Water can work wonders for your health. The liquid comprises about 60% of our body weight and allows our internal organs to perform at their best. Water regulates our body temperature, keeps our joints lubricated (润滑) and carries nutrients to our cells. Water also provides moisture to skin. Even mild dehydration (脱水) can be a physical stressor to the body. If we’re not adequately hydrated, we may loss of appetite and may find it difficult to concentrate and perform physical tasks, like carrying groceries or lifting weights. So it’s important to drink water. But how much is enough?
The Institute of Medicine recommends that women aim to consume 2.7 liters of fluids (液体) daily, and men drink 3.7 liters. But that recommendation doesn’t focus on water specifically. Rather, it includes all fluids and water-rich foods, including fruits, vegetables and soups. Considering that about 80% of our water intake comes from fluids and about 20% from foods, that breaks down to a daily goal of about 9 cups of fluids for females and 12.5 cups for males.
“It’s a very general recommendation,” explained Melissa Majumdar, who pointed out that factors like activity level, body composition and even climate all play a role in one’s water needs. “If you are a long-distance runner and lose a lot of fluid through sweat, particularly in hot conditions, you will need much more water than a weekend warrior who is doing a short jog in the gym.”
While water is often the main choice for many people, other drinks can also be included as part of your daily fluid intake, such as milk, soda water and even coffee and tea. While it’s a misconception that coffee and tea cause extra fluid loss from the body, alcohol can increase the risk for dehydration. The recommendation accounts for water-rich foods, too, like watermelon, oranges, apples, grapes, lettuce and cabbage.
Since water is vital to our daily functioning, you might be wondering if there is a benefit to drinking more water. But experts say contrary to what many people believe, exceeding our fluid needs provides no additional benefit.
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