How much water should I drink?
Diva - 30 Dec 21
How much Water should I drink Fun Fact of the day! Your body is about 60 percent water. Yes, you read that correctly. Scary actually right? The Human body constantly loses water throughout the day, this is mostly through urinating and sweating but also from regular body functions like breathing. For us to prevent dehydration, we need to drink plenty of water every day. We will go deeper into this. Physically, you need water to maintain your body and all your systems. But we also have a metaphorical analogy that we would like to share. Drinking water is important, but you also need to hydrate your soul.
However, some experts believe that you need to sip on water constantly throughout the day, even when you’re not thirsty. As with most things, this depends entirely on the individual. Many factors (both internal and external) ultimately affect how much water you need. This is just a proven fact. We will talk about how to easily stay well hydrated for your individual needs.
How much water you need depends on a lot of things and varies from person to person. For adults, the general recommendation from The National Academies of Sciences, Engineering, and Medicine is about:
- 11.5 cups (2.7 litres) a day for women
- 15.5 cups (3.7 litres) a day for men
This includes fluids from water, beverages like teas, and from food. You get an average of 20 percent of your water from the foods you eat.Food Options with a 90-100% water content, include the following:
- Drinks like fat-free milk.
- Fruits, especially cantaloupe, strawberries and watermelon.
- Vegetables like lettuce, cabbage, celery, spinach and cooked squash.
Food Options with a 70-89% water content, include the following:
- Fruits including bananas, grapes, oranges, pears and pineapples.
- Vegetables such as carrots, cooked broccoli and avocados.
- Dairy products like yogurt, cottage cheese and ricotta cheese.
About 60% of your body is made of water. This plays a big role in keeping all of your body systems working well and functioning optimistically. On the take back what we are saying is when you Stay well hydrated it can help reduce your risk of developing kidney stones, urinary tract infections and constipation.
Individuals who are very active can lose more water through sweat, as the body tries to cool itself down. The same is true at higher altitudes and when you are out in extreme temperatures. Plus, illnesses such as fever and diarrhoea promote additional water loss as well.
You might need more water than someone else. How much water you need also depends on some other factors.
- Where you live. You will need more water in hot, humid, or dry areas. You’ll also need more water if you live in the mountains or at a high altitude
- Your diet. If you drink a lot of coffee and other caffeinated beverages you might lose more water through extra urination. You will likely also need to drink more water if your diet is high in salty, spicy, or sugary foods. Or, more water is necessary if you don’t eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables.
- The temperature or season. You may need more water in warmer months than cooler ones due to perspiration.
- Your environment. If you spend more time outdoors in the sun or hot temperatures or in a heated room, you might feel thirstier faster.
- How active you are. If you are active during the day or walk or stand a lot, you’ll need more water than someone who’s sitting at a desk. If you exercise or do any intense activity, you will need to drink more to cover water loss.
- Your health. If you have an infection or a fever, or if you lose fluids through vomiting or diarrhoea, you will need to drink more water. If you have a health condition like diabetes you will also need more water. Some medications like diuretics can also make you lose water.
- Pregnant or breastfeeding. If you’re pregnant or nursing your baby, you’ll need to drink extra water to stay hydrated. Your body is doing the work for two (or more), after all.
The Risks of Dehydration and Over-hydration
It is also possible to become over hydrated. Although this is not as common, athletes and individuals with certain medical conditions may be at higher risk for over hydration. Symptoms of severe over hydration are often similar to dehydration and may also require medical attention. For example, confusion and seizures can occur. Individuals participating in long stretches of physical activity, such as marathons, often need to replace both water and sodium losses. In these events, a hydration schedule is usually followed, and beverages such as sports drinks may be recommended.
Can my water intake affect brain activity and energy levels?
Losing 1 percent of body weight might not seem like a lot, but it’s a significant amount of water to lose. This usually happens when you’re sweating a lot or in a very warm room and not drinking enough water throughout the day.
Does drinking a lot of water help me lose weight?There are a lot of claims out there that drinking more water may reduce your body weight by increasing your metabolism and curbing your appetite. For the most part, this is true. Sometimes we reach for food when all our bodies essentially want and need is a glass of water and not added calories with the food you chose to eat instead of drinking more water.
It has been proven that drinking more water than usual correlated to a decrease in body weight and body composition scores. There was also a study done that found chronic dehydration was associated with obesity, diabetes, cancer, and cardiovascular disease.
Drinking drinking (2 litres) of water in one day increases energy expenditure by about 23 calories per day due to a thermogenic response, or a faster metabolism.
One study showed that people who drank (500 mL) of water before each meal lost 44% more weight over a 12 week period compared to those who didn’t. Take it from us, drink a glass or 2 of water prior to your meal. This will help you not to overeat as well.
Does more water help prevent certain health problems?
- Constipation. If you struggle with constant constipation then Increasing your water intake can help you with constipation, this is a very common problem under woman who do not take in the daily required amount of water.
- Urinary tract infections. Increasing water consumption may help prevent recurring urinary tract and bladder infections
- Kidney stones. High fluid intake decreased the risk of kidney stones, If this is a problem you might be experiencing it is worth it to try and up your daily fluid intake.
- Skin hydration. More water leads to better skin hydration, though more research is needed on improved clarity and effects on acne.
Do fluids count toward my daily total?Plain water is not the only drink that contributes to your fluid balance but we highly recommend trying to stick to pure water. Other drinks and foods can have a significant effect too.
Most foods contain water in varying levels. Meat, fish, eggs, and especially Fruits and vegetables all contain a good amount of water. If you struggle eating fresh fruits and vegetables we would recommend trying to add them to a smoothie which will be easier to drink and you will be reaping the benefits and nutrients of the fruits and fresh vegetables
Indications for hydration to look at:
There really is no science behind the 8x8 rule. It is completely arbitrary. That said, certain circumstances may call for increased water intake. The most important one may be during times of increased sweating. This includes exercise and hot weather, especially in a dry climate. If you’re sweating a lot, make sure to replenish the lost fluid with water. Athletes doing long, intense exercises may also need to replenish electrolytes, like sodium and other minerals, along with water.
Your water need increases during pregnancy and breastfeeding. So be sure to increase your intake as your body asks for it. You will also need more water when you have a fever and when you’re vomiting or have diarrhoea. If you desire to lose weight, consider upping your water intake too. Furthermore, older people may need to consciously watch their water intake because the thirst mechanisms can start to malfunction with ageing. Studies show that adults over 65 years old are at a higher risk for dehydration.
2. When you’re thirsty, drink water.
3. During high heat and exercise and other mentioned indications, make sure to drink enough to compensate for the lost or extra needed fluids.
4. That’s it! Just try to have your daily 2L of water a day, it is essential for your body to function in a good way.
We have established as we mentioned in the beginning of this blog, fuelling and hydrating your body physically is most certainly needed, but we have also come to the conclusion that there is a water pitcher metaphor that everyone needs to implement in their life.