Age, gender and time of day can determine the amount of water that should be ingested
It is likely that you have heard the 8x8 rule. This refers to the importance of drinking 8 glasses of water per day, each one of them of 8 ounces (the equivalent of two liters). Dieticians, trainers and health experts recommend the technique to keep the body stable and hydrated. However, when it comes to grounding it with scientific studies, the formula can be modified.
Leer en español: ¿Qué tanta agua necesitas tomar en el día?
According to an article published in the American Journal of Physiology, there is no scientific research that can accurately determine the amount of water that human beings should ingest every 24 hours. However, factors that help determine the necessary water consumption per day can be considered.
According to data provided by experts in the III National Hydration Congress held in Bilbao on May 13 of this year, observing age, gender, physical activity, and the environment are the characteristics that must be taken into account at the moment to recommend an exact amount.
In this way, a child between 9 and 13 years should drink 2.1 liters of water per day, while a girl of the same age only requires 1.9 liters per day. In adults, these values are also modified with respect to gender: while a woman should take about 2 liters, in man a 2.5 consumption is suggested. However, in the case of pregnant women, specialists recommend increasing the hydration in 0.3 and 0.7 liters with respect to the time of pregnancy.
At what time of the day should you drink water?
Although there are no known scientific results that can support this theory, many specialists agree on the distribution of water consumption during specific times of the day. Following the 8x8 rule, hydration moments are suggested at the following times:
- 1 glass early in the day: It is recommended to eat at room temperature and before consuming any food. This with the aim of expelling toxins, alkalizing the body and preparing the body to receive breakfast nutrients.
- 2 glasses during the morning: Keeps the brain active improving concentration, memory, and reflex functions.
- 1 glass before lunch: It generates a feeling of fullness, prevents excessive intake of food and prepares the body to better receive nutrients.
- 3 glasses during the afternoon: Helps to dissipate drowsiness and improves digestion. If there is an intention to lose weight, the mid-afternoon snack can be replaced by a glass of water.
- 1 glass before sleep: Reduces muscle tension, prevents strokes and strokes, regulates blood pressure.
Hydration: synonymous with water?
Contrary to what is believed, not only water provides the hydration required by the body. According to information provided by experts during the III National Hydration Congress, some foods have a large liquid content that can replace water intake. This is the case of watermelon, melon, strawberries, cucumber, and tomato. On the contrary, if you think that consuming several cups of coffee during the day or alcohol helps you keep hydrated, you are doing exactly the opposite and increasing the need for hydration that the body requires.
In the absence of scientific results, health specialists suggest learning to listen to the body and increase the intensity of hydration during physical activities or hot climates. In addition to this, there are applications designed to maintain regulated hydration levels in the body such as iHydrate, Daily Water and Hydro Coach.
The human body is composed of 60% water. This in addition to regulating the temperature, is responsible for transporting nutrients and eliminate toxins. An adequate consumption of water can even improve the appearance of the skin, contributing to prolong the elasticity of it and prevent the early appearance of wrinkles. How many glasses of water have you taken today?
LatinAmerican Post | Krishna Jaramillo
Translated from: '¿Qué tanta agua necesitas tomar en el día?'
Listen this article