How Much Water Should You Drink Per Day?
About 60 percent of your body is water
Most of the urine and sweat also cause the body to continuously lose water during the day due to regular bodywork, such as shortness of breath. To avoid dehydration, you should drink plenty of water from drinks and food every day.
There are different opinions on how much water you should drink each day.
Health experts generally recommend eight 8-ounce glasses weighing about 2 liters or half a gallon a day. This is called the 8 × 8 rule and it is very easy to remember.
However, some experts believe that even if you are not thirsty, you must continuously soak in water throughout the day.
Like most things, it depends on the person. Many factors (both internal and external) ultimately affect the amount of water you need.
This article looks at some water consumption studies to distinguish truth from fiction and explains how to easily stay better hydrated for your personal needs.
How much water do you need?
The amount of water you need depends on many factors and varies from person to person. For adults, the general advice of the US National Academy of Sciences, Engineering, and Medicine is about:
11.5 cups a day for women (2.7 liters)
15.5 cups a day for men (3.7 liters)
These include water liquids, tea and juice drinks, and domestic foods. You get an average of 20 percent of your water from the food you eat.
You may need more water than anyone else. The amount of water you need depends on:
Where you live. You will need more water in hot, humid, or dry areas. If you live in the mountains or at high altitudes, you will need more water.
Your diet. If you drink a lot of coffee and other caffeinated beverages, you can lose more water from excess urine. If your diet is rich in salty, spicy, or sugary foods, you should drink more water. Or, if you haven't eaten a lot of hydrating foods, have more in the water, like fresh or cooked fruits and vegetables.
Temperature or season. Sweating may require more water during the warmer months than during the cold season.
Your environment. If you spend a lot of time outside in the sun or in hot temperatures or in a heated room, it can feel intense.
How active are you. If you are active during the day or walk or stand a lot, you will need more water than the person sitting at the desk. If you exercise or are vigorously active, you should drink more to reduce water loss.
Your Health. If you have an infection or fever, or if you lose fluid due to nausea or diarrhea, you should drink more water. If you have a health condition like diabetes, you need more water. Some diuretics can also cause you to lose water.
Pregnant or nursing. If you are pregnant or nursing your baby, you will need to drink more water to stay hydrated. Your body is working after two (or more).
SUMMARY:
Many factors affect the amount of water you need to stay healthy, including your health, activities, and the environment.
Does Drinking Water Affect Energy Levels And Brain Function?
Many people claim that if you don't stay hydrated all day, your energy levels and brain function start to suffer.
There are many studies that support this.
A study of women found that resistance after exercise increased liquid fat and concentration by 1.36 percent after fat and increased the frequency of headaches.
Another study from China, followed by 12 men from the university, found that not drinking water for 36 hours had significant effects on fatigue, attention and focus, reaction speed and short-term memory.
Even mild dehydration can reduce physical performance. A clinical study of older, healthier men found that a loss of just 1 percent of body water reduced their strength, endurance, and muscular endurance.
Losing 1 percent of your body weight doesn't sound like a lot, but it happens when you sweat a lot or are sitting in a very warm room and not drinking enough water.
SUMMARY:
Mild dehydration due to exercise or heat can have a negative effect on your physical and mental functioning.
Does drinking plenty of water help you lose weight?
There are many claims that drinking more water can increase metabolism and reduce body weight by curbing your appetite.
One study found that drinking more water than usual was associated with weight loss and bodybuilding scores.
Another review of the study found that chronic dehydration was associated with obesity, diabetes, cancer, and cardiovascular disease.
In another previous study, researchers estimated that drinking 686 ounces (2 liters) a day due to a thermogenic reaction or rapid metabolism increased energy expenditure by about 23 calories. The amount was growing but could add up over time.
Drinking water half an hour before a meal can also reduce the amount of calories you eat. This can happen because it is easier for the body to be thirsty for the hungry.
One study found that those who drank 17 ounces (500 ml) of water before each meal lost 44% more weight in 12 weeks than those who did not.
Overall, it seems that drinking enough water, especially before meals, helps control your appetite and maintain healthy body weight, especially when combined with a healthy eating plan.
What's more, drinking plenty of water has other health benefits.
SUMMARY:
Drinking water causes a slight and temporary increase in metabolism and drinking it half an hour before each meal can help you eat fewer calories.
Both of these effects can contribute to weight loss in some people.
Does more water help prevent health problems?
Your body needs to drink enough water to function as a whole. A number of health problems can also respond well to increased water intake:
Constipation. Increasing your water intake can help with constipation, a very common problem (12, 13).
Urinary Tract Infections Recent studies have shown that increasing your water intake helps prevent recurrent urinary tract and bladder infections.
A previous study of kidney stones concluded that high fluid intake reduced the risk of kidney stones, although more research is needed.
Hydration of the skin. Studies show that more water leads to better skin hydration, although more research is needed to improve clarity and effects on acne.
SUMMARY:
Drinking plenty of water and staying properly hydrated helps with some health problems such as constipation, bladder and bladder infections, kidney stones and dehydration of the skin.
Do other liquids count in total?
Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have significant effects.
One myth is that caffeinated beverages like coffee or tea do not help you hydrate because caffeine is a diuretic.
Indeed, studies show that the diuretic effects of these drinks are weak, but they can cause excessive urination in some people. However, even caffeinated beverages help to add water to your body as a whole.
Most foods contain different levels of water. Meat, fish, eggs and especially fruits and vegetables contain water.
Together, coffee or tea and water-rich foods can help maintain fluid balance.
SUMMARY:
Other beverages can contribute to fluid balance, such as coffee and tea. Most foods also contain water.
Indicator Of Hydration
Maintaining the water balance is essential for their survival.
For this reason, your body has a sophisticated system to control when and how much you drink. When your total volume of water drops below a certain level, thirst begins.
It is carefully balanced with processes like breathing, you don't have to consciously worry about it.
You know how to balance your body's water levels and when to tell you to drink more.
While thirst can be a reliable indicator of dehydration, relying on thirst may not be enough for optimal health or optimal physical performance.
When you're thirsty, you're already feeling the effects of too little hydration like fatigue or headaches.
Using the color of your urine as a guide can be more helpful in knowing if you are drinking enough. Aim for clear, pale urine.
There really is no science behind the 8 × 8 rule. It is completely arbitrary. That being said, in certain circumstances, the water may require an increase.
The most important may be during increased sweating. This includes exercise and hot weather, especially in dry weather.
If you sweat a lot, be sure to refill the lost fluid with water. Athletes who practice long and hard can replenish electrolytes, such as sodium and other minerals, in addition to water.
Your need for water increases during pregnancy and breastfeeding.
You need more water when you have a fever and when you have vomiting or diarrhea. If you want to lose weight, consider your water intake.
Also, older people may need to drink their water consciously because thirst processes can be started by mistakes due to aging. Studies show that adults over the age of 65 have a higher risk of dehydration.
SUMMARY:
Most people do not need to pay much attention to their water intake, as it is an automatic signal of thirst in the body.
However, it requires a greater focus on the amount of water you consume in certain situations.
BOTTOM LINE:
At the end of the day, no one can tell you how much water you need. It depends on many factors.
Try to see what works best for you. Some people may function better with more water than usual, for others it just results in more frequent trips to the bathroom.
If you want to keep things simple, these guidelines should apply to most people:
Drink often enough throughout the day for clean, pale urine
When you are thirsty, drink.
During intense heat and exercise and other tips mentioned, be sure to drink enough to make up for the loss or excess fluids needed. That's!
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