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Normally, approximately 2.5 litres of water is required daily for a fairly sedentary adult in a normal environment to replace the total loss of water that occurs though urine, faeces, skin and lungs.
Just under half of this should be in the form of drinks such as water or cold herbal teas and just under a litre from food. The remaining 300ml is created by the body from its own metabolic processes.
What happens if you don’t drink enough water?
1. The pulse rate goes up and there is an increase in the rectal temperature
2. Respiration increases
3. Tingling and numbness of fingers and feet
4. Blood concentration increases
5. Diminution of blood volume and more difficult circulation
The difficulty and inadequacy of the circulation of blood under these conditions leads to:
1. difficulties in breathing
2. gastro-intestinal upsets
3. feelings of sickness and not wanting to eat
4. if it continues, muscular and emotional problems
In an animal trial, restricted water intake led to irritablitiy and in some cases, bad temper.
Thirst
It has been demonstrated that under intense physical activity a male will only drink voluntarily around 50% as much water as what is required to replace losses from urine and sweat. Only after rest and food do the cravings for the required amount of water return to replace the fluid deficit.
Hot Drinks
Drinking hot liquids can cause a rise in internal body temperature. The body will sweat to bring the temperature down. In medical practice this is sometimes used as a deliberate ploy to temporarily raise body temperature or induce the body to sweat. So cool or cold liquids are preferred to hot ones to replace fluid losses. This is especially the case if hot drinks are always the preferred choice rather than cold ones.
Sugar drinks
During physical activities lasting less than 90 minutes, water is generally the beverage of choice, however, the inclusion of small concentrations of carbohydrate (6%-8% carbohydrate) have been shown to better sustain power output over water alone during physical activities that produce fatigue in 60 minutes or longer.
