Water is essential. How much water do we need?

How much water should one drink a day

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Water turnover per day

Without accounting for perspiration, the daily water turnover for an adult is around 4% of your body weight, 2.8 litres for a 70kg person.

Water Requirements

  • The average inactive woman needs about 2.2 litres per day
  • The average inactive man needs about 2.9 litres.
  • When it is humid, hot, dry, windy, when you’re exercising, sweating, working in an air-conditioned environment, or breastfeeding, you will need a little more.

About a third of your water requirements will come from food. The recommended amount to drink is about eight 250ml glasses (a quart) of water per day. If you are overweight you generally need one additional 8 oz-glass (250ml) for every 25 pounds of excess weight.

Drink water for health

Water may be almost the only thing most of us will ever need to stay healthy. Learn to recognize what your body is telling you. If you suffer from headaches, stomach pains, fatigue, or many common ailments, try drinking a glass of water or two before reaching for the proprietary medicine.

Drink water as you get up, ½ an hour before meals, between meals, and before you go to bed (unless you have to get up a few times during the night). Don’t drink water during meals as it interferes with the digestive process and may cause indigestion, acidity and nausea.

Asthma & Allergies

Asthma and allergies occur when the body’s regulating neurotransmitter systems (histamine and its agents) become excessively active in response to some or other stressor or toxin. Rising histamine levels should be treated by increasing water intake so that the histamine’s purpose can be satisfied rather than blocked.

High cholesterol, high blood pressure, hypertension and heart problems.

If you don’t drink enough water, your blood can become thick and sluggish and may cause problems. Drink enough water so that it can flow properly and fat deposits can be washed away.


Thirst is an emergency response signalling that you are already dehydrated.

One of the major causes of ill-health is dehydration.

Black tea, coffee, and alcohol are diuretics which drain water and minerals from the body rather than replacing fluid.

Symptoms or signs of dehydration:

Headaches, fatigue, loss of appetite, flushed skin, heat intolerance, light headedness, dry mouth and eyes, a burning sensation in the stomach, cravings for cool, wet liquid and dark urine with a strong odour. In the morning your urine will be yellow and should get paler by mid-morning. If it isn’t, you know you are not drinking enough water.

Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu, strengthen the immune system, and help prevent constipation.

Kidneys pass the buck to liver when they are stressed.

Your kidneys need enough water to work properly. When they can't operate to capacity, some of their load is dumped onto the liver. One of the liver's primary functions is to metabolize stored fat into usable energy for your body. If the liver has to do some of the kidney's work, it can't operate at full throttle. It metabolizes less fat, so more fat remains stored in your body, and weight loss stops.

Fluid retention

The best treatment for fluid retention is to drink enough water. When your body gets less water it perceives this as a threat to survival, and holds on to every drop. Water is stored in extra cellular spaces (outside the cell). You will notice this in swollen feet, legs and hands.

Diuretics force out stored water along with some essential nutrients and offer a temporary solution at best. Your body perceives this as a threat, and will replace the lost water at the first opportunity, so the condition quickly returns.

The best way to overcome the problem of water retention is to give your body what it needs, plenty of water. Once the body has enough water, the stored water will be released.

Water assists in reducing fat deposits

Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of you take it for granted, water may be the only true "magic potion" for permanent fat loss. Some evidence suggests that drinking cold water can actually help burn calories as it takes energy to heat it up to body temperature.

Natural appetite suppressant.

Water suppresses the appetite naturally and helps your body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits.


Related Topics and Links

Return to Coach Coaching Stars HOME Page
Return to top-of-page - How much Water
Bottled water is toxic for you and our planet

Weight Management for a slender new you

Diets make you fat


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