water
Besides oxygen water is the most important substancy for almost every creature. 50-70% of the human body consist of water. We can hardly survive 3-4 days without drinking. It´s an essential nutrient, wich must be consumed to maintain our metabolism.
functions
Essential vitamins and nutrients are solved and transported in water.
It´s a catalyst for most enzymatic reactions, such as nutrient digestion, absorption, transport, and metabolism.
It takes water to process carbohydrates into glycogen, proteins into amino acids and to burn fat.
Water takes waste products and toxics out of our system.
It builds
It regulates the bodys temperature while working.
water requirement
influential factors:
Metabolism: The whole process of building cells, cleansing the body, growth and all regulating tasks are based a regular supply of water. A high metabolism requires a higher intake of water.
Climate: Hot weather causes the body to sweat and therefore increases the demand for water.
Activity level: A high level of activity also increases the demand for water.
Ilnesses: During fever, for example, the body temperature rises and so does your need for water. Same applies for the intake of medicine.
Nutrition supply: Processing food (proteins, carbohydrates, salts, roughage) requires water. The more you eat, the more you have to drink.
quantities:
| |
age |
recommended daily water intake* |
babies |
0 - 4 months
4 - 12 months |
680 ml
1000 ml |
children |
1 - 3 years
4 - 6 years
7 - 9 years
10 - 12 years
13 - 15 years |
1300 ml
1600 ml
1800 ml
2200 ml
2500 ml |
teenagers and adults |
15 - 18 years
19 - 24 years
25 - 50 years
51 - 64 years
>64 years |
2800 ml
2700 ml
2600 ml
2300 ml
2300 ml |
* through fluids and food during normal physical activity
While having normal environmental temperature and a low level of physical activity, the following values provide a good guideline on how much water you need and how much you loose every day.
daily water intake (normal) |
daily water output (normal) |
beverages
solid foods
|
1800 ml
800 ml |
urine
feses
respiration
skin
perspiration |
1500 ml
100 ml
500 ml
300 ml
200 ml |
total |
2600 ml |
total |
2600 ml |
As you are physically active on a regular basis, you need more water. About one litre per hour of working out. The following example assumes two hours of sports.
daily water intake (exercising) |
daily water output (exercising) |
beverages
solid foods
|
3700 ml
800 ml |
urine
feses
respiration
skin
perspiration |
700 ml
100 ml
900 ml
300 ml
2500 ml |
total |
4500 ml |
total |
4500 ml |
consumption reference
The values given in the first table are quite interesting. Many people have only about 1-1,5 litres of water each day, wich covers just respiration, perspiration and partial urinal excretion. As a consequence the kidneys are unable to clean the body from toxics and waste products, because they alone need about 1,5 litres of water per day to function properly. That´s a critical situation, often ending up in diseases, slowed down metabolism and even an increase of body weight.
The minimum daily amount of water is 2 litres. The consumption of 2,5-3 litres is highly recommended. Remember to add another litre for each hour of working out.
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