AIFC Facts Sheet: Fluids

How much do people need to drink?

While individual fluid needs vary depending on body weight, climate and activity levels, most physiologists/nutritionists agree that people need to drink at least eight 8-ounce glasses of fluid daily, equivalent to two litres. That equals a drink each hour of the working day.

Why is it important to drink so much?

On average an adultโ€?s body is made up of 10-12 gallons of water (up to three-quarters of our body weight). Good hydration is vital to health. Without water, we would die in a matter of days, whereas we can survive for up to eight weeks without eating food.

We lose about 1-2 litres of fluid each day when we breathe, sweat, urinate, and defecate. We lose even more when we are physically active. This fluid has to be replaced.

Every part of the body, from the individual cell to the entire circulation system, depends upon water to function.

Our kidneys filter out impurities from the bloodstream and excrete them via urine. Kidneys need an adequate amount of fluid (minimum one litre) to function properly.

Infants, children, pregnant women and elderly people have special needs for fluids.

What are the signs of dehydration?

The effects of dehydration range from thirst and weakness to impaired kidney function. In extreme cases, dehydration can even lead to coma and death.

SIGNS OF DEHYDRATION

Mild

Thirst

Headache

Fatigue

Flushed skin

Dry mouth and throat

Moderate

Rapid heart rate

Dizziness

Low blood pressure

Weakness and lack of energy

Highly concentrated urine, but low in volume

Severe

Muscle spasms

Swollen tongue

Poor blood circulation

Increased weakness

Failing kidney function

Dehydration is complete when urine is clear.

How can dehydration be avoided?

Drink plenty of fluids! In addition to water, there are lots of options for fluid replacement, from milk and fruit juice to soft drinks and soups.

Fruit and vegetables can also be a source of fluids as they can contain up to 95% water.

Do people need to drink more fluids when exercising?

People who are physically active should drink additional fluids over and above the recommended two-litre daily minimum as appropriate.

There is a time-lag between water loss and thirst. It is important for athletes to ensure that they consume fluids two hours before exercising and replace lost fluid during and straight after training and competition.

Is it possible to overdose on fluids?

Most people have little risk of drinking too much fluid. Experts estimate that the healthy human body can cope with an intake of up to 20 litres (about five gallons) of fluid per day!

Five good reasons to drink plenty of fluids

Fluid is essential in helping your body rid itself of impurities.

Fluid is essential for sweating, the bodyโ€?s natural cooling system, even more important in hot, humid weather or when exercising.

Proper hydration aids good digestion.

Fluid intake helps keep skin moist and supple.

Proper hydration helps prevent fatigue.