While everyone understands the importance of proper hydration, many questions about water remain. Is it really necessary to drink 1.5 liters of water per day? What is this recommendation based on? If you’re not thirsty, is not it dangerous to force yourself to drink? A little clarification is in order.
Why stay hydrated?
It’s a well-established fact, known to everyone: staying hydrated is essential for good health! Our bodies are composed of approximately 60% water, and up to 75% in newborns, making water crucial for proper bodily function and maintaining our physiological balance. In addition to ensuring hydration, water helps regulate body temperature, transport nutrients and minerals, facilitate digestion, eliminate waste and other toxins, and lubricate joints.
Dehydration of just 2% is enough to impair our bodily functions and performance. Remember that a lack of water can impact our cognitive functions and mood , leading to fatigue, tension, memory loss, or depression. A simple way to monitor your hydration level is to check the color of your urine. Dark urine indicates insufficient fluid intake, suggesting you need to drink more frequently. echosip.pk
Drinking 1.5 liters of water a day: a myth?
To avoid dehydration, we often hear that we should drink 1.5 liters of water per day, the equivalent of 8 glasses. This guideline corresponds to the difference between what we eliminate daily (2 liters of water in women and 2.5 liters in men are eliminated through urine, respiration, perspiration, and feces) and what we absorb through our diet (approximately 1 liter from fruits and vegetables).
“Staying well hydrated is good. Forcing yourself to drink 1.5 liters of water is not.” This is the conclusion of an Australian study published in the journal Proceedings of the National Academy of Sciences (PNAS). According to the researchers, this general recommendation is not suitable for everyone and should not necessarily be followed to the letter, as many factors must be considered: body type, environment, climate, and lifestyle, which are unique to each individual. For example, an athlete will have greater hydration needs than a sedentary person, and the body will demand more water when temperatures are high. Therefore, it is essential to listen to your body and its thirst signals.
Let’s not forget that our hydration also depends on our diet. If you eat plenty of fruits and vegetables, you provide your body with water and compensate for the fluids lost during the day.
The special case of senior citizens
Over time, metabolism changes, and so do water needs, as the body becomes less efficient at regulating its fluid balance. After a certain age, the sensation of thirst occurs later than in a young adult, and the reflex to drink diminishes. Furthermore, older adults may have underlying health conditions (such as kidney disease) or undergo treatments that significantly impact their fluid requirements. Based on this observation, it is clear that seniors are particularly vulnerable to dehydration. The recommended daily fluid intake is therefore estimated at an average of 2 liters.
Be careful not to over-hydrate.
Everything should be consumed in moderation, even substances as vital as water. Indeed, drinking excessive amounts of water can be detrimental to health and lead to problems ranging from minor to serious, such as hyponatremia . This condition, common among athletes, is characterized by a sodium deficiency ( from the Latin “natrium” ) in the blood plasma relative to the amount of water in the body. Hyponatremia can result, among other things, from an excess of water, which leads to excessive dilution of sodium.
Excessive water consumption can also lead to insomnia and sleep disturbances . When we fall asleep, the brain releases an antidiuretic hormone that slows kidney function and eliminates the need to urinate during the night. Too much water can disrupt this process.
