Water is an essential nutrient for life. About 60% of the human body is water. We depend on water consumption to survive. That is why drinking water is essential and maintaining a good hydration is a recommendation in all situations We lose water daily, through sweat, breathing, urine and feces, and we have to replace it. There is not a universal water consumption recommendation for everyone because there are several factors that influence water needs. Factors that influence water needs There are several factors that influence the water needs of each person and, therefore, the recommended water consumption. For example: Environment Temperature, humidity and altitude influence the amount of water that is lost through perspiration, that is, those who live in hot and humid environments lose more water and therefore need to drink more water; Exercise Physical activity also increases the production of sweat, so the practice of physical exercise and the more physically demanding professions cause a greater loss of water that needs to be replaced; Health Diseases that cause fever, vomiting or diarrhea, or diseases (eg diabetes, kidney disease) or medicines (eg diuretics) that increase the amount of urine produced, are also associated with increased body water loss and affect this nutrient needs. Water needs of specific groups Some specific populations have a higher risk of dehydration either because their water needs are higher or because there are factors that make drinking difficult, for example: Children Their bodies are smaller, but the percentage that water represents in their body is higher than in adults; They are more likely to have illnesses that cause fever, vomiting and diarrhea; In younger children, water consumption depends on an adult. Seniors The body water reserves are smaller, as well as the capacity to conserve it; The thirst regulation mechanism is not as effective; They may have restricted mobility, which may make access to water more difficult. Pregnant or breastfeeding women Water needs are higher than those of other women. Recommended amount of water Currently, the recommendations for adequate daily water consumption in adults are: 2.7 liters per day for women; 3.7 liters per day for men. These values consider all the water contained in the drinks and foods consumed in a day. In addition, as mentioned, at certain ages, health conditions, environmental conditions and activities, this consumption may be higher. To know in a simple way if you drink enough water, make sure that: You are rarely thirsty; Your urine is almost colorless or is light yellow. Signs of dehydration Insufficient water consumption can cause dehydration, and this can be associated with signs and symptoms such as: Increased feeling of thirst; Urine with a dark color or with an intense smell; Decrease in the number of times you urinate; Tiredness; Dizziness; Confusion; Feeling of dry mouth, lips or eyes. Children can also be present: Cry without tears; Sunken eyes; Fontanel (the place on the baby's skull that is usually soft) sunk. Don't forget, drink water! Author : Marta Magalhães Meet the General and Family Medicine team of Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
