How Much Water Should I Drink Daily?

How Much Water Should I Drink Daily?

Throughout the day, the body loses water through urine and sweat but also from breathing. A hydrated body requires replenishment of water supply by consuming beverages and foods that contain water. & experts suggest the common daily intake of water is approximately 2L of water.

Drinking water is healthy 

Water makes up about 50% to 70% of our body weight, it is an important element for every cell, tissue and organ in your body to work properly such as getting rid of wastes through urination, perspiration and bowel movements. Keep your body temperature normal. Lubricates and cushions joints. Protects sensitive tissues. 

Not drinking enough will lead to dehydration 

  • Exercise. Any running or workout activities that make you sweat, requires  drinking of  extra water to cover the fluid loss. It's essential to drink water before, during and after a workout.
  • Environment. Hot or humid weather especially in Malaysia can make you sweat excessively and requires additional hydration. 
  • Overall health. Sickly symptoms make the body lose fluids such as  fever, vomiting or diarrhea. Keep on replenishing more water or follow a doctor's recommendation to drink oral rehydration solutions. 
  • Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids.  It aids digestion and helps form the amniotic fluid around the fetus.

Are there other options to stay hydrated 

In order to  meet your fluid needs, you may alternatively consume fruits and vegetables, such as watermelon and spinach, which are almost 100% water by weight.  What you eat also provides a significant portion of hydration.

Furthermore,  some may find water quite plain and tasteless. You can try drinking fruit infused tea or water that carries a slight flavor — this can contribute to your daily water intake. Do reduce consumption of sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more health issues. 

Am I drinking the right amount of water?

You have enough fluid intake when — your urine is yellowish or colorless & rarely feel thirsty 

To prevent dehydration, it is a good idea to drink — when you’re thirsty on the go with light-weight water bottles, before, during or after exercising, an hour after meals to avoid bloating. 

An average daily intake of approximately 2.7 liters for women and 3.7 liters for men will meet most average adults’ needs but relying on the other foods and drinks you consume, you may not need to drink 3 liters  of water a day to meet the suggested fluid requirements. Just listen to your body naturally and drinking when you feel thirsty is one of the best ways to ensure that you’re staying hydrated. You will most likely hit the daily intake quota just by drinking when feeling thirsty.  However, athletes or manual laborers who tend to sweat more than a normal everyday person may require more than 3 liters of water per day. 


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