Guide to calculating your family’s drinking water consumption

Introduction

Water is an important component of our daily lives and plays an important role in our overall health and well-being. It is important to ensure that the whole family is properly hydrated by consuming adequate amounts of water each day. Determining the right amount of well-purified drinking water for your family members will help promote health and prevent dehydration. In this article, we will give you a step-by-step guide on how to calculate your family’s drinking water intake.

Step 1: Understand the factors that affect your water consumption

Several factors influence a person’s water intake. These include age, gender, body weight, level of physical activity, climate and general health. It is important to consider these factors when calculating your family’s drinking water needs.

Step 2: Initial estimate of daily water needs

The National Academies of Sciences, Engineering and Medicine provide general recommendations for daily water consumption. These recommendations suggest an adequate daily intake of about 3.7 litres (or about 13 glasses) of fluid for men and 2.7 litres (or about 9 glasses) for women. However, these recommendations may vary depending on individual circumstances.

It should be understood that we are talking about the body’s total need for fluids. For example, when you eat fresh vegetables, you also get water. It is estimated that about 40 % of your daily water intake comes from food.

Step 3: Consider individual factors

To determine the specific water needs for each family member, consider the following factors:

• Age: Children and infants have different hydration needs than adults. Consult your pediatrician or use age guidelines to determine your children’s water needs.
• Gender: Men usually need more water because of their higher muscle mass and metabolic rate.
• Body weight: The greater the body weight, the more water is needed. As a general rule of thumb, it is recommended to consume 20-35 milliliters of water per kilogram of body weight (over and above what comes into the body with food).
  For example, a person weighing 70 kilograms needs 1400-2450 milliliters of water per day, depending on their physical activity.
• Level of physical activity: People who regularly engage in physical activity or sports need additional water to compensate for fluid loss through perspiration. Consider the duration and intensity of physical activity when calculating your water intake.

  You can assume that the water intake (per kilogram of weight) for people with low physical activity is 20 ml, and 35 ml for people with high physical activity.

• Climate: Hot and humid climates tend to increase water loss through perspiration, so it is important to adjust your water intake accordingly.

Step 4: Make adjustments according to specific situations

Certain circumstances may require additional adjustments to your family’s water intake:

• Pregnancy and breastfeeding: Pregnant and breastfeeding women should increase their water intake to support their own hydration needs and those of their baby. Consult a health care professional to determine the amount of water needed in this case.
• Illnesses or special health conditions: Some health conditions may require increased water intake. For example, people with kidney stones or urinary tract infections may benefit from drinking more water. Consult a health professional for individual recommendations.

Step 5: Encourage healthy hydration habits

Counting your family’s water intake is only the first step. It is equally important to encourage healthy hydration habits. Make sure clean water (we don’t recommend tap water) is readily available at home, and encourage family members to carry reusable water bottles with them to stay «hydrated» throughout the day. Encourage children to drink water with meals and limit sugary drinks that can contribute to dehydration.

An example of calculating the daily drinking water allowance

Consider a family consisting of two adults (60 kg and 80 kg) and one 12-year-old child (45 kg).

The recommendations given above can be used when calculating the water requirement for a youngster. Assuming an average physical activity level of the family, we obtain (60+80+45)*30 = 5.5 liters.

Note that this is the amount of extra fluid that needs to be consumed over and above the water taken in with soups, vegetables and fruit.

Conclusion

Determining your family’s drinking water intake is an important step in promoting health and preventing dehydration. Considering factors such as age, gender, body weight, level of physical activity, climate and individual characteristics will help you calculate a more accurate estimate of your daily water needs.

Remember to adjust calculations as needed and encourage healthy hydration habits so that your family maintains optimum health. Stay healthy!