How much watershould we drink every day?
There is a direct relationship between the correct daily intake of water and maintaining normal physical cognitive functions. EFSA (European Food Safety Authority) has also established the cause and effect relationship.
Drinking the right amount of water, especially quality water, allows your body to maintain its chemical-physical functions active and efficient. Water acts as a solvent of organic and inorganic compounds, which means that it can easily dilute harmful substances with which it comes into contact and transport the beneficial ones inside our body quickly, it also has thermoregulatory capacity, allows metabolic transformations, plays a central role in maintaining electrolytic balance and regulating nervous and muscular functions.
But how much do we have to drink to take advantage of all the benefits of water?
The amount of water depends on the individual, different factors are taken into account: age, physical activity, diet, lifestyle and living environment. However, there are reference values, which take into account water intake as a whole – both through direct consumption and through food and drink of all kinds – under conditions of moderate ambient temperatures and average levels of physical activity:
- Babies up to six months old: 100 mL/kg per day
- Children between 6 months and one year of age: 800-1000 mL/day
- Between 1 and 3 years of life: 1100-1300 mL/day
- Between 4 and 8 years of age: 1600 mL/day
- Between 9 and 13 years old: 2100 mL/day for boys and 1900 mL/day for girls
- Teenagers, adults and seniors: Females 2 L/day; Males 2.5 L/day.
Under normal conditions our body activates self-regulating mechanisms that stimulate the feeling of thirst, thus assisting the body to reach its water requirements. However, there are some individuals who show a reduced perception of thirst and are therefore more prone to dehydration, children and the elderly for example.
That is why it is necessary to satisfy the sense of thirst or even anticipate it. Dehydration, caused by taking liquids less than the loss of water, can have serious effects on the normal functions of the body. The first negative finding is in the thermo-regulatory functions, with the prolongation of the phenomenon can manifest cramps, apathy, asthenia and irritability. In the most serious forms, hallucinations or lethal effects can also occur and, in a persistent state of dehydration, the risk of pathologies increases, especially for the kidney.