Fitness advice

Water intake in summer

written by Priyanka Sadhukhan | May 17, 2019

Water intake in summer

WATER ! the most boring thing that one could tell you to take. It has no taste, no odour, no colour and no spice to enjoy still it is called “LIFE”.

Summer brings sunshine, sunshine brings heat and more heat tends to dehydration if water intake is not sufficient enough. More you spend outside, the more you are likely to develop dehydration if not taking adequate water or seasonal fruits and vegetables.

Let’s have a quick look why water is called LIFE or necessary for the body?

Increase brain power: Brain is made of 73% of water and provides energy. Research shows only 2% dehydration affects psychomotor system and causes lack of attention, disorientation.
Regulates body temperature.
Hydrates each and every cell and flushes toxins from body.
Enhance digestion and improves bowel movement.
Lubricating joints and muscles.
A glass of water 30 min before or after meal makes you feel full and maintains your hunger pang for long.
Water makes your skin hydrated, keep it soft and removes wrinkles.

So, now we need to understand the relation of water with our body and how much we need to drink to stay hydrated in this SUMMER.

Well ! The major constituents of our body is WATER, be it blood or bone fluids or organs.

Our body is made up of 60% water and according to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water.

According to Dr. Jeffrey Utz, Neuroscience, pediatrics, Allegheny University, different people have different percentages of their bodies made up of water. Babies have the most, being born at about 78%. By one year of age, that amount drops to about 65%. In adult men, about 60% of their bodies are water. However, fat tissue does not have as much water as lean tissue. In adult women, fat makes up more of the body than men, so they have about 55% of their bodies made of water.

8 by 8 rule of water intake

Generally this rule states to drink 8 glasses of 8 ounces (240 ml) per day of fluids should be taken for optimum wellness though it’s evidence is still controversial. However the Institute of Medicine of the National Academics suggests a total water goal should be

For women : 2.7 litres/ day

For Men : 3.7 litres/ day

Though this value seems to be greater than above stated rule but it is important to remember that this recommendations include TOTAL water consumption which can be from water, any healthy beverages and food. Generally about 20% of water comes from food and rest mainly from fluids.

Or, you can simply calculate your fluid needs as per your body weight. More your weight is, the more your body needs fluids to hydrate all the cells.

WATER INTAKE = 0.033 * Your weight (in kg)

BOTTOMLINE

So are you bit confused how much you need to drink??

For healthy adults water requirement depends on multiple factors viz.

EXERCISE: If you are really sweating a lot at gym or doing strenuous exercise then you should drink more water to compensate water loss. It is important to hydrate yourself throughout your exercise regime.
ENVIRONMENT : Hot and humid weather tends you to sweat more which demands more fluid requirement. Listen to your thirst sign and drink enough.

So, if you want to make it simple DRINK WATER WHENEVER YOU FEEL THIRSTY and listen to your body.