Water is considered as one of the basic needs of human body as the human body consists 60% of the water. Therefore, many people have the question that how much water should be drank in a day.
Most of the experts suggest that a person should have 8 (ounce) glasses of water in a day. This 8 ounce amount of water is equal to either 2 liters or if we measure it in gallons, it will equal to half gallon. However this is just a rough estimation and requirement that the experts suggest.
Its not the hard, fast rule for drinking a water in a day. You should drink water whenever you feel thirsty and as much as you can.
Liters in 8 ounces glass of water:
This depends upon a scope of element but foremost it depends upon the size of the glass. For instance, in UK a 6-8 glasses for every day hypothesis is compared to around 1.2 liters and in US, 8 glasses for every day is assessed to be around 1.9 liters.
Standard glass size in US is assessed to be around 240ml or 8 liquid ounces. In light of these estimations:
240ml x 8 = 1,920ml
1 ml= 0.001 L
So, 1920ml = 1.9 Liters
Gallons in 8 ounces glass of water:
Number of fluid oz in a glass of water:
|Size of the container||Ounces (US)||Liters|
The conversion from ounces to gallons:
• 16 fl oz = 1/8 gallon
• 32 fl oz = 1/4 gallon
• 42 fl oz = 1/3 gallon
• 64 fl oz = ½ gallon
• 128 fl oz = 1 gallon
Thus according to the US conversions, 8 glasses equal to half gallons of water.
Why water is important?
There are multiple benefits of water, that makes it a basic need for the human body.
The most common benefits include a fresh and a healthy skin, greater and better digestion system and weight loss. Other benefits include:
1. Helping in the composition of saliva and oxygen:
The saliva is formed by the consumption of water and is very important for breaking the food particles. Therefore it makes the digestion easier and quicker for us. It also prevents mouth from any infections, as it keeps it healthier and also protect us from the tooth decay.
Similarly, our blood consists of approximately 90% of the water. This blood is circulated in different parts of the body as well as it also carries the oxygen, which is the basic componenet for human survival. Thus, this makes water an essential part of the body.
2. Maininting the body temperature:
During a hot temperature or any physical activity, our body loses a lot of water in the shape of sweating. If the water intake is not proper, all the water in the body will be lost and we will often feel hot throughout the day.
The reason is that the although our body is kept cool as we sweat, but if we don’t take enough water we will be dehydrated as the number of electorates of the body will be lost. Thus in order to have a better body temperature, drink as much water as you can.
3. Preventing the constipation and having a good digestive system:
If you have a constipation problem, you need to consider drinking water much as it will prevent from constipation. Along with other elements such as fiber, which are known to be a good problem solver for the constipation , water is also a very important element.
If your body has no water intake it can lead to many digestive problems. The bowel in our body needs a lot of water in order to work properly. Therefore, you need water before, after and during a meal to make your digestive system work faster.
Some other benefits include:
- It improves disposition
- It greases up the joints
- It pads the mind, spinal rope, and other delicate tissues
- It makes minerals and supplements open
- It forestalls kidney harm
How to maintain the water drinking routine?
Most of us are not in a habit of drinking water and wonder ways of how to form a proper schedule and routine so that we may drink a lot of water.
For this purpose, many applications have been formed that sends you a reminder throughout the day, when is the water drinking time and also keeps a check on the amount of water you had consumed. Beside this, if you want to form a
Natural water drinking routine, follow these tips:
Use some flavors to add in your glass of water, if you cannot drink the plain water.
Manage the fluid routine according to your body needs. If your body temperature is not regulated or you have digestive problem, then you need to take a lot of water.
No matter wherever you go, whether you are at your home or at a restaurant, try to take a glass or sip of water before every meal. This will set your habit of drinking water before every meal.
One technique of water drinking is called SMART, where the word SMART stands for:
• Time- Bound
For example, you may set a SMART goal to drink
8 ounces glass of water per day.
Always keep a water bottle with you.
Always try to drink mineral water or the sparkilng water.
Try to eat the foods which contain water such as:
• Cabbage = 92%
• Cantaloupe = 90%
• Watermelon = 91%
Make a habit of drinking water, before going to the bed and make it the first thing to do in thr morning.
Make some strict rules for yourself that no matter what you have to finish this bottle ofwater in a specific amount of time.
Giving yourself rewards is always a good idea. If you are able to set up and follow a water drinking routine, then provide yourself with some good incentives.
How much water should you drink a day?
On an average and according to rough estimate the adults shall drink at least 2 liters of water per day, However, if they are involved in some physical activity or exercising, then this amount can increase to 4 liters.
For children, it is recommended to also take 2 liters of water per day. Following is the age wise suggestion for drinking the water:
A baby takes mother feed approximately 780 Milliliters (ml), or a little more than 26 fl oz or recipe milk every day until the time of around a half year.
Prior to the age of a half year, plain water isn’t suggested for the new born babies.
This extents from around 525 ml to 1,200 ml for every day (45 fl oz) for a 8-kilo baby at a half year, or around 150 ml (5 fl oz) of each kilo of weight every day.
This is definitely a larger proportion than a grown-up needs. However, after newborn children begin devouring strong nourishment, they need less liquid from mother feed and recipe.
Youngsters matured more than a year
Youngsters should be made to drink water as a major aspect of the every day schedule, for instance, subsequent to brushing teeth and previously, during and after recess at school, when the climate is warm and as a supplement improved beverages and juice.
Guardians are encouraged to keep water bottles with their children and be careful about their drinking routines.
Tips for sick children:
The amount of water for these children should be:
Age Amount of liquid required
Up to 12 months = 3 cups
1 to 3 years = 4 cups
4 to 8 years = 5 cups
6 to 13 years = 8 cups
14 years and above = 1 to 13 cups for guys and 8 to 9 cups for females
For the grown-ups matured from 19 to 30 years :
The estimated amount of water suggested from all sources every day for most grown-ups somewhere in the range of 19 and 30 years old are:
3.7 liters ( 130 fl oz) for men
2.7 liters (95 fl oz) for ladies
Notwithstanding, during pregnancy, ladies are probably going to require an extra 0.3 liters (10 fl oz), and an extra 0.7 to 1.1 liters (23 to 37 fl oz) while bosom taking care of.
Adults above 30 years of age:
Grown-ups who are all around hydrated have been found to have:
• less falls
• less stoppage
• in men, a lower danger of bladder malignant growth
Lack of hydration has been connected to a higher recurrence of:
• urinary plot contaminations
• kidney disappointment
• more slow twisted recuperating
If someone is providing health care services to old aged people, then they are adviced to be careful about keeping them dehydrated and their frequent visits to the restroom too.
What is the validity of 8x8 rule of drinking water?
A research from 2002 inspected the logical proof behind the 8×8 rule.
It looked into many investigations, overviews and articles, finding positively no logical proof recommending that you have to drink eight 8-oz glasses of water every day for sufficient water consumption.
This depends upon the mild and extreme climatic conditions that how much water is required and the requirement may vary from a mild need in cold temperature v.s. severe need in hot temperature.
However not drinking enough water can cause dehydration, characterized as the loss of 1–2% of body weight because of liquid misfortune. In this state, you may encounter weakness, cerebral pain and weakened disposition.
At last, there is no science behind the 8×8 guideline. No tests have been directed to demonstrate its authenticity in that department, which is the reason numerous individuals trust it shouldn’t be followed under any condition. But it still have a benefit.
Nonetheless, a profit by the standard would be building up a water plan. By setting exacting rules for how much water to drink regular, you’re bound to have your water consumption at the bleeding edge of your brain.
Be that as it may, so as to remain hydrated and dodge mellow parchedness, you don’t have to thoroughly observe the 8×8 standard. Fortunately, you have an inherent impulse called thirst.
How much water to drink a day for loosing weight?
Along with other weight losing methods water helps in reduction of it too. You should drink 2200 mL if you are a female or 3000 mL for males of water every day in case that you don’t work out .
In any case, in the event that you exercise routinely for an hour, your water consumption ought to be more. Drink 900 mL of water or taste on 150-300 mL of water each 15-20 minutes while working out. You additionally need to remember the climate of a specific territory. Dry or moist regions can cause more water
misfortune through perspiring.
This implies you should continue tasting on in any event 150-200 mL of water at regular intervals on the off chance that you sweat a ton. Thus, on a normal, devour 4-5 liters (ladies) or 6-7 liters (men) of water for weight reduction.
Moreover, eating mineral-rich hydrating nourishment for the duration of the day should do the trick. You can devour the accompanying nourishment:
Drinking water is a necessity for human beings as water possess a large part of human’s body. It can prevent us from many diseases, provide a better and a healthier skin, helps in digestion and avoiding constipation, prevents from kidney’s infections and much more.
The most suggested pattern to follow for drinking water is the 8x8 method as it is the oldest method However, some recent researches have gone against this rule.
But it has an advantage that it is good to be followed by people who do not take water in any way.
This will help to set them a routine at least. Therefore, we would should try to drink as much water as we can.