Water is essential for humans. More than 70% of our body is made up of H2O and it must be continually replenished, since our own vital activity consumes a large part of this reserve. So, how many liters of water should we drink each day to be healthy?
The amount varies essentially depending on age and gender . For example, according to the data provided during the III National Hydration Congress, boys between 9 and 13 years old should consume about 2.1 liters per day, while girls should drink at least 1.9 liters. In the case of adults, the amount also varies according to sex. While women should drink around 2 liters a day, in the case of men this amount increases to 2.5 liters. Of course, if the woman is pregnant or breastfeeding, they should consume 0.3 liters and 0.7 liters more respectively.
But when talking about water intake, it is not only about water itself, but about any liquid that contains water or even the H2O that we take through food. In fact, it is recommended that 75% – 80% of liquid comes from beverages and 20% – 25% is through food .
The consequences of dehydration, especially in periods of high heat, can be disastrous for our body. As pointed out by the Foundation for Nutritional Research, the loss of more than 2% of water in the body can cause a decrease in short-term memory, a decrease in physical performance and even headaches and fatigue.
