Are You Drinking Enough Water?
Our body is made up of 50-70% water, so it's evident that we need to keep hydrated for survival and optimal health. But how much is enough, and how do you ensure you get the recommended amount of water?
How much water should you drink every day?
Your individual water needs depend on your health, if you are pregnant or breastfeeding, how active you are and the climate you live in.
Many different studies have provided a variety of recommendations over the years. For your body to function correctly, you must replenish its water supply by consuming beverages and foods that contain water. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
· About 3.7 litres (15.5 cups) of fluids a day for men
· About 2.7 litres (11.5 cups) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food, and the rest from drinks. I would not include alcohol or pop as part of this calculation because of sugar content, and they can be dehydrating.
I aim to drink at least 2 litres of water (8.80 cups) on an average day and more if I’m at the gym, hiking a long distance, or if it’s sweltering hot. You've probably heard the advice to drink eight glasses (2.2 litres) of water a day. It’s easy to remember and a reasonable goal.
Health Benefits of Water
Every cell, tissue and organ in your body needs water to work properly. Consistent hydration also:
· Helps remove waste and toxins through urination, perspiration and bowel movements
· Maintains normal body temperature
· Lubricates and cushions joints
· Protects sensitive tissues
· Carries nutrients throughout your body
Lack of water can lead to dehydration — a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. I rarely experience headaches, and when I do, it usually means I'm dehydrated. This is the same for fatigue.
Many years ago, I had consistent urinary tract infections-something that continued for a few years. I finally saw a specialist that asked me how much water I drank a day (something I had given very little thought to), and when I showed her my water bottle and told her "2 of these a day (about 2 litres or 4 cups) " her jaw dropped, and she said “no wonder!” She told me that this was part of the cause of my frequent UTIs, and my situation became so bad that I had to take antibiotics for 3 months. She advised me to start drinking more than 2 litres of water a day, and since I started following this advice, I rarely have had any reoccurrence of UTIs. When I have, it is directly connected to the lack of my water intake.
How do you know if you’re drinking enough?
This is easy by checking the colour of your urine (see chart below), and if you feel thirsty, you definitely haven't been drinking enough water and are already dehydrated. If you feel that you are drinking enough water and the colour of your urine is in the #5-8 range, see your doctor.
Should you worry about drinking too much water?
Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during prolonged or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia, and it can be life-threatening.
Tips to make it easier to get your 8 glasses a day.
· Upon rising, drink at least an 8 oz glass of water with a pinch of salt (sea or Himalayan, not table salt is best). The salt will help stabilize your electrolytes. It's essential to drink water before your morning coffee or tea.
· Carry a filled water bottle with you. Avoid purchasing bottled water because the chemicals from the plastic can leak into the water and to reduce plastic waste.
· Flavour your water with chopped up cucumbers, lemons, frozen berries, or mint leaves. This yummy addition makes it much easier to ensure that you are drinking enough.
· Use filtered water.
· Place a full large container of water where you can see it throughout the day to remind you to drink regularly.
· Avoid drinking late at night as this will interrupt your sleep.
Be well & cheers!
Anita
Resources
1) Mayo Clinic
Picture credits
1) Urine colour
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.