Healthy hydration tips have alot to do with how much water must you drink a day? It’s a simple question with no simple answer. Studies have come up with various suggestions over time, discover ours when you read on.
For this healthy hydration tips to come in handy, one has to put up much work when it comes to individual water needs depend on a number of variables, including your health, how active you are and where you live.
One formula doesn’t fit all. But learning more about your body’s fluid needs will allow you to make an educated guess of how much water to drink per day.
What is the Health Benefit of Water?
Water is the primary chemical composition of your body and makes up 50% to 70% of body weight. Your body uses water for its operations.
Every cell, tissue, and organ in your body needs water to operate effectively. For example, water:
- Flushes out wastes through urination, sweating and bowel movements
- Helps control body temperature to normal
- Protects joints by lubricating and cushioning them
- Protects sensitive tissues
Dehydration can be caused by a deficit of water, a condition in which you lack enough water in your body to carry out normal functions. Mild dehydration can drain your energy and make you tired.
It can be caused by insufficient water, a condition in which you lack enough water in the body to carry out normal activities. Even mild dehydration will drain your energy and make you feel fatigued.
How Much Water do you Need?
Every day you lose water through breathing, sweating, urinating, and a bowel movement. In order to maintain your body’s functioning, you must replace its water by drinking fluids and consuming foods that contain water.
So how much fluid does the average healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is
- Around 15.5 cups (3.7 liters) of liquids daily for men
- Around 11.5 cups (2.7 liters) of liquids daily for women
These figures include fluids from water, other drinks, and foods. Around 20% of the total daily fluid intake is normally from foods and the remaining from beverages.
What About Drinking 8 Glasses of Water Daily?
You probably have heard the recommendation to drink eight glasses of water per day. That’s simple to remember, and it’s a good guideline.
Healthy people generally can obtain the fluid they need by drinking water and other fluids whenever they feel thirsty. For others, fewer than eight glasses per day might be okay. But for others, it might be more.
You might need to adjust your total fluid intake based on several factors:
1. Exercise
Anything that makes you perspire forces you to consume more water to compensate for the lost fluid. Drink water before, during, and after you exercise.
2. Environment
Weather conditions that are hot and humid will make you perspire and require extra fluid. Dehydration may also occur at high altitudes.
3. Overall Health
Your body loses water when you have a fever, vomiting, or diarrhea. Drink more water or take a doctor’s advice to drink oral rehydration solutions. Other illnesses that may need more fluid intake are bladder infections and urinary stones.
4. Pregnancy and Breast-feeding
If pregnant or breast-feeding, you may need to consume more fluid in order to remain well-hydrated.
Is Water the Only Solution for Staying Hydrated?
No. You don’t have to rely solely on water for your fluid needs. Food also supplies a great deal of it. For example, the majority of fruits and vegetables, such as watermelon and spinach, are made up of close to 100% water by weight.
In addition, beverages such as milk, juice, and herbal teas are mostly water. Even caffeinated drinks, coffee and soda, for instance, can be included in your water intake.
Just don’t overindulge in sugar-sweetened beverages. Regular soda, energy or sports drinks, and sweet drinks usually have added sugars that could provide you with extra calories you don’t require.
How do I Know If I’m Drinking Enough?
Your fluid needs are probably met if:
- You get thirsty very rarely
- Your urine is pale yellow or clear
- Your doctor or dietician can help you determine how much water is ideal for you daily.
To prevent dehydration and make sure your body gets the fluids it needs, have water as your beverage of choice. It is a good habit to have a glass of water with meals and between meals before, during, and after exercise.
Final Words
Excessive water use is not usual for well-nourished and healthy adults. Then, the endurance sports athletes occasionally overdrink water as part of an attempt to prevent dehydration with long or high-intensity exercise.
Drinking too much water will result in your kidneys not being able to eliminate the excess water. The sodium concentration in your blood becomes diluted. This is a state called hyponatremia and can be life-threatening.
