Pınar Waters,Water,Pınar,practical bottle cap,glass bottle,polycarbonate bottleHow much water do we need to drink? (Water consumption of babies, children, pregnant, adults)Water is lost through sweating,urinating and defecation in every breath. Especially in hot and humid weathers,water loss from the body increases.

How much water do we need to drink? (Water consumption of babies, children, pregnant, adults)

Water is lost through sweating, urinating and defecation in every breath. Especially in hot and humid weathers, water loss from the body increases. It is clear that we are in constant need of water for operation of all the body functions necessary for life and for preventing water loss.

Daily water need changes according to the body’s water measure and the energy consumed.

Water content in adult body is 55-75% and 75-80% in babies. As the ages go, the water content of the body decreases however the need of water increases due to increasing body weight and energy consumption.

For each calorie spent, adults need 1-1.5 millilitre (ml) water. For example; for an adult male spending 3000 calories the need of fluids is 3-4.5 litres.

For babies and children, fluid demand is 1.5 ml for each calorie spent. For example; for a 10-year old boy spending 1200 calories the water need is 1.8 litres.

The need of energy and nutrients increases in pregnancy. Major reasons for the increasing water needs are increasing blood volume, formation of amniotic fluid. At least 0.5-1 litre must be added to the amount of water the future mother needs before the pregnancy. An average of 3-3.5 litres are the water amount a pregnant woman needs.

How should the water need be compensated?

The most basic source of water is drinking water. Apart from this, many food and drinks are good sources for water compensation. Especially fresh vegetable and fruits are other important sources of water. Metabolism also produces some amount of water but this could only compensate a very small part of this need. 20% of daily water need could be provided from food as 20% from drinks apart from water. More than half of our water need (about 50-60%) should be compensated directly by drinking water.

The best measure to compensate water need should be 60% directly from water, 40% from food and drinks.

An adult with 3 litres of fluid need should at least drink 1.5 litres of water. A child with a fluid need of 2 litres should at least drink 1 litre of water.

Daily average recommended water consumption for women and men and children is as below;

  • Women: 10 glasses
  • Men: 14 glasses
  • Children: 6-8 glasses

Individuals with excess weight should add to this amount 1 additional glass of water for each extra 5 kilos.

Fluid intake and fluid loss should be balanced

It is very important to have a balance between the water taken into the body and water lost to keep the body health. For example, in summer time an athlete training outdoors for a long time loses about 1 litre of water through sweating. For this reason, the amount of water sports people take should be calculated considering the lost fluids.

Never wait to feel thirsty to drink water!

Being thirsty is the most important sign of body’s water loss. Feeling of thirst develops when 0.5 to 1 litre of water is lost from the body. Feeling thirsty shows that the water need is increased however this system may not work for elders, in hot weather, for children, in case of illness and heavy physical activity. This is why drinking water should be done before waiting to get thirsty. The most ideal way to compensate the water need is to drink water a glass an hour. When the water is taken more than needed, water can be removed via kidneys however it should be cared to drink water to compensate the need.

Nutritionist Aysen Arıcan's Other Articles :

About Water with Nutritionist Aysen Arıcan