The question of how much water we should drink is literally a matter of life and death, and this is particularly true during the summer heatwave. Enquiries on this topic are pouring in at laser centre Body Aesthetics following Dr Tracheva’s appearance on the segment hosted by the wonderful Dr Shonova on bTV’s „Before Lunch“. However, it is impossible to provide answers within the limited timeframe of a single minute of television airtime. For this reason, we will devote the necessary space and time here to the topic of how much water we should drink each day. You will learn what quantities, how often and exactly what sort of water is best to drink.
The question of how much water we should drink is quite complex and, as such, has a variety of answers, but there is also a short one. It is that we should drink as much water as we feel like. It is difficult, but we must learn to listen to our bodies and speak their language. Our bodies very rarely mislead us with their signals and are always reliable. However, it is also extremely resilient and can endure „abuse“ from us for a very long time without „complaining“.
For now, as a brief answer to the question of how much water we should drink each day, we’ll give a general guideline. It is 30 ml for every kilogram of body weight (e.g. 50 kg = 1.5 litres per day). However, don’t be too quick to take this formula at face value. Before we can work out how much water we should drink based on our weight, there are a few important things to bear in mind.
The answer is between 45 and 60% for women and 50 and 65% for men of mature age. It has long been believed that the body is 90% water, which is an exaggeration. However, it is true that our bodies are composed mainly of water. That is why it is also true that what we drink determines the composition of our bodies.
Exupéry says of water: „You are not essential to life – you are life itself.“ It forms part of the basic structure of the cell. It is used by the brain to synthesise hormones and neurotransmitters. It plays a part in digestion, from saliva right through to the excretory system. It acts as a lubricant for our joints and skin, and so on and so forth. That is why it is truly vital that we know what sort of water to drink and how much.
It is interesting to note that fat cells contain around 10% water, whilst muscle cells contain up to 75%. These proportions in the body are measured using an impedance meter (Tanita), which we use regularly during treatments at Body Aesthetics. Later in this article, we will explain why it is so important to know how much water we should drink before laser hair removal, cryolipolysis, Hydrafacial 2.0, VelaShape 3 and Forma.
Having too little water in the body – known as dehydration – results in a weight loss of more than 1%. This is because the body uses up more water than it takes in. For example, if you weigh 60 kg, it is normal to weigh 600 grams less after an intense workout. That is why you need to know what sort of water and how much to drink after exercise in order to restore your body’s balance.
It is also important to realise that we do not excrete water solely through urination. The skin is, in fact, the body’s largest excretory organ. In hot or dry environments (yes, the air conditioning in the office counts as such), we also risk becoming dehydrated. This is particularly true when we’re too busy to pour ourselves a glass of water and forget how much water we need each day. Consistently neglecting to drink enough water leads to headaches, muscle cramps, dizziness, irritability and constipation. It can also – and we often underestimate this – lead to dry skin, wrinkles, swelling, puffiness, itching, enlarged pores and acne.
Drinking too much water at once is just as wrong and harmful to the body. This puts a strain on the kidneys and the heart, and in extreme cases can upset the body’s salt balance. For example, after an hour of vigorous exercise, you shouldn’t drink 1 litre of water straight away. You should rehydrate during breaks and continue this process gradually over the course of another hour after your workout.
When wondering how much water we should drink each day, it is very important to realise that this life-giving liquid does not come solely from bottles and the tap. We also consume naturally purified water from the fruit and vegetables we eat. Watermelon is 92% water, cucumber – 95%, and peaches – 89%. Roughly speaking, if we eat two peaches, it’s as if we’ve drunk 250 ml of water from our daily intake. This does not apply to dried fruit, of course, and, more importantly, to beer, fizzy drinks, juices, fruit compotes and so on. These contain a lot of salt, sugar and sodium, which make us consume more and leave us feeling increasingly hungry and thirsty.
Whether we are hungry or thirsty is another important question, apart from how much water we should drink each day – a question we often get the answer to wrong. Sometimes we simply need to „put something in our stomachs“. However, it often happens that we eat a large meal and then drink a huge amount of water. So, if we get that vague feeling in our stomach outside our normal mealtimes, it’s best to reach for a glass of water. But it should be drunk slowly, like a fine drink, not like medicine (a full glass in one go).
A reputable a US study shows that people who drink water regularly between meals consume 75 fewer calories a day. It doesn’t sound like a significant figure, but if you multiply it by 365 days, that comes to 27,375 calories a year. This, mind you, could mean a difference of as much as 4 kilograms in weight.
Actually, it isn’t really that important, as long as it’s clean. People have always drunk whatever water they could find, although we don’t deny the many benefits of variety.
Mineral water is defined by the presence of dissolved mineral particles at a concentration of 250 parts per million. Many of these minerals – calcium, magnesium and sodium – are beneficial, but in excessive concentrations they can have a negative effect. Sodium is added to „soften“ the water, but in excessive amounts it can raise blood pressure.
The widely held belief that a high mineral content is necessary for water to be beneficial is not necessarily true. According to the principles of osmosis, water with a low particle content (up to 500 mg concentration of dissolved substances) hydrates cells more effectively. The reason is that it penetrates the cell membrane more easily. Daily consumption of low-mineralised water, rich in silicon and metasilicic acid, is highly recommended. This helps to keep the skin smooth, supple and radiant.
„Kangen“ water is less popular here. It has an alkaline pH and can help neutralise the acidity in our bodies caused by our diet. If we manage to balance our pH to a healthy level, we’ll help ourselves achieve radiant, blemish-free skin.
We are bombarded from all sides with general guidelines on how much water we should drink each day. Some sources recommend 8 glasses a day, others at least 1.5 litres or 3 litres, and we recently heard of 4.7 litres. However, these guidelines are not universal and cannot apply equally to everyone. We simply need to assess how much water we should drink, taking body weight as one of the key factors. It is simply not possible for a 47-kilogram person (with 21 litres of water in their body) and a 90-kilogram person (with 54 litres) to need to drink the same amount of water. There are other factors too: the climate we live in, how much we are exposed to the sun, how active we are, and so on.
The formula that comes closest to the truth is 30 ml for every kilogram of body weight. For example, if you weigh 50 kg, 50 × 30 = 1,500 ml/day, which is one and a half litres a day. If you weigh 100 kg, you will need roughly 3 litres a day. If you weigh 62 kg – 1,860 ml, and so on. This is the most accurate possible answer to the question of how much water you should drink based on your weight in kilograms.
In fact, even just one glass of water three times a day (morning, lunchtime and evening) is enough to meet the daily minimum requirement. But we want the optimum, not the minimum, don’t we? And remember: there’s no one-size-fits-all formula, so listen to your body.
All you need to do is check the colour of your urine when you go to the toilet. If it’s pale yellow (straw-coloured), you’re most likely well hydrated. If it’s darker (the colour of beer) or slightly orange, you should increase your water intake.
Here’s what we recommend you do to easily get into the habit of drinking the right amount of water every day. That way, you’ll stay constantly hydrated and avoid alternating between cycles of harmful dehydration and over-hydration.
– carry some water in your bag; it can even be a bottle from home;
– keep a glass of water on your desk;
– keep a bottle of water by your bed at night;
– keep some water in your car;
– replace one of your drinks during the day (coffee, cola, juice) with a glass of water and drink it slowly, savouring every sip;
– replace one of the foods on your plate (bread, meat, milk) with fresh fruit or vegetables;
– when exercising or playing sport, make the most of every break to take a sip of water;
– When you go out and drink alcohol, always order water as well (even with your beer!).
At Body Aesthetics, we often receive enquiries asking: how much water should we drink before undergoing a treatment? Our experts always advise drinking plenty of water before and after our treatments. This is crucial for several reasons.
We believe that the best path to health and beauty is a gentle one. You simply need to follow it consistently every day. In this respect, we can learn a lesson from water – there’s no such thing as „silly“ water that flows uphill, is there? Something doesn’t necessarily have to be difficult, expensive or unpleasant to be good for our health. Let’s simply listen to our bodies to know how much water we need to drink, and not ignore them. Our bodies will thank us for it every day.
We hope you’ll find our advice useful. Be like water, friends! Stay healthy and do come along to laser centre Body Aesthetics, so you can enjoy beautifully hydrated skin even on the driest, hottest days.
The material How much water should we drink for health and beauty? was first published on Body Aesthetics.
