How much do I need to drink per day?

Postdate: 05 March 2018

Water is the source of life. When you don't drink for a few days, you will literally die of thirst. Water fulfils an essential task as a solvent for proteins, sugars, and fats. Without water, the body cannot control the body heat. Tsuru expert and cardiologist Drs. Ruud van Langeveld explains how much water your body needs.

Water and weight
On a daily basis, you need 2.5 to 3 litres of new, fresh water. This is because to always lose fluids as well. The amount of urine your body releases is about 1 to 1.5 litre and you lose around 300-500 ml of fluids through breathing. Additionally, your stool contains 100-200 ml of water and perspiration another 600-800 ml. All in all, these are considerable amounts. The amount of water you need to replenish every day is not the same for everyone. It depends on your age and weight. As an adult, you basically need 38 ml of water per kilogram in body weight. A man who weighs 80 kilos will need 38 x 80 = 3040 ml.

How much water do you need?
That doesn't mean you have to drink this amount of water. Absolutely not. Besides drinking, you also replenish your fluids when you eat. And the body also recycles fluids, around 300-500 ml on average. As a guideline, you need to take in half of the amount of water in the form of a drink. In this example, it would be 1.5 litre per day. There is an easy sum to calculate how much you need to drink. Divide your weight by 50. This is the amount of water, coffee, tea, or other (healthy) fluid you need to drink. For someone who weighs 90 kilos, this is 1.8 litre. This means that the guideline for drinking 2 litres a day is only valid for an adult of around 100 kilos.

How do you know if you have drunk enough?
Look at the colour of your urine. This should be light yellow to white during the whole day. If your urine has a dark colour, you should drink more. Remember to drink before you feel thirsty. When you start to feel thirsty, you are actually a bit late. You are dehydrating and you can get complaints such as headaches or fatigue. This can happen quite quickly. You only need to have a fluid shortage of one percent and your body will give you a warning.

The best thing is to take smaller amounts throughout the whole day. When you drink a lot in a short time, you will only urinate more and the fluids are not given the opportunity to absorb all kinds of waste products that have to leave the body.

body     drink     water     weight    

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