14/08/2025
HOW MUCH WATER YOU NEED?
There has been a lot of recommendations as to how much water the human body actually needs to function effectively. A 1945 recommendation of the food and Nutrition Board of the United States National Research Council, stated this: "A suitable allowance of water for adults is 2.5liters daily in most instances-most of this quantity is in prepared foods." This is equal to 8 glasses of water a day. The institute of Medicine(IOM) currently recommends that men should drink at least 104 ounces (13 cups) and women should drink at least 72 ounces (9cups) of water per day. Still, the answer to exactly how much water you should drink isn't so simple.
While the eight glasses rule is a hood start, there is no hard and fast rule to it. The body can take in more or less water depending on a number of factors like gender, age, body weight, climate condition, activity level, and others such as when a woman Is pregnant or breastfeeding.
The IOM recommendation for adult from age 19 and above is around 3. 7 litres for men and 2. 7 litres for women. This includes the overall fluid intake (anything you eat or drink that contains water e.g. juice, beverages, fruits or veggies) per day. This is equivalent to 13 cups for men and 9cups for women.
Recommendation for children varies with respect to their ages. Girls and boys between ages 4 and 8 years should drink 40 ounces per day or 5 cups. This amount increases to between 56 to 64 ounces or 7 to 8 cups by ages 9 to 13 years. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.
For Women of reproductive age- pregnant or breastfeeding mothers, their recommendations change thus: pregnant women of all ages should aim to get 80 ounces or 10 cups of water each day. Breastfeeding women may need to top their total water intake to 104 ounces or 13 cups.
The body may also need more water if it suffers a fever, diarrhea, or vomiting because when the body suffers from any of these sicknesses, it loses more fluids. The body may need an additional 1. 5 to 2. 5 cups of water each day if you exercise. It may need even more if you work out for longer than an hour or live in a hot climate. If you live at an elevation greater than 8, 200 feet above sea level, you may also need to drink more.
Every system in the body needs water to function maximally. When you drink enough water, it helps you look your best. For example, water gives your skin a healthy look and keeps it hydrated. And because water contains zero calories, it can be an excellent tool for managing your weight as well. Besides, water flushes toxin out from the kidney leaving it healthy and functioning at its best.
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