Water is the most essential part of the day. Are you drinking enough water daily? Read below to find out.
Daily Water Intake Recommendations For A Healthy Life depends on many things. Your activity, climate, age, health, or weight. Your body loses water throughout the day. So, you need to give your body water even if you are not thirsty. Drinking enough water every day is good for overall health. The best thing is, it had zero calories. It can also help with managing body weight and reducing caloric intake when substituted for drinks with calories. Drinking water can prevent dehydration, a condition that can cause unclear thinking, mood change, body to overheat, constipation, and kidney stones.
Benefits of Water:
Your body is made up of 50-70% of water. Every organ needs water to work efficiently. Water helps you eliminating the wastes and keep your body at optimum temperature. Lack of water leads to dehydration and makes you more tired. Mild dehydration caused by exercise can have negative effects on both your physical and mental performance. Drinking water can cause slight increases in metabolism, and drinking it about a half-hour before each meal can help you eat fewer calories. Both of these effects can contribute to weight loss in some people.
- Keeping your body temperature optimum.
- Lubricating your joints.
- Protecting your spine.
- Helping you eliminate waste through urine, sweat, and bowel movements.
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Daily Water Intake Recommendations:
Eight glass of water is a good start. But, it is not based on some solid researched information. Every system in your body needs water to function properly.
Daily Water Intake Recommendations For A Healthy Life is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- And About 11.5 cups (2.7 liters) of fluids a day for women
20% of water comes from your food intake. The rest you have to complete through drinks.
Factors Affecting Fluid Intake:
You need to consider these factors in order to know the right amount of water you need.
- Exercise: If you are sweating throughout your day, you need more water than usual.
- Environment: High altitudes or high climates lead to sweating and dehydration.
- Health: fever, vomiting, or diarrhea makes you lose a lot of fluids.
Is water the only option to stay hydrated?
Obviously No, you can eat a lot of fruits and vegetables such as watermelon. You can also go for juices, caffeine, herbal teas, milk, soda, or energy drinks. These fruit juices can have some extra benefits to your life as they fulfil the requirements of your body.
How do I know if I am drinking a lot or very little water?
If you rarely feel thirsty or your urine is transparent/light yellow, your water intake is good.
Do not drink a lot of water as your kidneys can not get rid of excessive water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.
People with age 19 years or older need 131 ounces of water for men and 95 ounces for women. This is the overall fluid intake per day. Men should get 13 cups from beverages and for womnen, its 9 cups.
It depends on the age of the children. Girls and boys between 4 and 8 years old should drink 40 ounces a day which is 5 cups. This amount increases to 7 or 8 cups for children between 9 and 13 years old. For 14 to 18 years, 8 to 11 cups are necessary.
Women of Reproductive Age
If you are pregnant or breastfeeding, you need 80 ounces a day. Total intake should be more than 13 cups. It is important that you comply to these Daily Water Intake Recommendations for yourself and the baby.
Risk of drinking too much water
Drinking too much water causes hyponatremia. Extra water dilutes electrolytes in your blood and sodium level decreases. Symptoms include headaches, confusion, nausea, fatigue, muscle cramps, weakness, seizures, or even coma. Children are at higher risk of developing this condition. If you are at risk of developing this condition, drink a sports drink. Sports drink contains Sodium and other electrolytes.
Some Daily Water Intake Recommendations
- Carry a water bottle where ever you go.
- Focus on fluids intakes such as tea, milk, or fruits.
- Stop wasting money on sugary drinks. They are calories. Instead, order water with your meal. It is smart to choose water.
- You can add flavor to your water by adding some lemon or mint to it.
- If you work hard, drink sports drinks.
It is very important to drink water every day as it can make significant changes in your life. You can also read some of our articles on the benefits of drinking water in the morning. The best time to drink water is in the morning and at night just before sleeping. To read more similar articles subscribe to our website. These daily water intake recommendations can help you live a happy and fresh life.