Keeping yourself well-hydrated is critical not just in the summer, but through the year. While a minimum of 8 glasses of water is recommended for good health, the minimum daily intake of water to prevent dehydration actually varies based on gender, lifestyle and a multitude of other factors.
Water comprises about 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life. As per the Institute of Medicine (IOM), the recommended water intake is 3.7 litres for men and 2.7 litres for women. While this number refers to the overall fluid intake per day, including from fruits and vegetables, men should drink around 13 cups from beverages and women, 9 cups. In the case of children, girls and boys between ages 4 and 8 years should drink about five cups of water which goes up to 11 cups by the ages of 14 and 18.
Impact of dehydration
Dehydration is a stage that occurs when the body loses more fluid than your consumption. The body is constantly losing water content across the day through sweat, breath and urine. However, an excess loss of fluids can have several negative impacts on one’s mind, health and body, such as:
- Dry mouth
- Dark coloured urine
- Reduced frequency of urination
- Poor athletic performance
- Reduced cognitive functions
- High blood pressure
- Confusion or delirium
- Mood swings
- Warmer skin
- Kidney stones
While a case of mild dehydration may be treated by drinking adequate water and other fluids, a severe case of dehydration may require treatment via intravenous (IV) fluids and salts.
Staying hydrated in pre-monsoon humidity
A common misconception is that dehydration is a concern only in summers or on exceptionally hot days. However, one runs the risk for dehydration even in the cooler weather such as pre-monsoon due to changes in sweat patterns. In case of excess sweating, you need to consume adequate water to replenish the fluid level in your body, while in case of low perspiration an optimum amount of water consumption is important to flush out toxins via sweat or urine.
Fluids that help you stay hydrated
For a lot of people, staying hydrated with plain water can be quite boring. Instead, there are various beverages and food items that can also offer you adequate water in your diet. These are:
- Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked) contain about 90–99% water.
- Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple with about 80–89% water content.
- Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp can provide about 70–79% water content.
However, keep in mind that plain water is the healthiest way to replenish fluids so while these diet options can be an added benefit to your diet; your major fluid consumption should be from plain water.
In addition, your level of physical activity also plays a role in fluid requirement. Remember that you lose more than one litre water each day through urine, perspiration, sweat and breath. If you are someone who has a strenuous exercise regime or is an athlete, you will need to boost your fluid intake to replenish mineral loss, maintain a healthy fluid level in the body as well as boost your performance.
Stay hydrated with pure drinking water from Dr. Aquaguard
We all realise the importance of staying hydrated, but it is equally important to ensure that the water you are consuming is safe to drink. Opt for pure and healthy water with the premium range of Dr. Aquaguard water purifiers equipped with Universal, RO and UV technology that works across all water sources. Patented with Mineral Guard and Biotron cartridge, these purifiers give you optimum health benefits while keeping you hydrated.
Dr. Aquaguard tips to stay dehydrated
- Keep a water bottle in your bag each time you head out.
- Add in healthy fluids like fresh juices, coconut water and lemonade to replenish fluids while offering health benefits.
- Skip the sugar from aerated drinks and alcohol as they offer more calories than benefits.
- If you have an intensive exercise regime, have a sports drink that contains electrolytes to replenish fluid loss via sweat.
Experience the difference in the water you drink and choose the route to a healthier lifestyle with Dr. Aquaguard range of products. Book a product demo today!