According to the National Academies of Sciences, Engineering, and Medicine in US, prolonged physical activity and heat exposure will increase water losses and therefore raise daily fluid needs. Actually, an adequate daily fluid intake is about 2.7 liters (91 ounces or 11.5 cups) of total water for women -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces or 15.5 cups daily) of total water.
Water is important because hydration has a huge impact on our overall health. After all, over 50% of our bodies are water. So we need to stay hydrated so all our cells and organs can function properly. If we do not drink enough water, it can lead to health concerns in the long run. Even minor dehydration can leave us feeling fatigued, affect mood and impact cognitive performance.
In summary, our body uses water for everything:
- Digestion
- Fluid & Mineral Balance
- Body Temperature
- Healthy Blood Plasma Levels
- Waste Removal - detoxification
- Lubrication & Protection
- Weight Loss - one study showed that after drinking 500 ml (16.9 ounces) of water, participants experienced a 30% increase in metabolic rate after 10 minutes, which lasted around 30 to 40 minutes.
In addition,the National Academies of Sciences, Engineering, and Medicine establishes nutrient recommendations on salt and potassium to maintain
health and reduce chronic disease risk.
Salt
Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day -- or 3.8 grams of salt -- to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.The tolerable upper intake level (UL) for salt is set at 5.8 grams per day.
Older people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.
Potassium
Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt and reduce the risk of kidney stones and bone loss.
Salt
Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day -- or 3.8 grams of salt -- to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.The tolerable upper intake level (UL) for salt is set at 5.8 grams per day.
Older people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.
Potassium
Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt and reduce the risk of kidney stones and bone loss.
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