We are made for more than half of water, but when we talk about healthy eating, we always think about which foods to eat and not eat, how much and how, but little hydration. All year-round, and not just in the summer season, learning how to drink correctly and in the right quantity is, however, fundamental for the well-being of the body (and the beauty of the skin). The body needs water to survive and function properly, and although it is very often considered superficially, no other nutrient is more essential or needed in such large quantities. This article will give you a complete guide about how much water should I drink a day and all about drinking water.
We may not eat for days, but we risk death if we don’t drink for more than 48 hours. Yet since childhood, we are always encouraged to eat, not to fast, and the only concern is food… not by Figurella, however, because we know that a healthy lifestyle requires proper hydration.
How much water should I drink a day?
Water essential
Water is essential for doing every single physiological cycle and biochemical responses that occur in our body. It assumes a basic part in the processing, ingestion, transport, and utilization of supplements. The principle implies that squander substances got from natural cycles are killed (drinking in this way implies enacting a detox cycle) and skin segments. Water is the primary component of the greater part of the body’s cells. It secures and greases up the cerebrum and joints. It transports supplements, assists cells with taking out waste, and directs the temperature body by rearranging heat from dynamic tissues to the skin and cooling the body through sweat.
The right drinks
Foods provide on average about 20-30% of the water needed while the remaining 70-80% must come from water and other sugar-free or lightly sweetened drinks. L ‘ water would be the best solution. Still, if an iced tea or made juice in the home is a good way to hydrate with taste, it should be avoided instead of soft drinks, industrial juices, or other beverages: their content of sugar is a source of empty calories, without nutrients, and causes a glycemic spike, complicit in sudden hunger attacks.
The benefits of proper hydration
For the human body, water plays a vital role: it represents about 60% of body weight and is involved in almost all biological processes :
- helps and accelerates metabolism ;
- expels toxins and purifies ;
- tones the muscles;
- is good for the eyes and skin;
- regulates blood pressure;
- improves mood.
Through urine, sweating, and perspiration, our body loses up to 3 liters of water a day, and a lot depends on some factors, including body weight, external temperature, physical activity.
Drinking water is the easiest way to maintain the right ratio between the volume of incoming liquid and that lost, but not only.
At least two liters per day
Dry skin, headaches, dark, concentrated urine are the signs that you are drinking too little. An adult’s body requires about 2 liters of water per day under normal climatic conditions and physical activity. In the summer, the body is at greater risk of dehydration due to the increase in sweating due to the heat and the low humidity of air-conditioned environments such as offices, homes, cars, and airplanes: 2 liters is the minimum in this season.
Let me know how much you sweat, and I’ll tell you if you drink enough.
Hydration is an integral part of the Figurella lifestyle, inside and outside its 130 centers in Italy. Proper hydration is part of the personalized dietary advice studied by the Assistants to integrate into each client’s daily life. We advise you how much to drink, what, and when, but we know perfectly that this is not enough to be effective! It is not the missing information, but the way to really do “what we should.” Hydration is constantly monitored during the session in Figurella: each lady is weighed before and after the physical activity session inside the thermoactive bed.
We do not control a “miraculous” weight loss in just 20 minutes, but to verify that correct sweating has occurred, and therefore that the body was properly hydrated. Suppose you sweat too little after the treatment. It means you are not drinking enough, and the assistants can intervene to help you maintain this good habit every day. At the end of the treatment, a water dispenser and a tea kitchen were offered a cup of herbal tea. To restore the correct hydration of the body before continuing the day.
It is drunk like this, little by little.
One glass at a time: it is useless to drain a bottle a day to stock up! Correct hydration takes place in small sips, drinking about a glass of water every hour, taking care not to drink too quickly, and not to take water at too low a temperature. Drinking too fast and a large amount of water altogether is even harmful to our body. In fact, a third of what we drink, after being worked on by the kidneys, goes directly into the bladder, creating at the same time the urge to urinate.
While the remainder remains in the circulation to create retention, which in women facilitates the formation of the hated cellulite. This is why it is good to drink in small sips, holding water in the mouth and swallowing it very slowly so that our body is ready to assimilate it and retain it in the tissues in the correct way. This will also avoid going to the toilet all the time and unnecessary stress on the urogenital system.
In the case of physical activity
It is recommended to drink up to half a liter of natural mineral water no later than half an hour before starting sports and to drink about a glass of water every quarter of an hour to replenish fluids. Saline supplements for athletes are useful for those who practice intense and prolonged sports activity with a high sweating level. Simultaneously, calories are useless for those who do just half an hour of Zumba now and then. That’s why in Figurella, we won’t offer you even once, as happens in the gym.
Strategies for drinking more
Buy large, soft drink glasses, around 350ml (which can hold an entire can). Fill each family member one with water for breakfast, one for lunch, one for dinner, and check that there is no leftover in the glass. At mid-morning and mid-afternoon, fill the same glass, and you will have drunk a total of 5 large glasses simply with meals: but you need at least 7 to get to the fateful 2 liters! These are some of the simple tips you receive in Figurella from the Assistants: practical and easily applicable in everyday life.
If you are looking to lose weight and control hunger, try drinking a glass of water 10 minutes before sitting at the table. It will help you control hunger. If water alone bores you, avoid using sodas and other sugar concentrates. Instead, try making cold infusions of tea and herbal teas or making flavored waters: cucumber, lemon, mint, orange, strawberries… (one night in the refrigerator in a jug of water).
How many glasses of water should I drink a day?
Generally speaking, it can be said that those who lead a sedentary lifestyle must drink 9 glasses of water a day. Those who follow moderate/medium physical activity should ideally take 10 to 11 glasses of water. Those who carry out intense physical activity will have to drink almost 14 glasses of water a day.
How much water should I drink a day, based on my body weight
The water in our body is essential because it serves many functions that allow us to survive. In addition to the more general data, it is also necessary to consider how much water you must drink per day depending on your physical condition. The body weight, in fact, affects a lot how much you have to drink per day. It is essential to keep the body well hydrated, and the daily water requirement helps our skin and organs to function regularly.
This is very important for eliminating waste substances from the body, for the correct lubrication of the joints, allowing muscle development, and having numerous advantages on an aesthetic level ( such as a more hydrated, toned, and compact skin ). Usually, a person who weighs more will have to drink more than one who weighs less. Formulas to calculate daily drinking water based on weight and height
The calculation for drinking water based on weight and height
The first formula for calculating how much water to drink based on height and weight is straightforward. Measure your height and weigh yourself, add your height with your weight, and divide it by 100. You will get an approximate amount of water to drink per day.
For example, if you are 1.80 cm tall and weigh 80 kg, the calculation to be made will be: 180 + 80 = 260: 100 = 2.6 liters of water to drink per day
The formula for how much water to drink per day based on weight
The second formula to calculate how much water to drink daily is based on your weight. Just multiply each kilo of your weight by 30ml. For example, if you weigh 80kg, the calculation will be 80 x 30 = 240ml of water to be taken per day. To speed up the calculations to know the amount of water to drink per day
how much water should I drink a day: based on weight
In detail, we see based on body weight what the IBWA experts have established, specifying that when we talk about “glass of water,” we refer to 220 ml of water.
Reference weight: 52 kg
Those who lead a sedentary lifestyle must drink 9 glasses of water per day. The glasses reach 10 if you do intense physical activity.
Reference weight: 57 kg
In this case, we start from a base of 9 glasses of water for those who lead a sedentary lifestyle. The glasses become 10 for moderate physical activity and 11 for those who perform intense physical activity.
Also Read: How Much Water Is Too Much
Reference weight: 68 kg to 79 kg
It starts at 9.5 and gets to 11.5 glasses of water a day if you do a lot of physical activity. These estimates remain unchanged up to 79 kg.
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Reference weight: 80 kg
Those who weigh around 80 kg will have to start with a base of 9 and a half glasses. The glasses of water to drink during the day, for those who practice an average motor activity, are 10.5, while athletes should drink 12.5.
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Reference weight: 90 kg
It starts at 9 and a half glasses for those who lead a sedentary life. You get to have 11 glasses of water a day if you engage in moderate physical activity and nearly 14 glasses of water to engage in intense physical activity.
Why drink water
There are several benefits, and the main ones can be summarized in four points:
- Water favors the elimination of waste substances from the body.
- 75% of lean mass is made up of water, so drinking water promotes muscle development directly and indirectly (antagonizing cortisol).
- Gives shape and stiffness to fabrics: it is also evident with the skin.
- Promotes adequate lubrication of the joints through the production of synovial fluid.
How much water to drink depending on your age
From 6 months to a year: 900 ml per day
Children and adolescents
- 1 to 3 years: 1,200 ml per day
- 4 to 6 years: 1,400 ml per day
- 7 to 10 years: 1,800 ml per day
Males
- 11 to 14 years: 2,000 ml per day
- From 15 to 17 years: 2,500 ml per day
Females
- 11 to 14 years: 1,900 ml per day
- From 15 to 17 years: 2,000 ml per day
Adults
Males
- From 18 years onwards: 2,500 ml per day
Females
- From 18 years onwards: 2,000 ml per day
Pregnant
- Add 300ml per day
During breastfeeding
- Add 700ml per day
Rules for the right daily water requirement
Simple rules to follow for drinking water daily for proper hydration
- Drink at least one and a half to two liters per day
- Always indulge the sense of thirst, indeed prevent it by drinking even when you do not seem to need it
- Drink often, in small sips and slowly, both with meals and between meals
- I prefer water to all other drinks
- Avoid fizzy drinks and juices, which in addition to providing liquids also provide sugars
- Remember that water contains no calories and does not swell
- After a physical activity or if you sweat a lot, drink plenty to restore the body’s hydro-saline balance
- Remember that some conditions (fever, particularly high outside temperatures) lead to an increased need for fluids.
