How much do you know about your body? Yes, you may be aware that your body has more percent of water, It is 60%. But do you know it loses water equally throughout the day, through sweat and urine. The water loss is even with your regular body functions such as breathing. You may get plenty of food and water everyday and prevent dehydration.
There are different opinions on the water quantity you need to drink daily. The recommendation of health experts :
- Eight ounce glasses= about 2 liters= or half a gallon a day. ( Also known as the 8 x8 rule).
However, a few experts believe you must sip water constantly whole day, even if you are not thirsty. Like all other things, the need for water also varies with each individual, the external and internal factors.
Let us see here the details about the intake of water to stay well hydrated.
How much water do you need?
The amount of water you need relies on various things and differs with each person. General recommendation for adults is around:
- Women a day 11.5 cups (2.7 liters)
- Men a day 15.5 cups (3.7 liters)
It includes the other fluids that are same as the water, it includes juice and teas, and also water from food. You get 20% of water even from the intake of your foods.
Again , how much water you need depends on:
- Your diet. If you are drinking coffee many times a day and also other caffeinated beverages, you may lose water more with extra urination. It means you need to drink more water, especially if your diet is high in spice, salt, or sugar. Water is essential if your intake does not include much of hydrating foods high in water such as cooked or free vegetables or fruits.
- Place you live. You require to drink more water in humid, hot, or dry areas. The need is more if you live at a high altitude or in the mountains.
- Your activity. It depends on the activity levels. If you stay active all day, stand a lot, or keep walking, you requirement of water is more than a person sitting at a desk. If you involve in intense activity or exercise, you must drink more to cover water loss.
- Season or temperature. More water necessity is during warmer months due to perspiration. If you are spending outdoors time more in the hot temperatures or sun, or the room is heated, it is possible to feel thirstier faster.
- Breastfeeding or pregnant. Nursing your baby or pregnant need drinking more water to stay hydrated. It is because your body is working for two.
- Your health. During fever or infection more water is required, or if you vomit or have diarrhea, you lose more fluids and need to drink more water to stay hydrated. Health condition such as diabetes also requires more water. Medications such as diuretics result in losing a lot of water and the need to drink more water becomes inevitable.
How to Know How Much Water I Am Drinking?
Your urine color will inform you if you are drinking the right water quantity or not. The signs are in analyzing the urine color:
- If you are drinking adequate water, the urine will be pale yellow or clear.
- If you are not taking enough water, the urine color is darker.
Yet, you may consult with your doctor and increase the water quantity. It is a must if you have health problems.
What Is The Best Time To Drink Water?
There is no doubt that timing matters even to drink water. It plays a crucial role in health development. Drinking plenty of water is good for health, but many people do not know about the importance of timing.
Here is a guide suggesting the best time to drink water:
- Day time- Start your day with plain warm water one glass. Drink it in the morning it helps you stay hydrated and increase the intake of water gradually all through the day.
- Before food- Drink a glass of water just half an hour before the intake fo food. It will give a more fuller feel. The food amount will be reduced. It helps people wishing to reduce weight and is useful.
- After and before physical activity- Water loss is apparent with sweat and water loss is high in physcial activity. It is important to involve in physical activity and to drink plenty of water after and before to keep your body replenised and hydrated to replace the lost fluids. Physical workout results in excessive fluid loss causing a negative impact on physical performance. It is recommended to have an energy drink or even plenty of water to restore lost fluids.
Note: Set a timer to drink water at intervals than drinking a lot of water at once.
Is Water The Only Solution to Stay Hydrated?
No. Water is important, but fluids of any kind keeps you hydrated. Water is the best as you stay calorie-free. Caffeine beverages such as tea or coffee fulfill your water requirements, but consuming it in moderation is important. If not, it creates health issues. Veggies, fruits, herbal or flavored drinks, and milk contribute to water intake daily. They provide different minerals and vitamins for your body.
A few suggestion to stay hydrated:
- Carry everywhere a water bottle.
- Add a lemon, cucumber or lime slice or some herb to your water instead of drinking plain water.
- Drink water, when hungry. It is because most times thirst is mistaken as hunger.
- Drink plenty of water during, before, and after an exercise or workout.
Note: Drinking water does not satisfy your real hunger.
Also, se a reminder to drink on first waking up, before 30 minutes of your breakfast, lunch, dinner, and also before hitting your bed. If not, another alternative is to set reminder and drink a glass of water at the end of every two hours.
Consider The Following
You become dehydrated when your body does not receive enough water. The indication of dehydration are:
- Urine color is darker
- Feeling dizzy
- Little or no urine
- Mood swings
- Mouth and lips become dry
- No tears, even if you cry
Water is necessary for everyone for your body organs to function properly. Eventually, no can tell how much water you need exactly, as it relies on various factors.
Experiment and see what works right for you. Some function better drinking more water, while for some bathroom visits become frequent. Drink to ensure you stay hydrated and your urine is clear or pale in color, drink when thirsty, drink during exercises and high heat, and compensate for any loss of fluids.