Approximately 80% of all cells and tissues in the human body consist of water, making water balance a critical aspect in terms of functioning. Water plays a crucial role in metabolism, lubricates joints, regulates body temperature, and helps to remove harmful substances from the body. Every minute our body uses water for sweating, breathing, transporting vitamins, and other processes.
Water consumption increases with physical or mental activity, so maintaining a normal water balance is extremely important. Here are a few formulas that will help you calculate your daily water intake, depending on your level of physical activity and other factors.
NORMAL WATER BALANCE
To maintain a healthy water balance, it's important to drink a specific amount of water each day. Dietitians generally recommend a formula based on body weight, which is 30 ml of water per kilogram of body weight.
For example, a person who weighs 70 kg should consume 2100 ml (2.1 l) of water throughout the day.
HIGH PHYSICAL ACTIVITY
An adult engaging in increased physical activity may require up to 3 liters of water, with other sources of fluid typically providing 1.5 liters during the day. Hence, it's advisable to consume an average of 1.5 to 2 liters of water daily to ensure your body receives enough fluid. For a more precise calculation of your daily water intake, please consult your physician.
Summing up, water balance is essential for our overall health and well-being. It plays a crucial role in a myriad of physiological processes, from regulating body temperature to maintaining proper brain function. By staying well-hydrated, consuming a balanced diet, and paying attention to the body's signals, we can ensure an optimal water balance, leading to better health outcomes.
