The recommended daily amount of liquid is two to two and a half liters of water per day, depending on different factors such as age, sex, physical requirement, environmental conditions and pre-existing diseases. Ingesting the right amount of fluid quenches thirst, improves hydration levels, regulates the proper functioning of cells, promotes nutrient transport, improves joint lubrication and helps maintain body temperature.
According to the Hydra Study, 8 out of 10 Spaniards know the importance of hydration in health, although 50% acknowledge drinking less than the amounts recommended by experts. The water intake needs increase in athletes, adolescents and children in general. Older people, children and adolescents are especially vulnerable to the consequences of dehydration, since in the case of the elderly their thirst detection and identification mechanism fails and in children it is immature.
Therefore, it is necessary to ensure that these groups receive sufficient daily liquid intake. It is necessary to drink before being thirsty. Therefore, it is recommended to include as many drinks as possible to promote total fluid intake. For healthy people and depending on age and physical activity, in addition to water, consuming infusions, soft drinks, juices, dairy products, broths, etc, can help them ingest the amount of fluids they need. In the case of athletes, proper hydration is essential when developing any type of physical activity, as well as good rehydration during and after it.
Mineral water intake is preferable than carbonated, although this is also valid as a soda and for its organoleptic properties (color, smell, taste). It should be noted that soda drinks also raise blood pressure. Therefore, it is important that the largest amount of liquid ingested is water, and the rest are infusions, soft drinks, carbonated waters, etc.
Dr. Joseph Perez. Clinical Hospital of Z Rehab Center