Know how much water you should consume a day

Knowing the amount of water per day we should consume is essential for a healthy routine. According to nutritionist Jaqueline Barros (CRN3- 29387), water constitutes most of the human body and participates in several important functions in our body. To know how much to consume and how to do it, just keep reading!

What is slow metabolism

A slow metabolism is one that takes longer to digest food and turn it into energy. Jaqueline says that drinking cold water can be a “plus” to speed up your metabolism. As the body temperature is 36.5°C to 37°C, when we drink water at a lower temperature, the body spends more energy to balance the temperature, helping in the slimming process.

What is the ideal amount of water per day?

The amount of water needed for the proper functioning of the organism is variable, considering that it can be affected by the weather, clothes, physical activities and other factors. Hence, the importance of knowing your body’s needs arises!

How to calculate the amount of water per day

The nutritionist says that an adult individual should multiply the number of their weight by 35 ml of water. The result is the amount of daily water your body needs!

Calculation of water consumption per day

The following list is an example of the daily water calculation. Remember that the body does not store water, so the amount every 24 hours must be replenished.

• Adult individual: multiply the weight by 35 ml of water. Example: 60 (kg) x 35 (ml) = 2100 ml of water per day.
• Lactating women: those who are breastfeeding, need to add 600 ml of water per day in the previous calculation to enable milk production.
• Babies: Babies need 60 ml of water per kilogram each day. Example: 8 (kg) x 60 (ml) = 480 ml of water per day.

Now that you know the amount of water per day, it will be easier to keep your body in good working order!

how to drink more water

Here are some tips to help you not neglect water consumption! Ready? So let’s go!

1. Watch out for signs of thirst

Thirst is characterized by the desire to drink water and, in general, appears when the body water deficit reaches 1 to 3%. Pay attention to signs of thirst and hydrate when you spot them.

2. Have a bottle or glass

A good tip for not forgetting to drink water is to always have a full container by your side. Preferably one that you know the amount of ml, because this will make it easier to know exactly how much you consumed.

3. Seniors, beware!

According to Jaqueline, our body has mechanisms to fight dehydration, such as thirst and hormonal activation that retains water and salt. However, elderly people present deregulation of these mechanisms, so they should keep an eye out!

4. Invest in apps

Some mobile apps send notifications to remind you to drink water or help you with calculations and monitoring of consumption. Some examples are: Drinking Water (Android | IOS), Time to Drink Water (Android | IOS) and Water Reminder (Android | IOS).

Following these tips, you can’t go wrong. You will become a much more hydrated person!

Is it bad to drink a lot of water?

“Excessive water intake, at first, inhibits the secretion of ADH (antidiuretic hormone), favoring diuresis and maintaining water balance”, points out Jaqueline. She also says that water intoxications are rare and happen when there is a rapid ingestion of large amounts of liquid, above the renal capacity to eliminate this excess, which is 0.7 to 1 L per hour. Keep an eye!

Water is life! And now, you’ll know exactly how to take better care of your health. For that, also check out these healthy food options!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.