Drinking 2L of water per day: is this a good recommendation?

 

Water is essential for life and the proper functioning of the body, which is why daily water consumption must be sufficient to compensate for the losses incurred during the day. Many doctors and nutritionists recommend drinking at least two liters of water per day. But what is the reality? In this article, we will dissect this recommendation by first looking at the role of water within the body and then at the quantity of water to drink daily.

 

You may have already heard that you can survive up to 30 days without eating but only 3 days without drinking, which shows the importance of water for the body and its metabolism. The body of a healthy adult is composed of 60% water and up to 75% in babies. Water has many roles within the body, which could not function without it and the minerals it provides (sodium, potassium, magnesium, calcium, etc.):

- In fact, it allows the heart to beat while maintaining sufficient blood volume, while also maintaining lymphatic volume.

- It is also involved in respiration and digestion, both in terms of absorption and distribution of nutrients.

- It helps maintain a stable body temperature.

- It allows the chemical reactions of metabolism to take place by being both a product and a reagent, also participating in the elimination of waste resulting from it.

- It supplies saliva, lubricates the eyes, joints, mucous membranes and moisturizes the skin.

With its many functions, it's easy to understand why water is the second most important element for life after oxygen; we can't live without it. Recommendations about the importance of maintaining good hydration are legitimate; water loss must be compensated at all costs, otherwise we risk suffering from dehydration.

But how much should we drink to ensure we stay well hydrated?

The goal of hydration is to replace, and therefore drink, as much water as the body consumes, but the loss of water caused by the functioning of the body is not the same for everyone, it varies according to several parameters such as age, sex, weight or even size. It is estimated that we lose approximately 30ml of water per kilo. For example, an individual who weighs 60 kilos will automatically lose 1.8L of water under normal conditions.

Water loss also varies depending on the outside temperature; it will be greater if it is very cold and especially during very hot weather.

Do you really need to drink 2 liters of water a day to compensate for losses?

In reality, we absorb water throughout the day in different forms. Indeed, water is present everywhere in our food, the body gets its water from all liquids that contain it, whether it's orange juice or hot chocolate, herbal tea, soup... Similarly, fruits and vegetables are rich in water, meat, fish, and yogurts themselves contain a certain percentage of water.

Most of what we eat provides us with water and therefore helps to replenish our losses. Food alone is obviously not enough to keep us sufficiently hydrated, but when it is rich in water, it should be taken into account in our daily water consumption, which can be reduced. The important thing is to drink throughout the day, without waiting until we feel thirsty, which is already a sign of dehydration.

This is especially important for older people, who experience a decrease in thirst with age. There are situations where water loss is greater than usual. This is the case when playing sports, during a heatwave, when sweating is more important to maintain body temperature. Pregnant or breastfeeding women will experience an increase in their water needs, as well as in cases of fever, diarrhea, and vomiting . Hydration should be adjusted accordingly by drinking more than the recommended 2 liters of water.

In children and infants, the amount of water needed to maintain hydration levels is not as high as in adults, however, it must be sufficient and obviously increased if necessary:

- In a breastfed infant, there is no need for additional water intake.

- From 6 months to 1 year, total water requirements increase to 0.9L per day.

- From 2 to 13 years, water requirements gradually increase until reaching 1.6L.

- From the age of 14, the needs are equivalent to those of adults.

Finally, it is possible to drink more than the 2L of water usually recommended, but be careful not to over-consume water, as this can be dangerous. Drinking more than 3 liters of water per day, without losing more water than usual, causes unpleasant effects such as excessive sweating or nighttime awakenings due to the need to urinate. In the most serious cases, hyperhydration can cause hydraulic coma because minerals, especially sodium, are diluted in the blood. As a result, a concentration gradient is formed and water abnormally infiltrates cells, including nerve cells, causing cerebral edema that can be fatal. Rest assured, this is a rare event because the quantity drunk must be very large over a short period of time.

It can sometimes be difficult to meet your daily water intake recommendations. With Hydratis , you can make ultra-hydrating drinks by adding a tablet of your choice of flavor to a glass of water. Staying hydrated effectively becomes easy and achievable for everyone, even if you don't like water. With its ergonomic packaging, you can take it anywhere and stay hydrated in all circumstances.