Why is Water the best choice?

1. Water has no calories and is easy to find.
2. Water helps to keep you from overheating.
3. Water is necessary for proper digestion.
4. Water helps to lubricate joints and tissues, maintain healthy skin.
5. Water helps to restore lost fluids through metabolism, respiration, sweating, and waste removal.
6. Water is an essential nutrient at any age, so optimal hydration is a key component to good health.
7. Dehydration can increase the risk of certain medical conditions: urinary tract infections, kidney stones, gallstones, constipation.

How much water is enough?
According to the guidelines of the National Academy of Medicine (USA), each different age body requires different amounts of water for each day. As follows:

🫗From 1 to 3 years old, the body needs 4 cups, or 32 ounces of water
🫗From 4 to 8 years old, the body needs 5 cups, or 40 ounces of water
🫗From 9 to 13 years old, the body needs 7 - 8 cups, or 56 - 64 ounces of water
🫗From 14 to 18 years old, the body needs 8 - 11 cups, or 64 - 88 ounces of water
🫗Male, 19 years old and older needs 13 cups, or 104 ounces of water
🫗Female, 19 years old and older needs 9 cups, or 72 ounces of water
🫗Pregnant women needs 10 cups, or 80 ounces of water
🫗Breastfeeding women needs 13 cups, or 104 ounces of water

Note that, in foods rich in water such as lettuce, green leafy vegetables, melons, cucurbits, berries... have provided the body with about 20% of the total amount of water we need.

What happens if drink too much water?
The body can tolerate the above amount of water according to each subject who is listed above, it is a safe level because the body usually excretes extra water through urine or sweat. However, water toxicity is sometimes possible if we consume too much water in a short time. This is caused by a huge amount of fluids taken in a short period, which is faster than the kidney’s ability to excrete it. This leads to a risky condition called hyponatremia where blood levels of sodium fall too low as too much water is taken. Hyponatremia can cause symptoms like confusion, nausea, seizures, and muscle spasms which are usually seen in ill people. Physically active people such as triathletes and marathon runners are at risk for hyponatremia as their large consumption of water. In addition, women and children are also susceptible to this condition due to the smaller size of their bodies.

When does the body need water?
Thirst is the body's signal that tells us when the body becomes depleted of fluids. However, as we age, the body's mechanisms to regulate fluid intake and thirst also decline. The signs that the body is in need of water can also be identified by the color and volume of urine.

One study found that certain conditions that impair mental ability and cognition, such as stroke or dementia, can also impair thirst. Drinking can also be uncontrollable or ddifficulty getting to a bathroom. Even athletes, people who are ill and infants may not have enough sense of thirst to replete their fluid needs, and even mild dehydration can produce negative symptoms.

Therefore, for those who cannot base on thirst or conventional measures to recognize the need of water, then try to find supportive solutions to not forget to drink water, such as filling a half-liter water bottle for four times per day, sip throughout the day or drink a large glass of water with each meal and snack.

Symptoms of dehydration that may occur with as little as a 2% water deficit: fatigue, confusion or short-term memory loss, mood changes like increased irritability or depression.

Compiled and penned by Crocus Media