HOW MUCH WATER SHOULD YOU DRINK?
We have all grown up hearing that we must drink 8 glasses of water per day. But is that true?
The fact is the amount of water we must drink is very individualized and depends on the number of calories we consume and our weight.
We drink water only when we are thirsty. Thirst is regulated by the hypothalamus (an organ in the brain) and controls water in-take in healthy individuals. Sensitivity to thirst is decreased in old people, people with acute or chronic illness, infants, and athletes leading to a higher potential for water deficits.
Did you know:
We consume water not only from liquid and food sources but also from metabolism!!
The oxidation of foods in the body produces metabolic water as an end product. How much water do different foods give:
Oxidation of
| 100 grams of | oxidises | grams of H2O |
| Fat | 107 | |
| Carbohydrates | 55 | |
| Proteins | 41 |
This contributes to approximately ONLY 200 to 300 ml per day!!!
So, how much water should one consume?
If you are calorie conscious and calculate your calorie intake on a regular basis, then according to the RDA (Recommended Daily Allowance):
Adults = 1 ml/Kcal.
Children = 1.5 ml/Kcal.
If you do not know the amount of calories you consume, then you can calculate your daily allowance of water by your weight:
Adults = 35 ml/kg body weight
Children = 50-60 ml/kg body weight
Infants (6 months to 1 year old) = 150 ml/kg body weight.
Almost all food sources contain water. Some have very high water content.
Here is a list of foods and their water content:
|
Food |
Water content |
|
Cucumber |
95% |
|
Lettuce |
95% |
|
Celery |
95% |
|
Cabbage |
92% |
|
Watermelon |
92 |
|
Broccoli (boiled) |
91 |
|
Spinach |
91 |
|
Milk (Nonfat) |
91 |
|
Carrots (raw) |
88 |
|
Oranges |
87 |
|
Apple (without skin) |
84 |
|
Grapes |
77 |
|
Egg |
75 |
|
Bananas |
74 |
So the next time you are about to pick up a glass or a bottle of water, remember – How MUCH to drink is important!
It’s not without reason that age-old saying holds true, more so today – Water is Life!
Save Water. Save Life!
