You should drink at least two liters of water per day.
Sufficient, correct and adequate intake of vital liquid on a daily basis is considered one of the fundamental pillars of good nutrition. Therefore, just like on hot days, in winter it is also necessary to stay hydrated so that the body and mind function properly.
During cold days, the need to hydrate is felt less, the sensation of thirst decreases and since you also sweat less, it is common to reduce the consumption of liquids. However, it is important to know that the needs are not reduced and you should not wait until you are thirsty to drink liquids, since it is one of the first symptoms of dehydration.
Depending on the degree of dehydration, other symptoms may appear such as dizziness, headaches, tiredness and decreased physical and mental abilities. Insufficient hydration can also cause kidney and intestinal problems such as constipation. The skin can also be affected, causing dryness and loss of elasticity, especially in very cold weather. Staying well hydrated is a recommendation that helps both in the prevention and treatment of prevalent winter illnesses such as the flu and colds.
As for water requirements, they can vary according to age, gender, activity levels and environmental conditions. In general, the recommendation is to drink between 2 and 2.5 liters of water per day.
| Boys and girls from 2 to 3 years old Boys and girls from 4 to 8 years old Children from 9 to 13 years old Girls from 9 to 13 years old Adolescent child over 14 years of age Adolescent girl over 14 years old Male (adult) Female (adult) Pregnant lactating woman |
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It is essential to remember that hydration goes beyond drinking one or two glasses of water, but that replenishment must be permanent and throughout the day.
Water is also obtained through other drinks and liquid foods such as fruits and vegetables, natural fruit juices, soups or broths. Although beverages containing caffeine (coffee, tea and soft drinks) are not recommended as a source of hydration for the body, since they have a diuretic effect, causing the body to eliminate water, on cold days coffee and varieties of hot infusions preferably without added sugar, always taking care that the daily consumption of water is adequate.
Among the fruits with a high water content, grapefruit, tangerine and orange stand out, which also provide vitamin C, watermelon, melon. While, among the vegetables, there is the squash, the pumpkin, the chuchú (air potato), the tomato, the eggplant and zucchini.
