Water norm per day for a person: table depending on weight, can you drink immediately after eating

Greetings, friends! Water is the basis of life and the most important substance in our body. It is involved in all life processes and is constantly needed by us. There are many conflicting recommendations about how much water you need to drink daily to be healthy. Today we will look at this issue in detail and find out how many liters of water our body requires per day, what effect it has on health and whether it is possible to lose weight by drinking plenty of water. For convenience, all data will be presented in the table. First, let's briefly recall why water is so beneficial.

How much water should you drink per day?

Water is a source of energy
There is an opinion that a person needs 8 glasses of water a day. The researcher came to the conclusion by measuring the amount of moisture lost through sweat and urine per day. But people have individual characteristics, and accordingly, it is impossible to determine standards based on one person.

The following assumption was put forward by the US National Academy of Sciences and is supported by the World Health Organization.

Institutions note approximate fluid amounts for people with moderate climates and physical activity. The estimated volume is 3.7 liters for men and 2.7 liters for women.

10 facts about the benefits of water

Water does not contain vitamins, but is no less useful for the human body.

You can verify this by reading the facts about its positive properties:

1. Water improves the condition of nails, hair, and skin.
2. Drinking liquid reduces appetite, the amount of food eaten, and promotes weight loss.
3. Lack of water in the body disrupts the functioning of the stomach, causing constipation.
4. Drinking fluid helps the body's thermoregulation, preventing the body from overheating or getting too cold.
5. Water prevents joint destruction.
6. The brain cannot function normally if there is a lack of fluid.
7. Water removes decay products, helps cope with many diseases, and cleanses the blood.
8. Lack of fluid causes irritability and fatigue.
9. Water relieves headaches and improves sleep.
10. The liquid prevents the development of caries.

Be sure to read: Calorie deficit for weight loss: what is it, how to calculate it correctly, optimal indicators

The facts provided are not all; in fact, there are more positive properties.

Water intake per day depending on a person’s weight

The Institute of Nutrition advises adhering to the following consumption standards: an adult, healthy man is allowed up to 3 liters, a woman – 2.3 liters.

Indicators vary depending on weight and other factors:

Body weight, kg	Low physical activity	Moderate physical activity	High physical activity
50-60	1.5 l/day	2 l/day	2.3 l/day
60-70	1.8 l	2.3 l	2.6 l
70-80	2.3 l	2.5 l	3 l
80-90	2.5 l	2.9 l	3.3 l
90-100 or more	3 l	3.5 l	3.9 l

Are coffee, tea, juice included?

There is no need to quench your thirst with tea, coffee, juice.
The concentration of substances in the body is important; excess salts and sugars lead to slow dehydration. If a person regularly drinks salted water, hypernatremia will occur; sweet liquid will provoke weight gain and diabetes.

Therefore, it is impossible to replace pure water with drinks, and some have a diuretic effect, as a result a person may lose more fluid than he drinks.

There is no need to quench your thirst with tea, coffee, juice , it is better to use clean water, other drinks are consumed for taste. Coffee is contraindicated for many people; it can be drunk in small quantities. Sweet tea and juice take water from the body to break down sugars, for this reason they do not quench thirst.

During intense physical activity and intense heat, it is additionally recommended to replenish the balance of salts and sugars; mineral water or slightly sweetened water is suitable. It is important to listen to the body: sensations will tell you what is needed in a certain situation.

Why do you need to maintain a drinking balance?

Insufficient water quickly leads to problems:

• weakening of the immune system;
• frequent headaches and migraines;
• pathologies of the gastrointestinal tract, heart, blood vessels, joints and dermis.

Thanks to a sufficient amount of fluid in the body, the following occurs:

1. Cleansing of deposits and toxins. The work of the sweat glands and urinary system occurs with the direct participation of fluid.
2. Regular nutrition of skin cells. There is a constant exchange and renewal that maintains the appearance of the skin.
3. Strengthening the walls of the heart muscle and blood vessels. The risks of blood clots, heart attack and stroke are reduced.
4. Normalization of the gastrointestinal tract. Drinking balance stimulates peristalsis, prevents constipation, and helps digestion and absorption of food.
5. Decreases appetite, which helps prevent gaining extra pounds. Water promotes the burning of fat cells and the formation of muscle tissue.
6. Reducing the likelihood of joint pathologies. Drinking a glass of liquid before and after exercise reduces the number of muscle and joint spasms.

IMPORTANT! An important function is thermal regulation. For colds, it is useful to drink a lot of fluids, this helps reduce the temperature and eliminate the feeling of heat.

Why should you drink water when losing weight and how much to drink?

Nutritionists recommend that patients strictly adhere to the drinking regime. Water is involved in the metabolic process, promotes the removal of toxins, and eliminates constipation.

When changing your usual diet, digestion is disrupted; fluid helps prevent the consequences. Having studied numerous reviews, experts agreed that water really suppresses the feeling of hunger.

You should not exceed the daily fluid intake even when losing weight. The meaning of the drinking regime when dieting is to exclude caffeine-containing and sweet drinks.

Allowed to add to water:

• honey;
• cinnamon;
• mint;
• lemon.

Be sure to read: Separate meals: table, how to combine foods correctly, menu, what is unacceptable

People who are losing weight are recommended to drink in the morning on an empty stomach, before meals and every 15 minutes during the day. There is no need to drink large volumes, it is better to take small, frequent sips.

To avoid edema, especially with kidney problems, do not drink liquid at night to avoid additional stress.

Hydration and physical activity

According to the American Council on Exercise, the body loses up to a quarter liter of water in 1 hour of sports training. Therefore, if you are actively involved in sports, training several times a week or even every day, your need for water increases. To prevent dehydration during intense physical activity, you should drink water the night before your workout.

American Council on Exercise Recommendations for Staying Hydrated During Exercise

• 2 hours before starting training, drink up to 0.5 liters of water.
• Every 10-20 minutes, drink 0.2-0.25 liters of water.
• For every 0.5 kg of weight loss during training, you need to replace 0.5-0.7 liters of water.

Although water is considered the best source for replenishing fluids in the body, some people prefer sports drinks because they are better at replenishing electrolytes.

If you notice salt stains on your clothes after an intense workout, your body is losing salt and potassium through sweat. In this case, the American Council on Exercise recommends drinking a sports drink.

How do you know how much water to drink?

To find out the exact amount of the daily requirement, you can use an online calculator. It is necessary to take into account weight, physical activity, air temperature. During pregnancy, lactation, and illness, calculations are made differently. The sedentary, physical work of a person is taken into account.

Do you engage in physical labor or sports?

Water does not contain vitamins, but is no less useful for the human body.
An approximate calculation of moisture loss during moderate physical activity is 0.5 -1 liters per workout lasting 1.5–2 hours.

It is recommended to drink 200-400 ml of liquid 1–1.5 hours before classes to help the body get ready for work. During activity, you need to drink in small sips of 100–150 ml every 15 minutes.

You have a fever and/or vomiting or diarrhea

The amount of fluid required for fever is 500 ml more than the daily norm for adults and 150–300 ml for children. For diarrhea, it is recommended to drink 200-300 ml of a water-salt solution after defecation. If the liquid is not absorbed and there is repeated vomiting, you should consult a doctor.

You are pregnant or breastfeeding

The volume of fluid during pregnancy, in addition to the main features (weight, load, climate), may depend on the period and the presence of edema.

Many experts agree that the norm for a healthy, pregnant woman is:

• 2.5-2.8 l/day in the first trimester;
• 1.2-1.5 l/day in the third trimester.

The average volume of milk released during lactation is 1-1.5 liters . To replenish water reserves, a woman needs approximately 2.5-3 l/day, half of which can be replaced by drinks.

How does water affect weight loss?

With reasonable planning of the water regime, water stimulates the process of reducing body weight. Really lose extra pounds without compromising your health. Drinking balance helps speed up metabolic processes, and the burning of the fat layer begins. Here are some rules that will help you lose weight:

1. It will be more beneficial to start the diet in the summer. The body constantly requires increased amounts of water. The release of excess moisture through sweat and excretory organs will not complicate the functioning of the organs.
2. The norm of consumption at the beginning of a weight loss program is no more than one and a half liters of liquid. Then gradually increase the volume of water drunk, but not faster than 200 ml after 2-3 days. You cannot sharply increase the norm so as not to provoke health problems.
3. It is recommended to drink up to 2 glasses 30 minutes before each meal. It is better to swallow the liquid in small sips. The expected effect is a decrease in appetite.
4. The amount of water depends on the nature of the food. After eating protein foods, break until the next drink for 3.5 to 4 hours. After carbohydrates, the pause is shorter - 2 hours after eating.
5. There is no need to abuse liquids with a diuretic effect (coffee, tea, carbonated water). Dehydration should not be allowed.
6. If you feel very hungry, experts advise slowly drinking 200 ml of water. If after a 30-minute pause the desire to eat has not disappeared, you can start eating.
7. The effect of the water regime on the body will be more noticeable if the course lasts up to 3 weeks. Then for 21 days you need to drink according to the body’s usual regimen.

If the body has tolerated the water schedule normally and there is a desire to continue losing weight, you can resume the diet for 14 days. Typically, in 30 days, weight loss of up to 4 kg, the functioning of the intestines and stomach improves, and headaches decrease.

Who is not suitable for the water method of losing weight?

Losing weight by additionally increasing the daily volume of water drunk is not possible for all categories of people. You can't choose a diet:

• with pathologies of the kidneys and urinary system;
• diagnosed with hypertension (pressure will rise and cause swelling);
• pregnant women and during lactation.

If you follow all the recommendations, then others can improve their health and reduce body weight.

How to force yourself to drink water?

The average volume of milk secreted during lactation is 1-1.5 liters.
Drinking the recommended amount of water, especially in the first days, is difficult; the body needs to be accustomed. After developing a habit, a person will have a need for the required volume.

There are some interesting tips you can use:

1. You don’t need to drink a whole glass, it’s better to pour a little, but often.
2. You can add fresh fruit to the liquid to add flavor.
3. It is better to keep water nearby; a plastic bottle with a volume of 0.5 is suitable, which you can take with you.

Be sure to read: Normal body fat percentage for women and men: how to measure, minimum values

The benefits will be enormous if you replace the habit of snacking with liquid, and at the same time think about a good figure and benefits for the body.

What kind of water should you drink?

To follow the recommendation (30 ml of water per 1 kg of weight), you need to drink clean water . Other liquids (tea, coffee, juice and other drinks) are not suitable. Why? After all, this is ordinary water with substances dissolved in it! But it's not that simple. Since one of the main functions of H2O is to cleanse the body, as an example, just think: is it convenient for us to wash ourselves with fruit juice? What about milk and cocoa? To cleanse our body from the inside, the situation is the same: we need ordinary clean water. Otherwise, the body’s strength is spent on cleansing it of impurities, and this in turn leads to a waste of our energy.

Nobody says you can't drink anything other than pure water. It is possible and even necessary!

Our advice on consuming H2O is aimed only at the specific amount needed for a particular person. That is, this is the amount that should be obtained in its pure form.

Soups, fruits, vegetables, any drinks and even unhealthy beer also contain water, but it comes separately, we do not take it into account in our formula.

How dangerous is dehydration?

Prolonged dehydration is dangerous; it affects the brain, immunity, and blood cells.

The condition leads to:

• obesity;
• deterioration of skin condition;
• rapid wear and tear of the heart;
• disorders of the gastrointestinal tract;
• organ failure;
• coma and death.

To eliminate the possibility of consequences, you should not bring the body to dehydration. It is easy to recognize and take timely action.

Water and weight loss

A connection has been identified between increased water consumption and weight loss, but it is still not clear-cut. Water really helps to absorb nutrients better and helps regulate digestion. Drinking water before and after meals helps digest food more efficiently.

In some cases, we mistake thirst for hunger, which causes unnecessary snacking. The desire to eat when there is a lack of water in the body explains why some people lose weight when they increase their water intake.

How to determine your daily water requirement?

From all that has been said above, it follows that the human body reacts to both a lack and an excess of water. Where to find the golden mean? There is such a thing as the norm of daily water requirement. This is the optimal amount of water that a person should drink during the day.

It is different for all people. You can calculate it using the sports calculator on our website. It's very easy to use. Just enter the data into the fields of the calculator and click the “Calculate” button. The calculator will give you the recommended daily water requirement. When using a calculator, you will always be sure that you have not made a mistake in the amount of water you drink.