconut water- Tender coconut water is an excellent body electrolyte balancing drink. It is delicious, naturally sweet and great for hydration.
- Green tea- Green tea contains several antioxidants essential for fighting the harmful free radicals in our bodies. It is great for hydration if consumed in moderate quantities every day.
- Seasonal fruit juices- Seasonal fruit juices are delicious and contain all the nutrients essential for staying healthy during the particular season. It can be a good alternative (for non-diabetics) in case you are unable to drink adequate amounts of water.
Drinking adequate quantities of water is extremely essential to ensure all the organ systems in our bodies are performing efficiently. It helps us stay cool and has a number of health benefits. The key to staying healthy in summer is to consume plenty of water and other fluids.
Also Read: Purple Cauliflower Benefits: A Nutritional Breakdown Backed by Science
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Should You Really Drink 8 Glasses Of Water Every Day? Myth Busted!
Drink eight glasses of water every day – You have probably read and heard this often to believe that it is the gospel of truth for keeping your body adequately hydrated. However, drinking eight glasses of water a day is nothing more than a popularly propagated health myth.
Certainly, keeping your body duly hydrated contributes to your overall health and well-being, as every cell in your body needs fluids for proper functioning. Even slight dehydration can interfere with the body’s ability to function well and manifest itself and form symptoms such as light-headedness, irritability, and headaches.
It is, perhaps, this fear of dehydration that has led self-proclaimed health experts and overzealous fitness trainers to put a number on the daily water requirement of the human body. Be that as it may, it is not possible to generalize the water requirement of the entire human race. The 8-glasses-a-day is but a generalized figure that may or may not meet, or even exceed your body’s requisite water intake.
The Genesis of the Myth
Health experts and doctors find themselves at a loss as to where the ‘eight glasses of water a day’ theory originated from! A 2002 study titled, ‘Drink eight glasses of water a day at least. Really? Is there scientific evidence for ”8×8”?’ tried to get to the bottom of this myth and traced its roots to a single paragraph in a report dated 1945 by the Food and Nutrition Board of the National Research Council in the US that states that adults should consume nearly 2.5 litres of water every day, which roughly equates to eight glasses of water.
However, the same report also noted that a large part of this water requirement is met by water content in the foods we consume and supplemented by beverages such as tea, coffee, milk, and even soft drinks. Somehow, the 2.5 litres figure stood out and gave way to the eight glasses of water a day theory.
Based on some studies I had read, your brain doesn’t function properly when you are dehydrated that might lead to cognitive issues. Elderly persons who are unable to fulfill their daily water intake might face difficulties in engaging in cognitive activities.
Dr. Siddharth Gupta, MD
The Health Benefits of Drinking Enough Water
More than how many glasses of water you must drink, it is important to drink enough water. Here are some of the health benefits you will derive:
- Drinking enough water promotes weight loss. It may help you burn more calories, reduce your appetite if consumed before a meal and lower the risk of long-term weight gain.
- Dehydration may impair the physical performance, increase fatigue and reduce motivation. Drink enough water for better physical performance.
- Staying hydrated will reduce the occurrence and severity of headaches.
- Water consumption helps in constipation relief and prevention.
- Adequate water intake may decrease the risk of kidney stones.
You might have noticed that on days when you drink less water, you might experience joint pain. This is because water acts as lubrication of joints. The synovial fluid present at the joint consists of 70-80% of water. Any less water in the body might reduce the production of this joint-lubricating liquid.
Dr. Rajeev Singh, BAMS
The Facts
If one looks at the World Health Organization’s recommendation for water intake, it becomes clear that the amount of water needed by the body varies according to different physiological and demographic factors such as age, sex, location, climate, activity levels, and more.
For the sake of aggregation, the average total water intake has been pegged at 2.7 litres for women and 3.7 litres for men, ‘total’ is the keyword here.
This means that you do not need to drink 2.7 litres or 3.7 litres of water straight from the faucet – Our food intake meets about 20 per cent of this value. Beverages such as fruit juices, soft drinks, milk, tea, and coffee also contribute toward a portion of the remaining 80 per cent of the body’s water requirement.
In addition to this, the body’s water requirement may vary depending on certain lifestyle factors:
- People who exercise or play sports tend to lose more body fluids through sweat, and therefore, need more water to replenish the body cells.
- People living in hot and humid areas require additional fluid intake to avoid dehydration. The same is true for those residing in high altitude regions.
- Certain medical conditions, or temporary illnesses such as vomiting, diarrhoea, and fever, also call for increased fluid intake, besides oral rehydration supplements.
- Expecting or lactating mothers need to consume more fluids than other women.
- Similarly, your body’s need for water also varies daily depending on your food intake. For example, if you eat watermelons, spinach, or cucumbers, all of which have heavy water content, on a certain day, the amount of water you need to drink on that day automatically goes down.
Your body gives you signs that you need to drink water long before dehydration sets in. The most practical rule of thumb is to keep a bottle of water handy and drink whenever you feel thirsty. Therefore, you may or may not drink eight glasses of water every day!
Also Read: Purple Cauliflower Benefits: A Nutritional Breakdown Backed by Science
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Myth Debunked – Benefits Of Drinking 8 Glasses Of Water A Day
‘Drink Eight Glasses of Water a Day!’ You have probably read about this and heard this long and often enough to believe that it is the gospel truth for keeping your body adequately hydrated. However, drinking eight glasses of water a day is nothing more than a popularly propagated health myth.Indeed, keeping your body duly hydrated contributes to your overall health and well-being, as every cell in your body needs fluids for proper functioning. Even slight dehydration can interfere with the body’s ability to function well and manifest itself in form symptoms such as light-headedness, irritability and headaches.It is, perhaps, this fear of dehydration that has led self-proclaimed health experts and overzealous fitness trainers to put a number on the daily water requirement of the human body. Be that as it may, it is not possible to generalize the water requirement of the entire human race. The 8-glasses-a-day is but a generalized figure that may or may not meet, or even exceed your body’s requisite water intake.
The genesis of this Myth
Health experts and doctors find themselves at a loss as to where the ‘eight glasses of water a day’ theory originated. A 2002 study titled, ‘Drink at least eight glasses of water a day. Really? Is there scientific evidence for ”8×8”?’ tried to get to the bottom of this myth and traced its roots to a single paragraph in a 1945 report by the Food and Nutrition Board of the National Research Council in the US that states that adults should consume nearly 2.5 litres of water every day, which roughly equates to eight glasses of water.However, the same report also noted that a large part of this water requirement is met by water content in the foods we consume and supplemented by beverages such as tea, coffee, milk and even soft drinks. Somehow, the 2.5 litres figure stood out and gave way to the eight glasses of water a day theory.Read More: 6 Benefits of Drinking Water in The MorningThe Facts
If one looks at the World Health Organisation’s recommendation for water intake, it becomes amply clear that the amount of water needed by the body varies according to different physiological and demographic factors such as age, sex, location, climate, activity levels and more.For the sake of aggregation, the average total water intake has been pegged at 2.7 litres for women and 3.7 litres for men, ‘total’ is the keyword here.This means that you do not need to drink 2.7 litres or 3.7 litres of water straight from the faucet. Our food intake meets about 20 per cent of this value. Beverages such as fruit juices, soft drinks, milk, tea and coffee also contribute toward a portion of the remaining 80 per cent of the body’s water requirement.Also Read: How to Control Diabetes Without Medicine: The Research-Backed Lifestyle Changes That Can HelpIn addition to this, the body’s water requirement may vary depending on individual lifestyle factors:- People who exercise or play sports tend to lose more body fluids through sweat and therefore, need more water to replenish the body cells.
- People living in hot and humid areas require additional fluid intake to avoid dehydration. The same is true for those residing in high altitude regions.
- Certain medical conditions or temporary illnesses such as vomiting, diarrhoea and fever, also call for increased fluid intake, besides oral rehydration supplements.
- Expecting or lactating mothers need to consume more fluids than other women.
- Similarly, your body’s need for water also varies daily depending on your food intake. For example, if you eat watermelons, spinach or cucumbers, all of which have heavy water content, on a particular day, the amount of water you need to drink on that day automatically goes down.
Your body gives you signs that you need to drink water long before dehydration sets in. The most practical rule of thumb is to keep a bottle of water handy and drink whenever you feel thirsty.Also Read: Drinking Water for Weight Loss – Does It Work?Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.