As a rule of thumb or guide the average person should drink eight (8) 300 ml glasses of water every day. This equates to approximately 2.5 litres however this is dependent upon weight and exercise.
The greater your weight and the more exercise you do the more water you require. As a guide we have included a calculator below to provide a more accurate minimum requirement based on weight.
Children require less water per day than adults depending upon the level of exercise.
Water is an important structural component of skin, cartilage, tissue and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water; the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres of water daily through perspiration, breathing and elimination. Symptoms of the body’s deterioration begin to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas in an infant, it can be dehydration. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium. One can usually see symptoms of ageing, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up ageing as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make you heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney’s workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure and headaches.
So, how much water is enough for you? The minimum amount of water your need depends on your body weight and the amount of exercise you do each day.
Daily Water Intake Formulae:
Amount of water in ounces = ( Your_Weight_in_Kg × Your_Age ) ÷ 28.3
Amount of water in ounces = ( ( Your_Weight_in_Pound ÷ 2.2 ) × Your_Age ) ÷ 28.3
Amount of water in litres = ( ( Your_Weight_in_Kg × Your_Age ) ÷ 28.3 ) × 0.03
Amount of water in litres = ( ( ( Your_Weight_in_Pound ÷ 2.2 ) × Your_Age ) ÷ 28.3 ) × 0.03
Amount of water in Cups = Amount of water in ounces ÷ 8
Sample Water Intake Calculation:
Your_Weight_in_Kg = 70
Your_Age = 30
Amount of water in ounces = ( 70 X 30 ) / 28.3 = 74.20 ounces
Amount of water in ounces = ( ( 154.324 / 2.2 ) X 30 ) / 28.3 = 74.20 ounces
Amount of water in litres = ( ( 70 X 30 ) / 28.3 ) X 0.03 = 2.23 litres
Amount of water in litres = ( ( ( 154.324 / 2.2 ) X 30 ) / 28.3 ) X 0.03 = 2.23 litres
Amount of water in Cups = 70.20 / 8 = 9.275 cups