Health & Fit Here’s Exactly How Much Water You Should Drink Every Day

02:40  03 january  2020
02:40  03 january  2020 Source:   self.com

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So what gives? How much water should you drink a day ? And how can you tell if your daily water intake is enough? Let’ s get into it. That' s almost enough to fill a 2 liter bottle—which even the most diligent water - drinkers may find daunting. But that classic advice can be a little misleading.

But how much water should you drink a day , really? If I'm not mistaken, we're all supposed to be drinking more water than we currently are, pretty So stop sweating the whole eight glasses a day thing and think about it this way instead. According to the Mayo Clinic, the benchmark should really

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If you're anything like me, you're often wondering if you're drinking enough water. But how much water should you drink a day, really? If I'm not mistaken, we're all supposed to be drinking more water than we currently are, pretty much no matter what health or fitness goals we might have. In fact, it seems like the "drink more water" imperative applies even to people who don't have any specific health goals besides "keep being alive." But the question is: how much is enough? I'm happy to tell you that you don't have to do the guesswork anymore because we talked to experts who broke it all down.

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Use these guidelines to drink the right amount of water per day . If you ’re looking for a blanket recommendation on exactly how much water you should drink every day , you ’re going to be disappointed, but stay with us.

How much water should you drink each day ? It' s a simple question with no easy answer. Studies have produced varying recommendations over the No single formula fits everyone. But knowing more about your body' s need for fluids will help you estimate how much water to drink each day .

This is how much water you should drink a day, according to experts.

You've probably heard you're supposed to drink at least eight 8-ounce glasses of water daily. That's almost enough to fill a two-liter bottle—which even the most type A people may find daunting. But that classic advice can be a little misleading.

"Fluid requirements vary among individuals based on age, sex, activity level, and even where you live," Jessica Fishman Levinson, M.S., R.D., C.D.N., founder of nutrition counseling company Nutritioulicious tells SELF. So, how much water you should drink a day may actually vary each day, depending on the other things you're doing, eating, and drinking.

The Institute of Medicine of the National Academies of Sciences actually recommends2.7 (11 cups) liters to 3.7 liters (almost 16 cups) per day. But here’s the twist: They don’t say you need to drink all of that each day. Here's the deal.

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But how much water you should actually drink is more individualized than you think. We share the latest research, tips on how to get enough water We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here ’ s our process.

Drink plenty of water throughout the day to avoid dehydration. "Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic Water keeps every system in the body functioning properly.

But a lot of stuff counts towards your water intake.

All fluids count toward your daily intake, not just plain old H20. That includes all sources of water—from a basic glass of tap, to a cup of coffee, to the water content of the foods you eat (which, the IOM estimates, makes up about one-fifth of your daily fluid intake). If you listen to your body—drink when you’re thirsty, eat when you’re hungry—chances are you’re going to get what you need, or pretty close to it. So stop sweating the whole eight glasses a day thing and think about it this way instead.

According to the Mayo Clinic, the benchmark should really say "eight 8-ounce glasses of fluid," not water, because drinking things like milk, tea, and juice contribute to your total. "Good options for hydration without added calories are waters infused with fruit and herbs, unsweetened tea, and sparkling water," Levinson says. And by the way, regarding coffee, decent news for coffee lovers: As mentioned above, coffee indeed counts toward your water intake. The rub, though, is that caffeine is a diuretic, which means that when you drink coffee, you may pee more than usual. So, whatever water you get from the coffee is likely balanced out by the extra peeing. Hey, at least it's not extra dehydrating, right?

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Find out more about how much fluid the body needs every day , where we get this water from, what happens if We often hear that we should drink eight 8-ounce glasses of water a day . Here are some key points about daily water consumption. More detail and supporting information is in the article.

Maintaining water balance is essential for our survival. For this reason, our body has some intricate mechanisms for regulating when and how much we drink . At the end of the day , no one can tell you exactly how much water you need. Do some self experimentation… some people may function

Your diet can affect your daily water intake, too.

"Your body absorbs water in foods just like it would liquids," Levinson says. Many fruits and vegetables have high water content. Some good options: watermelon (duh), cucumbers, lettuce, celery, tomatoes, strawberries, oranges, and grapefruit. Even soup and popsicles count as fluids.

But some foods and drinks can increase how much water you need. "Foods with a diuretic effect may cause you to excrete more water so you may need more," Levinson says. If you eat high-sodium foods, your body likely will retain more water, leaving you thirstier. Drinking more fluids will help dilute your system and get fluids moving regularly again.

So, how can you tell if you're getting enough water?

Since you're not always keeping track of these sneaky sources of fluids, the best way to gauge your daily water intake is by how your body feels.

If you're thirsty, your body's telling you that you need more water. "You might already be dehydrated," Levinson says. Another good way to determine your fluid status is by taking a peek inside the toilet after you pee. "If your urine is light yellow, you're probably getting enough fluids. If it's dark or smells strongly, you probably need more water."

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It's also important to make a conscious effort to drink more whenever you're getting sweaty. Along with food, water is the fuel that powers your workouts. As you sweat, you're literally losing water, and you have to replenish it as you go. Aim to drink one or two cups of water before you exercise, and sip about a half to one cup of water every 15 minutes while you're working out. If you're sweating really hard, or if you're out in the heat, you might need more—listen to your body.

You don't need to obsess about hitting a particular number of cups/liters/gallons/bottles of water each day, but it can be helpful to get in the habit of drinking more regularly throughout the day. To make sure you're hydrated, keep a refillable water bottle with you all day so you can constantly sip whenever you want. For more tips, check out these 12 easy ways to drink more water every day.

A quick note about the idea that drinking more water can help you lose weight:

You may have heard this thrown around from time to time so we figured we'd clear the air. Staying hydrated is great for all sorts of reasons, but helping you lose weight isn't exactly one of them. That said, for some people, thirst and hunger cues are easy to confuse, so if you’re feeling famished even though you know you aren’t, it might be that your body really needs some water. So, in this case, if you’re not drinking enough water, you may be more likely to mindlessly snack throughout the day. Aside from that, you should aim to get enough water because it helps you feel great—end of story.

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Here are some subtle signs of dehydration that may mean you need to increase your daily water intake:

Some of the signs of dehydration are fairly obvious—but others aren't. If you're thirsty, you should drink. That's a no-brainer. But there are a few other signs of dehydration that aren’t as obvious.

  • You’re feeling super dry. When your body is begging for hydration, the need can manifest in various signs of dryness, including dry mouth, chapped lips, dry skin, and a lack of tears.
  • You have a headache. Doctors aren't quite sure why, but they think it might be because when hydration levels drop, so does blood volume, which can reduce oxygen supply to the brain.
  • Your muscles feel weak or crampy. Cramping, muscle spasms, and generally feeling weak or fatigued can all be indications of dehydration.
  • Your breath is randomly stinky. Having bad breath can be a tip-off that you need to sip some water. That goes with the dry mouth thing: Saliva has bacteria-fighting properties; when your saliva levels go down so does your mouth’s ability to fight odor-causing germs.

In addition to all that, rapid heartbeat or breathing, sunken eyes, fever, confusion, or delirium can all be signs of severe dehydration. If you have these symptoms, seek medical attention.

By the way, it is possible to overhydrate.

This isn't common, but it's more likely to occur during endurance activities, like running a marathon.

Marc Leavey, M.D., an internist at Baltimore's Mercy Medical Center, previously told SELF: "There are a scattering of cases [of overhydration] seen among athletes, runners, and those exercising and trying to consume extra water." Overhydration can cause a condition known as hyponatremia, which happens when the sodium levels in your bloodstream become unusually low, leading to your cells becoming waterlogged. Signs include feeling nauseated, confused, run-down, and irritable. Overhydration can also cause seizures and put you into a coma if it’s not caught in time.

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