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  • Benarkah Kita Harus Minum Air Putih 8 Gelas per Hari Agar Tidak Dehidrasi?

Benarkah Kita Harus Minum Air Putih 8 Gelas per Hari Agar Tidak Dehidrasi?

Benarkah Kita Harus Minum Air Putih 8 Gelas per Hari Agar Tidak Dehidrasi?

Daftar Isi

Bagikan :


Sebagian besar komponen tubuh manusia adalah air. Air dalam tubuh berfungsi untuk mengedarkan nutrisi ke seluruh tubuh, melancarkan sirkulasi darah, melindungi jaringan tubuh dan mempertahankan suhu tubuh. Jika kekurangan cairan (dehidrasi), tubuh akan lemas, sulit berkonsentrasi, dan mudah lelah.

 

Berapa Kebutuhan Cairan per Hari?

Anda tentu sering mendengar anjuran untuk minum air sebanyak 2 liter per hari. Dilansir dari laman Kemenkes RI, orang dewasa dianjurkan untuk mengonsumsi air putih sebanyak 8 gelas berukuran 230 ml setiap harinya atau sekitar 2 liter per hari. Meskipun demikian, angka tersebut bukanlah acuan mutlak untuk mencukupi kebutuhan cairan harian setiap individu.

Dilansir dari Healthline, kebutuhan cairan harian setiap orang berbeda-beda. Selain pengaruh usia dan jenis kelamin, beberapa faktor yang memengaruhi kebutuhan cairan individu antara lain:

  • Lokasi tempat tinggal
  • Pola makan
  • Cuaca
  • Lingkungan
  • Tingkat aktivitas
  • Kehamilan

Orang yang tinggal di tempat bersuhu panas dan lembap cenderung membutuhkan asupan cairan lebih banyak daripada orang yang tinggal di cuaca dingin. Bagi Anda memiliki gaya hidup aktif, rajin berolahraga dan banyak menghabiskan waktu di pagi dan siang hari dengan berdiri atau berjalan, kebutuhan cairan Anda akan lebih banyak dibandingkan dengan orang yang kesehariannya duduk di balik meja kantor.

Begitu juga dengan Anda yang sedang hamil, menyusui dan memiliki masalah kesehatan lainnya seperti diare, muntah, memiliki batu ginjal, kemungkinan akan membutuhkan asupan cairan lebih banyak dari biasanya.

 

Tanda-tanda Dehidrasi

Dilansir dari Mayo Clinic, anjuran untuk minum 8 gelas per hari dibuat agar mudah diingat dan diterapkan dalam kehidupan sehari-hari. Namun untuk memenuhi kebutuhan cairan tubuh harian yang sebenarnya, para ahli menyarankan untuk memerhatikan tanda-tanda dehidrasi yang seringkali tidak disadari. Beberapa tanda tubuh sedang kekurangan cairan antara lain:

  • Bibir dan mulut terasa kering
  • Kehausan 
  • Jarang buang air kecil
  • Urine berwarna kuning gelap
  • Badan mudah lelah
  • Pusing
  • Mudah merasa bingung

Apabila Anda mengalami tanda-tanda di atas, atau ketika Anda berkeringat cukup banyak, tenggorokan terasa kering dan merasa haus, sebaiknya segera minum air sebanyak yang Anda butuhkan untuk mencegah dehidrasi semakin parah. Selain gejala yang dapat Anda rasakan, warna urine juga dapat memberikan tanda jika tubuh Anda mengalami dehidrasi.

Anda dapat membaca juga mengenai Kenali Tanda Dehidrasi dari Warna Urine.

 

Haruskah Minum Air Putih 8 Gelas per Hari untuk Mencegah Dehidrasi?

Cara paling sederhana untuk memenuhi kebutuhan cairan tubuh adalah dengan minum air putih. Namun, minum air bukanlah satu-satunya cara agar tubuh tidak kekurangan cairan. Anda bisa menjaga hidrasi tubuh dengan mendapat asupan cairan lain dari makanan dan minuman yang dikonsumsi sehari-hari. Dilansir dari Medicine Net, berikut ini beberapa cara menjaga asupan cairan tubuh tetap terpenuhi selain dengan minum air putih:

1. Makan Buah dan Sayur yang Banyak Mengandung Air

Mengonsumsi buah dan sayur yang banyak mengandung cairan dapat membantu memenuhi kebutuhan cairan tubuh. Anda dapat mengonsumsinya secara langsung atau diolah dalam bentuk infused water, minuman jus, dan salad. Beberapa buah yang memiliki kandungan air tinggi antara lain semangka, jeruk, melon, stroberi. Sedangkan untuk sayuran, Anda dapat mengonsumsi timun, selada, zucchini, dan seledri.

2. Minum Susu Skim

Selain mengandung berbagai vitamin dan mineral, susu skim juga lebih efektif untuk mengembalikan hidrasi tubuh setelah berolahraga dibandingkan air dan minuman berenergi.

3. Makan Makanan Berkuah

Makanan seperti sup dan kuah kaldu bukan hanya mengandung nutrisi tinggi namun juga kaya akan cairan sehingga membantu mencegah Anda mengaami dehidrasi. Untuk santapan sehari-hari yang menyehatkan, Anda dapat menambahkan sayuran seperti brokoli, wortel, jamur dan tomat ke dalam makanan berkuah.

 

Setiap orang memiliki kebutuhan cairan tubuh yang berbeda-beda. Apabila Anda kesulitan memenuhi anjuran minum air putih 8 gelas per hari, Anda bisa mengonsumsi makanan dan minuman lain yang banyak mengandung air. Penting untuk mengenali tanda dehidrasi pada tubuh dan segera minum air jika Anda merasa haus.

Cari tahu lebih banyak mengenai kebutuhan cairan dan hidup sehat Anda di sini!

 

 

Writer : Ratih AI Care
Editor :
  • dr Ayu Munawaroh, MKK
Last Updated : Jumat, 14 April 2023 | 23:36
Tags : Dehidrasi Air putih obat dehidrasi anak kebutuhan air putih kebutuhan cairan harian kekurangan cairan

Butler, N. (2020). How Much Water Should You Drink Per Day?. Available from: https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#how-much-you-need

Kementerian Kesehatan RI. (2018) Berapa Takaran Normal Air Agar Tidak Kekurangan Cairan Dalam Tubuh?. Available from: http://p2ptm.kemkes.go.id/preview/infografhic/berapa-takaran-normal-air-agar-tidak-kekurangan-cairan-dalam-tubuh#

Mayo Clinic. Dehydration. Available from: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

Mayo Clinic Staff. Water: How Much Should You Drink Every Day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#

Medicine Net. (2021). What Is the Quickest Way to Rehydrate Your Body?. Available from: https://www.medicinenet.com/what_is_the_quickest_way_to_rehydrate_your_body/article.htm

Elliott, B. (2017). 19 Water-Rich Foods That Help You Stay Hydrated. Available from: https://www.healthline.com/nutrition/19-hydrating-foods#section9

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      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
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      Bindings
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      Backtrace
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:260
      • vendor/laravel/framework/src/Illuminate/Routing/Route.php:205
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      Backtrace
      • vendor/spatie/laravel-activitylog/src/ActivityLogger.php:174
      • vendor/spatie/laravel-activitylog/src/Traits/LogsActivity.php:88
      • app/Http/Controllers/WebController.php:779
      • vendor/laravel/framework/src/Illuminate/Routing/Controller.php:54
      • vendor/laravel/framework/src/Illuminate/Routing/ControllerDispatcher.php:43
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      Hints
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      Backtrace
      • view::web.v2.single-post-healthpedia:37
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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