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RDI for water
Have you ever had a day when you just feel off, feel tired or not able to concentrate as much? What is your go to remedy or cause? Is your first thought water? I mean water as, how much have you consumed for the day? Could you be dehydrated? Could you use more water to boost you out of that slump? When I have to start considering this as a cause, I term it water on the brain. In order to keep the amount of water I consume daily at the recommended levels, I have to make a conscience effort to track and consume what I need. Do you know what the recommended daily intake of water is? I believe there are many theories on this, so lets break down why water is so important to begin with.
According to the US Department of Agriculture, water recommendations are based on sex, age, and health status. In the United States, the recommended daily intake (RDI) for total water intake is 3.7 liters per day (L/day) for human males older than 18, and 2.7 L/day for human females older than 18 which includes drinking water, water in beverages, and water contained in food. However, the specific recommendations vary based on the amount of water that you lose on a daily basis through urination, metabolism or perspiration. As well, these recommendations will be higher for people who live in a hot climate or exercise or are physically active, resulting in more perspiration.
The following are USDA Recommendations for water intake states that everyone needs from under one liter to nearly 4 liters based on sex, age, and health status. Here are some specifics:
Newborns and Infants: 0.7 to 0.8 L daily from breast milk or formula
Toddlers: 1.3 L daily
Young Children up to 8 years old: 1.7 L daily
Boys age 9-13: 2.4 L daily
Teenaged boys and adult men: 2.7 L daily
Girls age 9-13: 2.1 L daily
Teenaged girls: 2.3 L daily
Adult women: 2.7 L daily
Pregnant women: at least 3 L daily
Lactating women: 3.8 L daily
These recommendations are made because the body is made up of 80% water, muscles are made primarily of protein and water. Your body needs water for digestion, perspiration, rebuilding cells and to keep your blood pumping through the body. Drinking enough water ensures your body can relieve the body of toxins, through urination and perspiration. These reasons back up why depending on your age, sex, health status and climate play a role in the amount of water you will need to consume to stay hydrated. You consume water in beverages, and foods you eat. Examples of foods that contain water are: apples, oranges, melons, celery, and cucumbers.
Like always, make sure you eat a balanced diet and drink your RDI of water to feel your best. Everything we eat or drink affects the way our body performs. Lets make a conscience effort to keep the body performing at its best!