Water has many important functions in the body:

• It is necessary for maintaining a constant body temperature, the normal course of vital processes and the regulation of water-electrolyte and acid-base balance;
• Responsible for the transport, dissolution and absorption of nutrients;
• It also removes metabolic by-products, metabolites and toxins;
• Affects the elasticity of the skin;
• Its sufficient amount promotes normal intestinal peristalsis.

There should be no doubt about the fact that regular consumption of water can change our lives.

How much water to drink per day?

Fluid needs depend on age, gender and body weight, among others. While the body of an adult human consists of about 54-60% water, in the case of the elderly it is only 46-54%. With age, we gradually lose lean body mass, including mainly muscle tissue. It is the amount that determines precisely how much water we should drink during the day. This dependence also explains the greater need for water in men. Gentlemen, due to the physiologically increased number of muscles in the body, should drink more fluids than ladies.

To calculate the daily water requirement, it is worth using the formula, where:

• for the first 10 kg there is 100 ml of water for each kg,
• another 10 kg is already 50 ml/kg,
• each subsequent kilogram is 20 ml/kg.

The result will give you an overview of your body's fluid needs. However, how much water we should actually consume should be verified for additional factors: the composition of our diet, the temperature of the environment, the climate in which we live or the physical activity we perform.

Our need for water will increase when we move to a country with an exotic climate or during increased physical activity. Also, a diet with a higher energy value increases the body's need for fluids, which allow the metabolism of more nutrients. It is also important what we consume - the more fiber, protein and sodium in the diet, the greater our body's need for water.

When to reach for water?

We very often only reach for liquids when we feel thirsty. It is too late, as these are the first signs of dehydration. Water should be drunk regularly, in small quantities and at intervals. Drinking the whole bottle at once will not hydrate the body, but will only cause us to have to go to the bathroom much more often.

The regularity of drinking water is extremely important for another reason - very often we confuse thirst with hunger, as a result of which we feel like “throwing something on the tooth”. No wonder - the signals that the body gives us are very similar in both cases. Therefore, as soon as you feel the urge to snack, despite having recently eaten a meal, reach for a glass of water.

What to drink, what water to choose?

The best liquid for irrigation is mineral water. In addition to being divided into carbonated and non-carbonated, it can be classified in terms of mineral content. Healthy people, without special nutritional needs, are advised to choose medium-mineralized water, that is, one whose mineralization is between 500 and 1500 mg of mineral components per liter.

In the autumn-winter season, weak teas or coffee will also work as hydration fluids. What about isotonics, about which there is so much talk? They are a rich source of minerals, but recommended for physically active people, training intensively for more than 90 minutes. There is no need to reach for them every day, because the sodium or glucose contained in them can easily be provided from a balanced diet.

Water for health

We already know that medium-mineralized mineral water is the best hydration fluid. We also know that it is better to drink it regularly and in small quantities, even though we do not feel thirsty. It's time to put the theory into practice 😊

To increase the chance of meeting your daily water needs, it is worth having it close to you, for example on your desk at work, in your bag while traveling or in the car. You can also set a reminder on your phone or mark on the bottle the hours to which a given amount of liquid is to be drunk. Our body will surely thank us for this regularity. The implementation of fluid needs not only positively affects the process of losing weight, but also increases concentration and improves bowel function. So what? A sip on the tongue?

Bibliography:

1. Jarosz M.: Nutrition standards for the Polish population — an amendment. Institute of Food and Nutrition, 2017
2. Łubkowska B. The role of water in human life and the environment. Publishing House of the Higher School of Management. Gdansk, 2016, 20-37
3. Skotnicka M., Rhode D. & Kłobukowski F.: Water demand and assessment of water intake among the elderly. 2016
4. Bean A., Nutrition in Sports. The Complete Guide, Profit and S-ka, 2005