Water is a healthy and inexpensive option to stay hydrated, but other drinks can also contribute to increasing fluid intake, as we get some fluids from daily food.
The amount of water needed each day can vary from person to person, depending on factors such as health, age, size, weight, activity levels and climate. Drinking small amounts of water frequently is said to be the best way to stay properly hydrated.
The British NHS Eatwell guide recommends consuming 6-8 cups of water or other fluids daily, with increased intake in hot weather and during exercise, which contributes to compensating for typical water loss, which is usually about 1.2 to 1.5 liters, which means that each cup It should contain about 200 ml of fluid.
Hydrating agents include water, milk, sugar-free drinks, tea and coffee, but keep in mind that caffeinated drinks can make your body excrete urine more quickly. Fruit juices also count, but they contain “free” sugars, so limit your intake to a total of 150 ml per day.
Humans also consume fluids by eating many foods, such as soup, ice cream, fruits and vegetables that contain a high percentage of water.
It is estimated that food can provide about 20% of the total fluid intake.
Health experts explained that pregnant and breastfeeding women, as well as people who live in a hot environment or engage in physical activity for long periods, should increase the amount of fluids they drink daily, otherwise they may become dehydrated.
Symptoms of dehydration include:
- Constant thirst.
- Dark colored urine.
- The need to use the toilet often.
- Feeling lethargic or dizzy.
- Inability to concentrate.
- Headache.
- Dry mouth and lips.