woman water intake

What should be the daily water intake for a woman?

Every day we lose a good part of the water contained in our body (65%). In order for our body to continue to function well, it must be renewed. ” Most people only drink 500 ml of water a day and then compensate with sodas “, which is exactly what should not be done.  This article explains how much water we must drink each day.
 

What is the water in our body for?

The water in our body manages the volume of blood and lymph. It feeds all our humid areas: saliva, eyes, joints, absorption of nutrients during digestion, hydration of the skin. It is this which eliminates the waste products of digestion and which helps to maintain the temperature of the body. But to do all this, it must be ingested in sufficient quantity.
 

How much water should I drink per day?

The body is made up of 65% water, if we weigh 60 kg that represents 40 liters. Every day, we lose an average of 3 liters of water that needs to be renewed. But the quantity changes depending on several factors: its weight, size, physical activity, as well as the outside temperature … The older you are, the more water you need to drink. The more sports we do, the more the body spends its water and needs to be renewed.

You can use our water intake calculator to have an idea of how much water you should drink per day.
 

 

How does the body lose its daily liters of water?

The 2.5 to 3 liters of water lost daily are mainly evacuated via urine: 1.5 liters. But also the stool, the exhaled air (half a liter), the breathing: that is to say the water vapor which leaves the skin because of the temperature changes and of course the sweating. We lose by sweating at least half a liter of water each day, which varies according to the heat and the physical exercise that we practice.

water intake for women

What is good hydration?

Staying hydrated is 100% offsetting the body’s natural water loss. This does not mean that you should drink 3 liters of water per day. We recover a good part of it through food. Fruits and vegetables are on average 95% water. If we eat it at each meal, we already get 1 liter to 1.5 liters of water. The rest should be drunk, i.e. 1.5 to 2 liters of water each day.

How to stay hydrated throughout the day?

There is no point in drinking nothing all day and swallowing a whole bottle in the evening. Drinking late clutters the bladder at night, water stagnates and promotes the development of bacteria. The ideal is to distribute our 1.5 liters of water throughout the day, from morning to night. This represents about 8 glasses of water. You can drink a large glass of orange juice in the morning (which provides you with the necessary vitamin C) and a glass of water, then two more glasses of water at midday. Dr Laurence Plumey adds: ” There are rumors that it is not good to drink while eating. But the stomach is quite capable of supporting two glasses of water with a meal!”Continue in the afternoon, you can also drink tea, herbal teas … Without adding sugar. Drinking a lot requires eating a little salty for the well-being of the cells.

Should we trust the sensation of thirst to drink?

“ The need to drink is training! ” Explains the nutritionist doctor. Often, we tell ourselves that we are not thirsty and that therefore, we do not need to drink. But if the mind is busy, it doesn’t necessarily feel thirsty. However, the body becomes dehydrated anyway. It is by drinking that the urge to drink is born. You have to drink little by little, and keep a bottle of water in your field of vision at all times to think about it.
 

What are the signs of dehydration?

Thirst is the first sign of dehydration. We have a thirst center in our brain. When one does not drink enough, a slight dehydration is created initially, the blood pressure drops which stimulates the thirst center. Older people experience this sensation much later, making them very vulnerable to dehydration. Then, if we still do not drink enough, we feel fatigue, dizziness, headaches. After a few days, this can lead to disturbances in consciousness, drops in blood pressure, behavioral disturbances and very dark urine. If the body loses more than 10% of its weight in water (ie 4 to 5 liters of deficit) life is then endangered.
 

Can we drink “too much”?

Too much drinking is a disease, it has a name: potomania. It creates hyperhydration and disrupts the body’s balance. Just as cells don’t work well under a certain amount of water, so they don’t do well if they get too much. But it is very rare. If you are very thirsty while you continue to drink, associated with weight loss, this can be a sign of diabetes, so it is better to go see your doctor.