Water is one of the most important substances for life. It is about 60% of the mass of the human body and is involved in almost all physiological processes - from oxygen transportation to cells to regulation of body temperature. But how much to drink it daily - and can you overdo it?
How much is it "enough"?
In many countries, the general recommendation is to consume about 2 liters of water a day for women and 2.5 liters for men. Important: It is not only about drinking water, but all the liquid from food and drinks. For example, watermelon contains more than 90% of water, and should also be taken into account in the daily diet.
However, scientists say that the exact need for water is individual. It depends on age, body weight, level of physical activity, climate in which you live, as well as health.
According to Professor John Spikman from Aberdeen University, a study with more than 5,000 people in 23 countries showed that the average need for men was about 1.8 liters of water a day, for women - 1.5-1.6 liters. In the elderly, it is even smaller - about 1 liter.
What happens when water is deficiency?
Our body constantly loses fluid - through breathing, urination, sweating. If you do not fill these losses, dehydration occurs.
Symptoms:
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Dark urine with a sharp smell,
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liquid urination,
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dry mouth, inflamed eyes,
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fatigue, headache,
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dizziness.
In severe cases, confusion, rapid heartbeat and even refusal of organs are possible.
Can I drink too much?
Yes - and it can be deadly. Excess water can cause hyponatremia (water intoxication) - when sodium levels in the blood falls critically low. Cells begin to swell, including in the brain.
Symptoms:
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nausea, vomiting,
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headache, muscle spasms,
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drowsiness, irritability,
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convulsions, loss of consciousness.
An example is the story of Joanna Perry, who drank too much water on the London marathon. She reached the finish line, but fainted at home and spent three days in intensive care.
How to understand how much water you need?
The body has natural signals - thirst and color of urine. Pale yellow is the norm, the dark yellow is a signal to drink more.
You should also drink more with vomiting, diarrhea or intense physical activity.
Conclusion: Balance - the key to health. Water is a vital nutrient, but it should be followed.
