Your body has approximately 60 to 70% of water: blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Water is essential because it helps regulate body temperature and enables nutrients to travel to all your organs. Additionally, water also transports oxygen to your cells, removes waste, and protects your joints and organs.
But the simple question still remains. How much water should you drink each day?
Actually, the recommended quantity of water you need to drink differs according to age, body weight and physical activity. The weather also plays a role in your water needs; hot and humid weather means your body requires more fluids.
Children (one year and above):
Usually require about 0.8 to 1.4L per day depending on their age. It is important that you make it a regular habit.
Adolescents:
For adolescents, at least 1.6 Liters per day. But remember, with more physical activity, the requirement will increase.
Adults:
The amount ranges between 1.5 and 2 Liters per day, which is equivalent to 8 glasses of water. This will be sufficient, if you're living in a moderate climate.
When exercising:
Regularly drinking water is essential when exercising. It is recommended that you drink 1 glass of water prior to exercise, and half a cup every 20 minutes throughout your workout. After finishing, try to drink water or fluids to compensate for the water lost from your body, especially if you were having an energetic workout.
When following a diet for weight loss:
If you are on a diet, it is important to remember that an increase in your intake of water is necessary. This isn't only to satisfy your body's needs, but also because it's been associated with aiding weight loss. So drink 2 to 3 Liters a day and you will discover that water can make you feel full and help control your appetite too!
Good to remember:
The Middle East summer is usually hot and humid, so make sure that your family gets enough fluids, through drinking more water and fresh juices (in moderation). You could also try enriching meals with fruits and vegetables to contribute to your family's fluid intake.
