By VERAH AWUAH –
WATER is important to our lives. We can live surprisingly long without food, but only a matter of days without water.![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Eva-Water-300x248.jpg?resize=300%2C248&ssl=1)
![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Eva-Water-300x248.jpg?resize=300%2C248&ssl=1)
Water is our most urgent nutritional need because we use it constantly.
Water is made up of hydrogen and Oxygen (H2O) and is only Macronutrients that doesn’t provide energy. You may have heard that you should aim to drink eight (8) -ounce glasses of water per day How much you should actually drink is more individualized than you might think.
The institute of medicine (IOM) recommends that men drink at least 101 ounce of water per day which, is little under 13 cups. They say women should drink at least 74 ounce, which is little over 9 cups. still, the answer to exactly how much water should I drink isn’t so simple.
Your body weight is made up of 60 percent Water. Every system in your body requires Water to function. Your recommend intake is based on the factors including your age sex , activity, level and others such as if you’re pregnant or breastfeeding.
Adults: The current (IOM) recommendation for people ages 19 and older is around 131 ounce for men and 95 ounce for women. This refers to your overall fluid intake per day. Including anything you eat or drink that contains water like fruits or vegetables,of this total Men should get around 13 cups from beverages. for women, it’s 9 cups.![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Drinking-water-300x225.jpg?resize=300%2C225&ssl=1)
![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Drinking-water-300x225.jpg?resize=300%2C225&ssl=1)
Children: Recommendation for kids have a lot do with age Girls and Boys between 4 and 8 years old should drink 40 ounce per day, or 5 cups the amount increases to 56-&4 ounce or 7-8 cups by ages 9 and 13 years. For the ages of 14 to 18, the recommended water intake is 64-88 ounce or 8-11 cups. Women of reproductive age if you’re pregnant or breastfeeding your recommendation change. Pregnant women of all ages should aim to get 80 ounce or 8-ounce glasses of water each day. Breastfeeding women may need to up their Total Water intake to 104 ounce or 13 cups.
Demographics: Daily recommended amount of water from drinks:
1. Children 4-8 years old = 5 cups or 40 total ounce
2. Children 9-13 years old = 7-8 cups or 56- 64 total ounces
3. Children 14-18 years old = 8-11 cups or 64-88 total ounces
4. Men 19 years and older = 13 cups or 104 total ounces
5. Women 19 years and older = 9 cups or 72 total ounces
You may also need to drink more Water if you live in a hot climate places. Exercise often or have a fever, diarrhea, or Vomiting, add an additional 1.5 to 2.5 cups of water each day if you exercise. You may need to add even more if you work out for longer than an hour. You may need more water if you live in a hot climate areas.
If you live at an elevation greater than 8,200 feet above Sea level, you may also need to drink more. When you have a fever, Vomiting or diarrhea, your body loses more fluid than the usual, so drink more water. Your doctor may have suggested taking drinks with electrolytes to keep your electrolytes balance more stable.
Why do you need water as Individual?
Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organ can’t function properly.
Benefits of drinking water include:
1. keeping your body temperature within a normal range.
2. Lubricating and cushioning your joints
3. Protecting your spine and flexing your muscles and other tissue.
4. Helping you eliminate waste through urine,sweat and bowel movement. 5. To Carry Oxygen and Nutrients to your cells. 6.To convert food into energy.![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Drinking-water2.jpg?resize=275%2C183&ssl=1)
![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/Drinking-water2.jpg?resize=275%2C183&ssl=1)
Drinking enough water can also help you look your best. For example, water keeps your skin looking healthy. Skin is your body’s largest organ. When one drinks plenty of water, you keep it healthy and hydrated. Two-thirds of your weight is water. The average adults contains about 76 pints of water and drinks about 70 ounces of water a day and get 30 ounce from your food. And because water contain zero calories water can be an excellent tool for managing your weight.
RISK: There are risks of drinking too little or too much water.
Dehydration: Your body is constantly using and losing fluids through action like sweating and urinating. Dehydration happens when Your body loses more water or fluid than it takes in. Symptoms of dehydration can range from being extremely thirsty to feeling fatigue. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than the usual. Dehydration may lead to: i) Confusion or unclear thing ii) Mood changes iii) Overheating iv) Constipation v) Kidney stone formation v) Shock.
Mild dehydration may be treated by drinking more water and other fluids. if you have severe dehydration, you may need treatment at the hospital.your doctor will likely give you intravenous (IV) fluids and salt until your symptoms go away.
Hyponatremia: Drinking too much water may be dangerous to your health as well. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia. Systoms include: confusion, headache, fatigue, nausea or Vomiting, irritability, muscle spasms, cramps or Weakness, seizures and coma. ![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/drinking-water3-300x182.jpg?resize=300%2C182&ssl=1)
![](https://i0.wp.com/nationalaccordnewspaper.com/wp-content/uploads/2020/07/drinking-water3-300x182.jpg?resize=300%2C182&ssl=1)
Water intoxication hyponatremia is uncommon.people with smaller build and children are at a higher risk of developing this conditions. So are active people, like Marathon runners, who drink large quantities of water in short period of time.
If you’re at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes you lose through sweating.
The takeaway: Staying hydrated goes beyond just the water you drink.food make up 20 to 25 percent of your total fluids requirements each day. Along with drinking your 9 to 13 daily cups of water, there is need for any persons to eat a lot of fruits and vegetables. Some food with high Water content includes watermelon, spinach, cucumber, green peppers, berries, Cauliflower, radishes and celery.
Tips for drinking enough water: You may be able to meet your water intake goal drinking when you’re thirsty and with your meals. If you need some extra help consuming enough water, check out these tips for drinking more. Try carrying a water bottle with you where ever you go including around the office, at the gym and even on road trips.
(ii) Focus on fluids. You don’t have to drink plain water to meet your hydration needs.other good sources of fluids include milk,tea, and broth.
(iii) Skip sugary drinks while you can get fluid from soda juice, and alcohol. These beverages have high calories contents. it’s still smart to choose water whenever possible.
(iv) Drink Water while out to eat. Drink a glass of water instead of ordering another beverage.
(v) You can save some cash and lower the total calories of your meal too.
(vi) Add some flair to your water by squeezing in fresh lemon or lime juice.
(vii) If you’re working out hard consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating.
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DISCLAIMER
The OPINION / COLUMN is authored by independent contributors to the National Accord Newspaper. While contributors adhere to our editorial guidelines, they are not employed by the National Accord Newspaper. The perspectives and opinions expressed herein are solely those of the author and do not represent the views of the National Accord Newspaper or its staff.