The Benefits of Drinking More Water

About 70% of the human body is water, making hydration crucial for staying healthy. At JC Fit City, we're committed to your well-being! Discover the benefits of drinking water and learn how to calculate how much water to drink per day with our easy water intake calculator. Everyone’s water needs are different—find out how many ml of water you should drink a day based on your body. Curious about the perks of drinking 2,000ml daily? Let’s dive in and explore the benefits of drinking 2,000ml of water a day!

5 Key Benefits of Drinking Water

1. Boosts Circulation
   Staying hydrated keeps your blood flowing smoothly, supporting a healthy heart and circulatory system.

2. Regulates Temperature
   Sweating helps cool you down. Drinking enough water, especially in heat or after exercise, prevents dehydration and heatstroke.

3. Supports Joint Health
   Joints contain about 80% water, which reduces wear and the risk of arthritis.

4. Enhances Skin Appearance
   Hydrated skin looks firm and youthful, while dehydration can cause sagging.

5. Aids Kidney Function
   Water is vital for kidneys to efficiently remove toxins and waste.

How to calculate how much water to drink per day?

How many ml of water should we drink in a day? Experts suggest drinking 30 - 40ml per kg of body weight. For example, an adult weighing 50 kg should drink 1,500-2,000ml of water daily (30-40ml x 50 kg).

However, this amount may vary based on individual circumstances. For instance, during exercise, heavy sweating, or illness, the body needs more water, so intake should be increased accordingly. On the other hand, those who are frail, have heart or kidney conditions, or are elderly should monitor their water intake to avoid excessive consumption and undue strain on the body.

Benefits of drinking 2,000 ml of water a day

Our body loses about 2,000 ml of water daily, so generally, drinking this amount can adequately replenish it. There's no need to worry about water intoxication from drinking more than 2,000ml unless it's consumed in a very short period, which can dilute the salt in your blood, causing low sodium levels, with symptoms like headaches or vomiting. It's best to distribute your water intake evenly throughout the day to avoid excessive consumption at once.

Tips for Staying Hydrated

1. Start Your Day with Water:
   Kickstart your morning with a glass of warm water to awaken your system and cleanse your digestive tract.

2. Sip Throughout the Day:
   Regular, small sips are better than gulping large amounts, reducing strain on your kidneys.

3. Hydrate Before and After Exercise:
   Drinking a small glass of water before exercise can boost performance, and replenishing fluids afterward helps restore energy and prevent muscle cramps.

4. Adjust your water intake as needed:
   If you work or live in a hot environment, or engage in intense physical activities, you should increase your water intake. Similarly, when you're sick or have a cold, staying hydrated can aid in a quicker recovery.

5. Avoid Overhydration:
   Limit intake to 500ml at a time. Distribute your water evenly throughout the day.

JC Fit City invites you to track your daily water intake and embrace a healthier lifestyle today!