How many liters of water should we drink a day?

Surely you have heard about the importance of drinking water, as it is essential for digestion and hydration, as well as for the proper functioning of the entire body. Although there is much talk about the exact amount of water we should drink each day, here we tell you what the experts really say. The benefits of drinking waterSince water helps our body function properly, it is important to consume enough water every day, as this has many benefits for our health. Here we tell you more about the effects of drinking water.Improves digestionHelps expel bacteria from our bladderTransports nutrientsDelivers oxygen to cellsPrevents constipationRegulates blood pressureIs essential for jointsRegulates body temperatureKeeps you hydrated, helping you carry out all your activitiesProtects organsYou can also read: Does drinking a lot of water help with weight loss?How many liters of water should we drink daily?According to information published by Harvard University, healthy individuals need about 1.4 liters of water per day; however, the number varies depending on each case, as individuals have different needs. Therefore, it is recommended to take into account your physical activity, ailments, and overall health to calculate how much water you should drink daily. On the other hand, the Institute of Medicine (IOM) recommends that men consume 3 liters of fluids daily, while women should consume about 2 liters per day. However, it also notes that the amount of water may vary, as you will need more water on sunny days, if you exercise, or have a fever or diarrhea. In the case of children and adolescents, it is recommended that they consume between 1.4 and 1.8 liters of water daily. Meanwhile, the National Academy of Sciences, Engineering, and Medicine in the U.S. states that women should drink 2.7 liters of water, while men should drink 3.7 liters per day. However, it is worth mentioning that this number includes other liquids such as tea, juice, and the water obtained through food consumption. Remember that the amount of water we need will depend on factors such as: The climate of the place where you live. You should consume more fluids if you live in warm, humid, or high-altitude areas.Your diet. Remember that if you consume a lot of coffee, you will lose more fluids through urine, so you need to drink more water. This is also recommended for individuals consuming foods high in salt or sugar, as well as for those following diets that do not include fruits and vegetables, which are water-rich foods.The time of year. Since you sweat more during spring and summer, you should drink more water during these months.Your physical activity. If you play sports, you will need a greater amount of fluids.Your health. Remember that it is important to stay well-hydrated if you have a fever, diarrhea, or vomiting.You can also read: Tips for getting your little one to choose natural water instead of sodaWhat happens if I don't drink enough water?As mentioned earlier, not drinking enough water has many adverse effects on our health, but the main one is that you will be dehydrated, which triggers symptoms such as low energy, low blood pressure, dizziness, confusion, and very yellow urine. If you experience any of these symptoms, the best recommendation is to increase your intake of this vital liquid and consult a doctor. Can I drink other liquids besides water?The recommended daily amount of water, 2.7 liters for women and 3.7 liters for men, includes fluid consumption through food; however, there are some considerations you should keep in mind.Although coffee and tea are also liquids, these beverages contain caffeine, a substance that makes you lose more fluids when you go to the bathroom. It is best to drink a maximum of 2 cups of coffee a day, but you should reduce your intake if it causes symptoms such as anxiety.Juices, fresh waters, smoothies, and sodas can hydrate you; however, they contain large amounts of sugars, so it is better to avoid or limit their consumption.Sports drinks are a good option if you feel dehydrated, but remember that they also contain sugars, calories, and salt. In the case of energy drinks, their consumption should also be moderate, as they contain sugar and caffeine.In addition to drinking plenty of water, it is important to include fruits and vegetables that contain a lot of water in your diet. You can start by eating more lettuce, cucumber, celery, bell pepper, broccoli, melon, watermelon, pineapple, peach, and orange.Also, you can read: What are the benefits of eating lettuce?