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How Much Water Should You Drink?

Drinking water is healthy. In fact, it is of vital importance. Fluid regulates your body temperature, transports nutrients and waste products through your body and also helps your intestines to absorb the nutrients. But how much water should you actually drink per day?

Fluid balance

To maintain the fluid balance and not to dry out, you should drink enough water. You get fluids through your food, on average 1 liter per day, but the most efficient method to maintain your fluid balance is of course drinking water. Adults are often advised to drink 1.5 to 2 liters of water per day, for children 1 liter of water per day is usually sufficient. The formula of 0.03 x your body weight in kilos is also regularly used as a guideline.

During illness, such as fever and / or diarrhea and when you exercise fanatically, it is wise to drink more water. During diarrhea and fanatic sports you lose more fluid, which logically needs to be replenished. You also have a higher body temperature during a fever, which increases the need for fluids.

Dehydration symptoms

The human body consists of approximately 60% water. By sweating, breathing and visiting the toilet, you lose fluids, about two liters of water a day. If you do not maintain the fluid balance, there is a chance that you will suffer from dehydration symptoms.

Dry mouth, thirst, headache, nausea, and muscle cramps can be signs of dehydration. In the worst case, you can even be in shock. Confusion is an indication of severe dehydration, because brain cells are especially sensitive to it.

Water intoxication

Your kidneys can process 0.7 to 1 liter of fluid per hour. When you drink too much water, your kidneys cannot process it and water intoxication can occur. The consequence of this is an increased pressure in the skull, which may lead to nausea, headache, dizziness and / or disorientation. In extreme cases, water intoxication can even lead to coma or death.

Fun fact: research from the University of East London shows that drinking water has a positive influence on your reaction speed. A glass of water can speed up your responsiveness to cognitive tasks by up to 14%.