Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%. Basically, we are made of water!
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
The total amount of water we lose each day and need to replace is in fact greater than this – about 2.5 litres – but we get 1 litre of the fluid we need from food and the body recovers 0.3 litres from chemical reactions in our cells. The rest needs to be taken from drinks.
So, if you are 60kg, you should drink about 2 litres of water every day. And for 90kg weight, you’ll need about 3 litres of water. All you need to do is multiply 0.033 to your weight in kg.