Are You Drinking Enough Water?

Click here to read this article in Marathi: पाणी म्हणजे जीवन!

Water is life! It is essential for good health. It is the principal component of human body, making up 60% of our body weight. Each cell of our body needs water to function properly. It cleanses our body by flushing out toxins. Body loses water through breathing, urination, sweating, bowel movements, and is essential to maintain body temperature.

We should consume decent amount of water or beverages. Kids often confuse thirst with hunger. Water should be consumed with each meal, between each meal and whenever feel thirsty. It should be consumed before, during and after exercise.

There are varying recommendations for daily water intake. Water requirement can vary based on age, gender, activity level and weather.

The following table gives you rough idea about the daily amount of water intake:

Age                                                                Water intake
Ages 1-3                                                        4 cups
Ages 4-8                                                       5 cups
Ages 9-13 (Girls)                                         7 cups
Ages 9-13 (Boys)                                         8 cups
Ages 14-18 (Girls)                                     8 cups
Ages 14-18 (Boys)                                      11 cups
Adult women                                                    11.5 cups
Adult men                                                15.5 cups

1 cup = 8 ounces. 1 liter = 4.23 cups. Approximately, one medium sized water bottle contains 2 cups/16 ounces of water.

Not drinking enough water can cause dehydration. Dehydration can lead to headaches, tiredness, muscle cramps, low blood pressure and racing of the heart. There are many fruits, vegetables and beverages which contain water. Examples are: watermelon, strawberry, cantaloupe, peaches, oranges, pineapple, cucumber, milk, lettuce, soups, zucchini, celery, yogurt, tomatoes, bell peppers, cauliflower, cabbage, grapefruit, coconut water, spinach, apples, mushrooms, broccoli, lemon, blueberries, tea, coffee, and many more.

Plain water is the best choice because it is free of sugars, sweeteners or other additives. Sports drinks contain electrolytes such as sodium and potassium. American Academy of Pediatrics (AAP) recommends limiting children’s consumption of sports drinks because they can lead to excess calories and weight gain, as well as tooth decay. There is an increased need to replace sugar-sweetened beverages with drinking water.

The best way of staying hydrated is drinking decent amount of water plus eating hydrating foods to get vitamins, minerals and fibers additionally. Some kids do not like the taste of plain water and refuse drinking it. You can use flavored water. Instead of expensive store-bought flavored water, you can add lemon or any fruit/vegetable pieces like mango, raspberries, cucumber, orange, mint or kiwi either alone or in combination.

Water Is Not The Source Of Life, It Is Life!!

9 Replies to “Are You Drinking Enough Water?”

  1. Dr. Savitra, your articles are really useful for patients. The presentation is simple and yet eye catching. It makes layperson understand and remember things of practical utility without going through difficult medical jargon or difficult formulas.
    Looking forward to more such posts.

  2. Very good nd informative article,.. really water is life , but many don’t know it..ur writing is simple yet catchy…. keep writing nd keep making change in other’s lives…

  3. Very nice article Dr Savitra, it is essential to drink more water daily, please write on RO water, it’s today’s fashion to drink and demand RO water but it decreases electrolyte in body, and imbalance the metabolism and boosting new disease

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