Urine: 1.000 - 1.200 ml (highly variable)Mandatory amount of water: (600-800ml)Free water: 500mlFaeces: 100 - 200 mlLungs (exhaled air): 400 mlSkin: 1 000 ml (highly variable) - Evaporation: 500 ml - Sweat: 100 – 2.500 ml

INTAKE (2-2,5 L/day)

- Intake (highly variable): Beverages (70 – 80%): 1.200 – 1.500 ml Food (20 – 30%): 1.100 ml

- Metabolic water: 300 – 400 ml- Lungs (inhaled air): < 200 ml

Water is essential for life, it is the main component of our body mediating in many functions (maintenance of body temperature, nutrient transport to cells, as well as removing waste products, etc.) and it cannot be synthesized. Therefore, it must be provided on a daily basis in adequate supply to compensate for the losses suffered thus maintaining an adequate water balance.

Hidration

LOSSES (2-2,5 L/day)

What dehydration means?Dehydration is a condition that occurs when an individual has lost so much fluid that the body can no longer function normally and develops signs and symptoms due to the loss of fluid. Hypertonic dehydration occurs when there is an imbalance of water and salts in the body. Hypertonic dehydration differs from hypotonic dehydration, which is due to too little salts in the body. Isotonic dehydration occurs when the amount loss of water and salt are equal.

Water loss % Effects

1 – 2 % Thirst, dry mouth, weakness, loss of appetite, increased cardiac work.

3 – 4 %Lower physical performance, difficulty concentrating, blood volume depletion, urine retention, headache

5 – 6 %

Increased body temperature and respiratory rate, hypotension, somnolence, mental confusion, feeling of weakness, irritability, darkening of urine.

7 – 10 %Dizziness, forced breathing during exercise, muscle spasms, delirium, impaired kidney function, hypovolemia, exhaustion, coma.

>10 % Hypovolemic shock and kidney failure

Water requirements may vary for each person depending on:

Physical activity

Diet Environmental conditions

(heat and humidity)

Alcohol consumption

Health-related

problems

Age: decreased perception of thirst,

digestive function, and kidney function.

Medicines (diuretics or laxatives, for

instance)

Specific considerations for special situations

Increased water requirements: 1-1,5 ml per calorie intake (2,5 - 2,75 l/day).

Drinking water throughout the day: drinking water at meals favors the ingestion of food. Drinking amid 4-6 glasses of water or other drinks between meals should be taken according to preferences.

Greater need for water than adults: it will vary depending on the physi-cal activity they carry out.It is important to establish good hydration habits in the earliest phases of life.

During pregnancy, increase water intake by over 300 ml/day.Drink several glasses of water spaced out throughout the day will help to reduce gastric acidity.

Depending on its intensity, duration or environmental conditions, physical exercise can lead in a loss of 2-5 ml of water per minute of physical exercise.

CHILDREN:

ELDERLY PEOPLE:

ATHLETES:

PREGNANCY AND BREASTFEEDING :

Before physical exercise During physical exercise After physical exercise

400 - 600 ml of water or sports beverages (those including minerals and carbohydrates)

For every 20 minutes of physical exercise, among 150-300 ml of liquids should be intaken

At the very least the recommended amount of lost liquids will be ingested, paying attention to the replacement of sodium as well.

Dehydration decreases the ability to perform short term high intensity efforts and long-standing efforts.

During breastfeeding, water intake should be increased by over 700 ml/day

Water should preferably have a very low mineralization to avoid hydroelectrolytic imbalances and decompensations (arterial hypertension, congestive heart failure).

Drink 2 to 2.5 liters of liquids on a daily basis: liquids intake should be made through beverages and food (broths, soups, fruits and vegetables) throughout the day.

GENERAL HYDRATION GUIDELINES

1.Special attention should be paid to situations that may lead to dehydration: high heat and environmental dryness, fever, diarrhoea, vomiting, etc.2.Recognizing the symptoms of dehydration: thirst, dry mucous membranes and skin, decreased amount of urine and, in more severe cases, sudden weight loss, dark and concentrated urine, drowsiness, headache and extreme fatigue.3.Water and other beverages with different flavours are necessary to ensure adequate hydration: beverages with mineral salts, specifically sodium, and with rapid-absorbing sugars, can better facilitate rehydration. 4.It is convenient to hydrate before, during and after exercise in order to replace losses through sweating. On hot days do not exercise during the early afternoon.5.Following a varied and balanced diet: rich in fresh fruits and vegetables. If you eat a copious meal you should drink more liquids. Always consult your doctor if you are on any kind of diet, your hydration needs may vary.6.

Limit alcoholic beverages consumption: alcohol has a diuretic effect and can worsen situations of dehydration.7.Consult your pharmacist if any medication you take regularly may change your hydration status: using certain medications, such as diuretics, can affect your hydration level, increasing the risk of dehydration and heat exhaustion.8.

Pharmaceutical advice: