This is a rather simple question which has no simple answer. How much water the body needs? This depends on several things: health, activity and environment.
Water removes toxins
Water is an integral part of the body and represents 60% of total body weight. Each system and bodily processes depend on water. It is important for its removal of toxins in the vital organs, bringing nutritious substances in the cells and maintaining essential moisture in the ears, nose and throat.
We lose water each day while breathing, sweating, urinating and digesting, so we need to compensate it by consuming fluids and food which contain water – soups, sauces, fruits (watermelon, melon, orange), vegetables (cucumbers, zucchini, tomatoes).
2, 2 to 3 liters per day advised
An average adult who lives in a mild climate excretes 1,5 liters of water when urinating. He loses an extra liter of water while breathing, sweating and digesting. Food usually contains approximately 20% of every liquid entering our body. According to these calculations 2l per day is the sufficient amount of liquid we should have in our body.
The nutritionists have recommended that men should drink 3 and women 2, 2 liters of water per day. The usual sign (if we take the above mentioned method into account) that you’ve entered a sufficient amount of liquid is the rare feeling of thirst as well as excreting approximately 2 liters of bright yellow urine.
4 factors which require the need to adjust the liquid intake
1. Sports – The amount of liquid intake must be increased. Again, it depends on which kind of sports you’re practicing, how long the exercise lasts, not to mention the amount of sweating. During longer workouts (sports for endurance: jogging, riding a bike, swimming, mountaineering) you will need to drink several sips each before and during the exercise at an approximate interval of 15 minutes and of course, after finishing the exercise. If the urine is thick, with a strong yellow color that means that you’ve had insufficient amount of liquid (and maybe you’re missing some vitamins B – B complex). During heavy physical activities the water itself is not sufficient, so we need plenty of vitamins, electrolytes and salts too.
2. Environment - in a humid and hot environment sweating is increased and of course, we need to have as much liquid as we can. Also, more fluids are needed in winter, when residing in closed and heated quarters. In such a scenario the skin becomes dry. It’s all the same with higher altitude (mountaineering, alpinism). The additional amount of liquid prevents headache while travelling or a climate change occurs.
3. Illness - during fever, vomiting, diarrhea, kidney stones or an infected bladder, a sufficient amount of liquid is essential. But, we need to be careful too since certain types of diseases (heart flaws and some types of kidney, bladder or adrenal diseases) require lesser intake of liquid.
4. Pregnancy and breastfeeding – the need for liquid is increased. During breastfeeding, a large amount of liquid is lost. A pregnant woman needs to consume around 2, 4 liters of liquid and while breastfeeding – 3 liters.