Are you drinking enough water? Most probably your answer would be yes, because most of us believe the famous 8 by 8 rule which states to have 8 glasses of water per day. But do you know this could be too little for few people, whereas for some it can be too much? Read on to know the right amount of water consumption according to your age, occupation, lifestyle and medical conditions.
Water requirements according to age, occupation, lifestyle and medical conditions
The metabolic rate of children increases with their age. So, the amount of fluid intake should be increased in accordance with their age.
The total water intake includes all the fluids like milk, fluids from food and fruit juices
Lifestyle & profession plays a very big role in determining the amount of fluid intake in adults. If you are having a desk bounded job, or any job which demands longer hours of sitting, the water intake might vary from those with active lifestyle like athletes who require more amounts of fluids, or a person who works under direct sun exposure.
People living with medical complications
The water intake for the people living with various medical complications might vary according to their age, symptoms and even food intake, as we get 20% of fluids from our food. So, people living with any medical complication should consult their doctor to know the right amount of fluid intake for them or any fluid restrictions to be followed. For example, it is suggested that people living with Chronic kidney disease should consume limited and recommended amount of water to prevent further complications.
IMPORTANT NOTE -
Excessive water intake is known to harm kidneys and affect circadian rhythm
When your water intake is above the required levels, kidneys cannot filter out excess water and as a result, the sodium content in the blood is diluted which can lead to a condition called hyponatremia which can be life threatening.
Excess water intake can even affect circadian rhythm- a biological clock which can influence wake-sleep cycle. If excess of water is consumed, there will be frequent urination which can alter the process of wake- sleep cycle and sometimes it can lead to conditions like insomnia. So, it is always advised to consume the major portions of overall water during the day time rather than in the night.
Indications that you are drinking too much water
Excess water consumption generally shows up the following symptoms
- Low grade fever
- Frequent urination
How to manage your water intake better
It is always said that too much of anything, even if it’s a “good thing” can be bad. Water is also no exception. One should be particular about his/her water intake which is determined by various conditions including medical complications. To avoid overhydration, one can follow the below mentioned tips.
- Drink water when your body signals you with thirst
- Do not have more than 1.5 litres of water per hour as kidneys cannot filter more than 1 -2 litres of fluid in an hour.
- Pale or colourless urine is an alarming sign of over hydration. Limit your water intake before the complications get even worse.
- The amount of water intake includes all the fluids like tea, coffee, juices, or sports drinks that you consume. Count back all these in order to sum up the overall water intake.
- Avoid consumption of alcohol. Alcohol is an established promoter of thirst, which makes one have more water than required, which probably leads to overhydration.
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