What water to choose and how much to drink?

Water performs many key functions in the body:

• It is essential for maintaining a constant body temperature, ensuring the proper course of vital processes, and regulating water-electrolyte and acid-base balance;
• It is responsible for the transport, dissolution, and absorption of nutrients;
• It also removes metabolic byproducts, metabolites, and toxins;
• It affects skin elasticity;
• An adequate amount promotes proper intestinal peristalsis.

There should be no doubt, therefore, that regular water consumption can change our lives.  

How much water should you drink daily?

Fluid requirements depend on factors such as age, gender, and body weight. While an adult's body is approximately 54-60% water, this figure drops to only 46-54% in older adults. As we age, we gradually lose lean body mass, primarily muscle tissue. It is precisely this amount that determines how much water we should drink throughout the day. This relationship also explains the higher water requirements for men. Due to their physiologically higher muscle mass, men should consume more fluids than women.

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

• for the first 10 kg, you need 100 ml of water per kg,
• the next 10 kg is 50 ml/kg,
• every subsequent kilogram is 20 ml/kg.

The result will give you a general overview of your body's fluid requirements. However, the actual amount of water we should consume needs to be adjusted based on additional factors: our diet composition, ambient temperature, the climate we live in, and our physical activity levels.

Our need for water increases when we move to a country with an exotic climate or during periods of increased physical activity. A higher-calorie diet also increases the body's demand for fluids, which are necessary to metabolize a larger amount of nutrients. What we consume also matters—the more fiber, protein, and sodium in your diet, the greater your body's need for water.

When should you drink water?

We often reach for fluids only when we feel thirsty. This is definitely too late, as these are already the first signs of dehydration. You should drink water regularly, in small amounts and at intervals. Drinking an entire bottle at once will not hydrate your body; it will only mean you have to head to the bathroom much more often.

Drinking water regularly is also crucial for another reason—we very often confuse thirst with hunger, which makes us want to "grab a snack." It’s no wonder, as the signals our body sends are very similar in both cases. Therefore, whenever you feel like having a snack, even if you’ve recently eaten, reach for a glass of water instead.

What should you drink, and which water should you choose?

The best hydrating fluid is mineral water. Besides the distinction between sparkling and still, it can be classified by its mineral content. For healthy individuals with no specific dietary needs, it is recommended to choose medium-mineralized water, which contains between 500 and 1500 mg of minerals per liter.

During the autumn and winter, weak teas or coffee can also serve as hydrating fluids. And what about sports drinks, which are talked about so much? They are a rich source of minerals, but they are recommended for physically active people who train intensely for more than 90 minutes. There is no need to reach for them on a daily basis, as the sodium and glucose they contain can easily be obtained from a balanced diet.

Water for your health

We now know that medium-mineralized mineral water is the best hydrating fluid. We also know that it is better to drink it regularly and in small amounts, even if we don't feel thirsty. It's time to put theory into practice 😊

To increase your chances of meeting your daily water requirements, it's a good idea to keep it close by, 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 the bottle with times by which a certain amount of fluid should be consumed. Your body will certainly thank you for this consistency. Meeting your fluid requirements not only positively impacts weight loss but also increases concentration and improves bowel function. So, what do you say? A sip for your health?

‍

Bibliography:

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