What Is A Healthy Body Water Ratio? Know Your Water Intake Limit With Us!
Health
Published on: 24-May-2024
10 min read
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Lalita Vishwakarma
What Is A Healthy Body Water Ratio? Know Your Water Intake Limit With Us!
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Did you know that water is essential for the proper functioning of our bodies? The human body is composed of 60% water, but when this level drops, it can negatively impact all body systems, leading to illness, headaches, and joint pain.
Therefore, understanding the significance of water in our bodies can serve as a powerful motivator for maintaining proper hydration. It's important to comprehend why every part of our body needs water, as this understanding can make it easier for us to remember to consume an adequate amount of fluids each day.
In this blog, we will learn "What is a healthy body water ratio" and explore the right amount of water according to age. So, continue reading to learn more!
Table of Contents
What Is A Normal Healthy Body Water Ratio?
How To Stay Hydrated All Day?
Benefits Of Drinking Water
How Much Water Should An Adult Drink Per Day?
Dietitian's Recommendation
The Final Say
FAQs
References
What Is A Normal Healthy Body Water Ratio?
A healthy body water ratio refers to the percentage of water in one's total body weight. The human body's water content varies based on age, gender, and fitness level. On average, adults are 50-65% water, with an average of about 57-60%.
This healthy body water ratio percentage varies depending on several factors, such as:
Age: Babies have more water in their bodies than adults, which decreases with age.
Gender: Men tend to have a higher percentage of water in their bodies than women. This is because men typically have more muscle mass, and muscle tissue contains more water than fat tissue.
Body composition: People with huge muscle mass will have a higher percentage of water in their bodies than people with more fat mass.
Also Read: 10 Benefits Of Tracking Water Intake
How To Stay Hydrated All Day?
The correct way to drink water is to sit with a glass of water and take a sip at a time. You should drink at least 2-3 litres of water per day, based on your preference of room-temperature water or cold water. Here we've compiled a list of the easiest ways to drink more water correctly to stay hydrated throughout the day:
1. Water Infused With Fruit
One way to maintain your healthy body water ratio is by infusing it with fruit to create detox water. This not only aids in flushing toxins from your body but also alleviates muscle fatigue and ensures you stay well-hydrated.
2. Try To Avoid Soda Or Juice
Another way to keep yourself hydrated is to avoid soda, coke and packed juices. These might fascinate you but are not good for your health. These carbonated drinks and juices high in sugar, including fructose and glucose, can cause cavities and prevent your body from absorbing the water it needs.
3. Track Your Water Intake Daily
Tracking your daily water intake can be challenging, but it's important for staying hydrated. Try planning when to drink water, like having two glasses with each meal. You can also set a reminder on your phone, place a sticky note on your desk, or mark your water bottle to track your intake throughout the day!
4. Eat Foods Rich In Water
Hydrating fruits and vegetables are excellent sources of water that can help keep you hydrated. Approximately one-fifth of your daily water intake can come from your food. Cucumbers, tomatoes, spinach, mushrooms, melons, and broccoli are all more than 90% water. It's recommended to use purified water when cleaning and preparing food. Tap water may contain chlorine and chloramines, which are used to disinfect water before it reaches your kitchen tap.
Benefits Of Drinking Water
Here are the top 10 benefits of drinking adequate water:
Benefit | Description |
Maintains the highest level of health | Water is crucial for overall health and wellness. |
Essential nutrient for cells | Every cell needs water to function properly, contributing to the formation of tissues and organs. |
Enhances brain function | Adequate hydration improves concentration, problem-solving abilities, and reduces headaches and alertness issues caused by dehydration. |
Aids digestion | Water helps break down food and transport nutrients, such as proteins and carbohydrates, throughout the body. |
Removes waste | Helps kidneys filter waste from the blood, which is then excreted from the body. |
Keeps blood circulating | Maintains plasma levels and electrolyte balance, ensuring proper heart and muscle function. Prevents dizziness from reduced blood volume due to dehydration. |
Protects sensitive parts | Keeps tissues moist, protecting the eyes, nose, mouth, and brain. |
Acts as a shock absorber | Part of the spinal cord's protective system and cushions joints. |
Regulates temperature | Facilitates sweating to cool the body during exercise and in hot weather. |
Improves skin appearance | Keeps the epidermis hydrated, maintaining skin elasticity and preventing roughness. |
Aids oral functions | It produces saliva, which is essential for digestion, protecting teeth and gums, and preventing infections. |
How Much Water Should An Adult Drink Per Day?
Staying hydrated is essential, but there's no one-size-fits-all rule for how much water you should drink each day. According to a 2018 nutrition study, the recommended daily water intake varies by age and gender. Here is the list of healthy body water ratios according to age:
Age Group | Recommended Daily Water Intake |
Infants 0 to 6 months | 700 mL |
Infants 6 to 12 months | 800 mL |
Children 1 to 3 years | 1.3 L |
Children 4 to 8 years | 1.7 L |
Girls 9 to 13 years | 2.1 L |
Boys 9 to 13 years | 2.4 L |
Girls 14 to 18 years | 2.3 L |
Boys 14 to 18 years | 3.3 L |
Adult female | 2.7 L |
Adult male | 3.7 L |
Pregnant women | 3 L |
Nursing mothers | 3.8 L |
Dietitian's Recommendation
As a dietitian, I recommend drinking adequate water to stay well-hydrated all day. You can follow the tips and tricks mentioned in the blog to upgrade your water intake. Drinking at least 8-10 glasses of water each day is advised, but individual needs may vary. Therefore, staying hydrated can help with digestion, circulation, and body temperature regulation. Remember to listen to your body and drink water regularly throughout the day.
Dt. Lavina Chauhan
The Final Say
So, maintaining a healthy body-water ratio is essential for overall well-being. By staying adequately hydrated and being mindful of our water intake, we can support vital bodily functions, promote optimal physical performance, and safeguard our health in the long term. Striving for a balanced body-water ratio is a simple yet impactful way to prioritise our wellness and vitality. Cheers to embracing hydration as a cornerstone of a healthy lifestyle!
FAQs
1. Should you drink water while standing or sitting?
Although there is no scientific evidence to tell us which of the two is right, certainly, the belief is that getting up and drinking water can lead to joint issues like arthritis. Still, sitting down and drinking water is recommended because posture can play a role in how our bodies absorb what we feed them. When we stand or walk, blood flows towards our arms and legs, which can hinder water from reaching the digestive system properly.
2. Is water the only way to stay hydrated?
No. You don’t have to rely solely on the water to meet your fluid needs. What you eat is also a significant part. You can also include water-enriched fruits and veggies in your diet to keep yourself hydrated. Plus, beverages such as milk, juices, and herbal teas are mostly made up of water.
3. Should I be worried about drinking too much water?
Well, the normal water intake is about 2-3 litres per day and not more than that. It is because when you drink too much water, your kidneys can’t eliminate the excess water. The sodium content of your blood will be diluted.
4. Can I drink 4 litres of water a day?
Well, the average water intake is around 2-3 litres. Drinking 4 litres of water a day may cause issues like water intoxication. It is essential to consult with your doctor to prevent any side effects.
5. How to drink water correctly?
The correct way to drink water is to sit with a glass of water and take a sip at a time. You should drink at least 2-3 litres of water per day.
References
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