Water

How Much Water Should You Drink?

The body is about 60% water. Water is lost from from the body during the day. To prevent dehydration, you need to drink adequate amounts of water. There are many different opinions on how much water you should be drinking every day. Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

However, some health gurus believe that you need to sip on water constantly throughout the day, even when you’re not thirsty. As with most things, this depends on the individual. It also depends on the temperature and the activity level. 

Many people claim that if you don’t stay hydrated throughout the day, your energy levels and brain function start to suffer. Studies have shown that a fluid loss of 1.36% after exercise impaired mood and concentration. Other studies show that mild dehydration (1–3% of body weight) caused by exercise affects performance and brain function. 1% body weight is about a half of a pound in a female or a pound in an average sized male.

Does Drinking a Lot of Water Help You Lose Weight?

Some claims state that increased water intake may reduce body weight by reducing your appetite. The researchers estimated that drinking 68 ounces (2 liters) in one day increased energy expenditure by about 96 calories per day. Additionally, it may be beneficial to drink cold water because your body will need to expend more calories to heat the water to body temperature. Drinking water about a half hour before meals can also reduce the number of calories you end up consuming by suppressing appetite.

Liberal drinking of water may help with lowering the incidence of constipation, cancer, acne, gout and kidney stones. 

Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect. One myth is that caffeinated drinks, such as coffee or tea, don’t help you hydrate because caffeine is a diuretic. These drinks are still helpful. Many foods contain significant amounts of water.

Trust Your Thirst. Few debate that you should drink when you are thirsty. Maintaining water balance is essential for survival. There really is no science behind 8x 8oz glasses of water rule.  However, during times of increased sweating additional water, may be needed. 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 very long, intense exercises may also need to replenish electrolytes along with water. Your water need also increases during illness and especially with vomiting and diarrhea.

How Much Water do you really need?At the end of the day, no one can tell you exactly how much water you need. This depends on the individual. Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others it only results in more frequent trips to the bathroom. Please be conscious of the plastic you use as you do increase your water intake.

If you want to keep things simple, these guidelines should apply to the majority of people:

1.   When you’re thirsty, drink.

2.   When you’re not thirsty anymore, stop.

3.   If it is hot or you are ill drink more.