How Much Water Do I Need Each Day?
The Importance of Staying Hydrated.
Another common question I hear from new clients is; how much water should I drink each day? This is an important question, staying hydrated is key to achieving any of your fitness goals. Let’s go over the importance of water, the role it plays in our bodies, and hopefully help get an answer on how much you should be consunming.
What are the health benefits of water?
Water is an essential element of all life and a principal component of your body, making up about 50% to 70% of your body weight. Every cell, tissue, and organ in your body needs water to work properly. For example, water gets rid of wastes through urination, perspiration, and bowel movements. It also keeps your temperature normal, lubricates and cushions joints, and protects sensitive tissues. 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.
How much water do you need?
Our body loses water through breath, perspiration, urine, and bowel movements. Therefore, it is essential to replenish the water supply by consuming beverages and foods that contain water. According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake 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. There are many factors that affect how much you should be consuming, you want to find what works for you working off of these guidelines. 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.
What about the advice to drink 8 glasses a day?
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough, and others might need more. You need to modify your total fluid intake based on several factors.
Factors affecting water intake:
Exercise: If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during, and after a workout.
Environment: Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
Overall health: Your body loses fluids when you have a fever, vomiting, or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy and breastfeeding: If you are pregnant or breastfeeding, you may need additional fluids to stay hydrated.
Is water the only option for staying hydrated?
No. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight. In addition, beverages such as milk, juice, and herbal teas are composed mostly of water. Even caffeinated drinks can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed, and can cause you to lose your progress in the gym.
How do I know if I'm drinking enough?
Your fluid intake is probably adequate if you rarely feel thirsty, and your urine is colorless or light yellow. To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water; with each meal and between meals, before, during and after exercise, if you feel thirsty. Staying consistent with this practice will ensure you avoid dehydration. It's rare for healthy, well-nourished adults to drink too much water. However, athletes may occasionally drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water, and the sodium content of your blood becomes diluted. This is called hyponatremia and can be life-threatening.
In conclusion, water is essential to your health and well-being. It's important to consume enough water to ensure that your body functions properly. Remember the recommended daily fluid intake 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, but that number can slide greatly depending on where you are in your journey. find what works for you, stick to it and create a healthy habit that will have a huge impact on your health and well being. Stay hydrated out there.