New Delhi: Water is necessary for excellent health and beautiful skin. Although it is said that 8-12 cups of water must be consumed per day, this cannot be generalised. Water is a zero-calorie beverage that allows the body to replenish fluids lost through metabolism, breathing, sweating, and waste elimination. It is not only used to quench thirst, but it is also a necessity for all people. It aids in the maintenance of equilibrium, moisturises and supports our joints and is essential for digestion and all types of bowel motions.
But, the amount of water intake is also very important and it varies with every individual. In this regard, Dr. Yajvender Pratap Singh Rana, Associate Director, Urology & Uro Oncology BLK of Max Super Speciality Hospital shared, "It depends on the colour of our urine. The urine colour should be pale yellowish. If it is very dark yellow, it means the body is dehydrated, and we need to improve our hydration. On the other hand, if it is just like water, and there is frequent and huge urine output, it means water intake is excessive."
"Nowadays, there is a prevailing myth in society that we should get up early in the morning and drink one jug full of water, maybe three or four glasses of water. However, this is not good as it increases intraocular tension, and headache, and makes us pass urine every half an hour or one hour, leading to frequent and painful urination and unnecessary bladder trouble. Therefore, water intake should be adequate, around 2.5 to 3 litres per day for a normal healthy individual.", said Dr. Yajvender.
He further spoke about the other side effects of too much water intake and shared, "Other side effects of excessive water intake include depletion of sodium, creating an environment of hyponatremia, cellular swelling, headache, and increased intracranial and intraocular tension. It can be dangerous and may lead to confusion and seizures in the elderly."
"To keep yourself well hydrated, interval intake of fluid is important. Drinking around 200 to 300 ml of water every 2 to 3 hours, timed with urination and a healthy active lifestyle, will make you perfect, healthy, and live longer.", he concluded.
Water is essential to our bodily functions and is used as a building material in every cell, but most of us are unaware of exactly how much water is required and how much is excessive! In this regard, Dr. Navneet Agrawal who is the Chief Clinical Officer of BeatO Diabetes Care shared the quantity of water that must be consumed by individuals depending on their age, gender and other important factors.
He said, "The percentage of water in a human body is as high as 85% in a foetus and drops to about 50% in the elderly with age. An average person’s water input is about 2500 mL/day, and output is nearly the same. The recommended daily amount of water for children is 1.3-1.7 litres/day, 3.7 litres/day for men, and in women varies from 2.7-3.8 litres/day depending on factors like pregnancy and lactation."
"Water helps one feel full and active, and dehydration reduces one’s ability to function optimally, burn calories and, most importantly, build or repair muscles. Being up to 2% dehydrated can adversely affect mental and physical health, and more than 15% can have lethal short-term and long-term effects.", he further added.
So, while staying hydrated is essential, it is also important to consume the recommended quantity because too much of anything can be harmful to health.
The National Academy of Medicine suggests an adequate intake of daily fluids of about 12 glasses and 8 glasses for healthy men and women, respectively. However, the requirement increases if there is physical activity or if temperatures are warm or hot.
In this regard, Yoga instructor Ekta Jain shared, "The ideal water intake is eight glasses, but it depends on the lifestyle, body, and environment. If the climate is hot, or a person is a fitness fanatic then the consumption of water increases. So it is important to keep yourself hydrated during summer or while exercising. If we are not in harmony with nature, the body system will get disturbed."
"Excessive water leads to confusion, disturbed sodium levels, pressurizes kidneys, affects digestive fire, and may cause oedema. For that, it's very important to exercise, spend time in the sun, and do Surya Namaskar. If there is water deficiency it will lead to dryness, fatigue, deficiency of minerals, and constipation. Hence, it is important to keep ourselves hydrated.", she concluded.