Recommendations for water intake

It is impossible to sustain life without water. Dehydration – lack of water in the body – is a common occurrence, especially in summer. Today’s tip brings simple guidelines you need to know to maintain optimum hydration.

The adult human body consists of 60-70% water, while some tissues such as the brain contains up to 80% water. A variety of diseases can not be adequately if there is a lack of water in the diet.

What are the symptoms of dehydration? A very slight dehydration can cause headaches, lethargy or lack of concentration. You will easily recognize fatigue, dry tongue, coated tongue, vertical ridges on fingernails, dry skin and poor skin elasticity. Also, if you are dehydrated, the urine during the day is darker in color. The urine in well hydrated persons is light in color (like lemonade).

Here is a simple way to estimate the amount of water you need daily: multiply your weight in kilograms by 30, and you will obtain the necessary volume of water in milliliters.

For example, an adult who weighs 60 kg: multiply 60 x 30 = 1800 ml of water, that equals to 1.8 lit water.
A person who weighs 90 kg: 90 x 30 = 2700 ml, that equals 2.7 lit of water per day.

Simplify your task: get a good glass bottle or glass jug and fill the necessary water. Set your goal to drink all the water from the bottle. You will likely know that you drink enough water.

Keep the water bottle at your fingertips, which will reminds you to drink water. Also, remember that seasonal summer foods contain 80-95% water (watermelon, cantaloupe, apricots, tomatoes, cucumbers …).

If you want to prevent dehydration is necessary to reduce drinks that are known diuretics, like coffee (caffeine), non-alcoholic and alcoholic beverages.

If possible, get a good water filter to remove various impurities like chlorine, bacteria and parasites.