It is a well known fact that water is important for your health. But how much water should you drink a day? This is not so clear and there are all sorts of conflicting opinions and suggestions on this issue.Drinking water is important because it helps you in many ways including:
- It helps you lose weight and burn fat.
- It lubricates the joints.
- Water cools the body and preserves proper temperature.
- It helps to suppress and reduce your appetite.
- It regulates bowel movement and digestion.
The list goes on and on.
You don’t just drink water. You get it from your food as well. Fruits and veggies are full of water, but even dry foods like bread and potatoes are largely made up of water. However, nothing beats drinking water as a beverage.
Let’s see how much water should you drink each day…
One generally accepted guideline is for adults to drink 8 glasses of water each day. A glass is defined as containing 8 ounces of water each. So, you should drink 64 ounces of water per day.
The good thing about this recommendation is that it’s simple to follow and easy to calculate. However, it is not as accurate as one would hope.
The problem is that this guideline is way too general for my taste. The 8 glasses of water a day rule is the same regardless of your gender, height, weight, and age. This doesn’t seem right. A 200 pound man will likely require more water than a 120 pound woman.
Furthermore, your activity level determines how much water your body is losing each day due to sweating. Where does this come into play? A person who works outdoors, doing physical labor is likely to lose more water than a person sitting behind a desk in an airconditioned room.
The environment and outside temperature are also important. A person in a humid and hot environment loses more water than a person in a cool one.
For these reasons another approach has been developed and it’s called the replenishment approach. You need to have a feel for how much water you’re losing and replenish that by drinking. The best way to judge how much water you need is the color of your urine.
If your urine is yellow or dark, the you need to get some water into you pronto. The darker your urine is, the more dehydrated you are. If your urine is close to translucent, then you’re likely alright.
I recommend to not go below 8 glasses of water a day but to make sure you don’t require more. It will help you to burn fat, lose weight, and feel better.
How Much Water Should You Drink a Day?
Water for Life!
How much water should you drink a day?
Water is absolutely critical to our body which comprises about 75% water; the brain has 85%, blood 90%, lungs 90%, muscles 75%, kidney 82% and even bones has 22%. Basically, we are made of water!
Water dissolves many valuable nutrients, minerals, and chemicals in the biological processes and transports them to different parts of our body. The carbohydrates and proteins that our bodies use as food are metabolised and transported by water in the bloodstream. Water is just as important in the transport of waste and toxins out of our bodies. Without the replenishment of fresh water, our body will fail to function, start to waste away, and finally collapse. An adult loses about 2.5 litres water every day through perspiration, breathing, and elimination (urine and faeces), and when the body loses 5% of its total water volume, symptoms of dehydration such as thirst, unexplained tiredness, irritation, dark urine, will begin to show up.
The consequence of consuming insufficient water can be devastating to our body. The cells will start to draw water from the bloodstream instead, causing the heart to work harder. At the same time, when the kidneys fail to cleanse the blood effectively due to inadequate water, the liver and other organs will have to work harder, putting them under extra stress. Continuous water loss over time will speed up aging but increase risks of diseases and health issues such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.
So, how much water should you drink a day? How much water is enough for you? The minimum amount of water you need depends on our body weight. As a general guide, for two pounds of body weight, an ounce of water is required. So, if you are 60kg, you should drink about 2 litres of water every day.
The secret to overcoming many health issues like pain, inflammation, lethargy, mental fatigue, anxiety, depression, obesity, in fact can be found in water – the most common healing medicine. Drink enough of water, there is healing power in it. Don’t indulge in drinking soft drinks, thinking they can quench your thirst. Carbonated high fructose corn syrup drinks are diuretics; the caffeine in it squeezes liquids out of the body and depletes our water reserves. They are wrong substitutes of water.
Hydrate yourself adequately daily. Ask yourself how much water should you drink a day and target to make it happen. Many of you might have heard of this water therapy for good health maintenance – On a daily basis, first thing early in the morning, head straight for the kitchen and drink 5 glasses of water (about 1 litre) even before you brush your teeth or wash your face. Wait for at least half an hour before you take your breakfast.
How Much Water Should You Drink A Day To Lose Weight? On Water and Weight Loss
A lot of time, thought, and effort is put into losing weight, changing dietary habits and re-shaping body composition. Are you one of the thousands trying to eat less, control appetite, reduce cravings and lose body fat? Most people try very hard and the whole effort to lose weight just gets too hard. The good news is that you don’t need to change your work ethic or will-power, in most cases you just need to work on your water and nutrient intake, with emphasis on both the quantity and quality of the water you drink.
So, how much water SHOULD you drink a day to lose weight? Studies and opinions on this vary but one of the most popularized concepts over the past 10 years (in terms of water consumption quantity) has been to drink eight, 8 oz. glasses of water every day. This guideline is based upon people of average weight and therefore you should adjust your intake according to your own weight.
For example, if you are a 225 lb. person, your recommended daily consumption would be more like ten, 8 oz. glasses of water per day while if you only weight 95 lbs., then six, 8 oz. glasses of water should be sufficient.
Taking in a satisfactory quantity of water every day is important because water helps your body perform a large number of tasks, including its ability to metabolize food and carry waste nutrients out of your body – important factors in losing or maintaining your weight.
However, when trying to lose weight, perhaps even more important than the quantity of water you drink is the quality of the water! Simply put, drink waters (and eat foods) that are high in natural nutrients and you’ll lose weight naturally.
Our primary reason for eating and drinking is to acquire nutrients. Your body craves the nutrition it needs to keep our bodily processes running 24 hours a day for the length of your lifetime. So, if the water you drink and food you eat are basically lacking in nutrition, your body will continue to seek it through continued hunger, cravings, and more eating.
It’s not your fault, most bottled waters and tap waters have been through a filtration or reverse osmosis process and are lacking natural minerals and nutrients, while our foodstuffs are continually losing their nutritive value due in part to poor farming and environmental practices, not to mention processing and preservatives. So, your body ends up not getting the nutrients it wants and needs. You end up deficient in life’s necessary materials.
You can easily correct this dietary deficiency by choosing to drink and eat right – for your body and life longevity. Choose fresh, organic fruits and vegetables and choose drinking water that is a natural well water with dietary elements and dietary compounds like calcium, magnesium, potassium and even alkaline substances like sodium bicarbonate.
Organic fruits and vegetables are now in much bigger supply and easier to find. Unfortunately, finding a natural, healthy mineral water here in the United States is not easy to do. We are fortunate in Texas to have one of the best natural water alternatives nearby in Mineral Wells, Texas. This water, with its naturally occurring blend of so many vital dietary elements and compounds, not only hydrates your body with clean, natural water, but also fulfills your body’s needs for essential nutrition. With a surplus of natural nutrients through healthy eating and drinking, you body will crave less food and you’ll end up with what you want, a leaner and healthier you with much less effort! So count your nutrients and not calories and look and feel your best… and live longer!
How Much Water Should You Drink a Day to Lose Weight?
If you’re anything like me, you probably prefer drinking diet soda or diet Snapple over water. Unfortunately, not drinking water will cause health problems. So the question is how much water to drink a day to lose weight? First, I’ll give you a run down on why H20 is important for your overall health. Then I’ll answer the question as to how much you should drink per day.
The Function of Water and Our Body
Scientific studies indicate that 55% to 78% of our bodies are comprised of water. So roughly, two thirds of our body is made up of water. Obviously, we need to stay hydrated if we are to keep our bodies running smoothly.
Breakdown of Tissue and Organs
To understand how important the consumption of water is to keeping our bodies running smoothly, here is a breakdown of the percentage it plays in our tissue and organs. Our muscles consist of 75% water. 90% of our brain is made up of water. Our bones are made up of 22% water. Our blood is made up of 83% water.
Still doubt the importance of drinking water? Here are some more fun facts as to how our body uses H2O to run smoothly.
How Water Makes Our Body Function
Water does a myriad of things. It gets rid of impurities in our system, protects our vital organs, regulates our body temperature, is responsible for the transportation of oxygen and nutrients to cells, speeds up our metabolism, and keeps our joints lubricated.
Water is Liquid Gold
With all the benefits water provides, I’d call it liquid gold. If you have a headache for instance, simply drinking a glass of water will subdue your headache. Why? Because your brain is 90% water, if you don’t get enough water in your body, your brain cannot function well. You become dehydrated and fatigued.
How Much Should We Drink a Day?
So exactly how much water should you drink per day? The standard answer is that we should drink eight 8 oz glasses of per day. But many experts beg to differ. We lose at least that amount of water daily when we perspire, urinate, or exercise. So the consensus is that you should drink half your weight in water.
For instance, if you weigh 200 pounds, then you should drink 100 ounces – that comes to roughly 12.5 eight ounce glasses of water. If you exercise, you should drink at least 3 to 4 more glasses.
Symptoms of Dehydration
How do you know if you’re not getting enough water? Here are some symptoms that suggest your intake of water is inadequate: constipation, muscle cramps, fatigue, headache, very dark urine, hunger, and dry skin.
Drinking Too Much Water
When is drinking water too much of a good thing? There is such thing as having too much of a good thing. While water is essential to good health, if you over do it, you can send your body into shock through water intoxication. Your body needs a certain amount of sodium to function. Excess water can dilute the needed sodium in your body. So stick with the recommended daily dosage.
Know How Much Water Should You Drink a Day?
Water is one of our bodies’ basic and primary needs. Seventy-five percent of the human body is made up of water. A slight decrease in water intake can have a big impact in our system. Its importance to the human body is of such a great level that the body cannot function effectively in the absence of water. To deal with this need, it is important for us to gain knowledge on how much water should a person drink a day.
Most people have been taught about the daily need for at least 8 glasses of water. This is the minimum amount set by most educators and medical professionals. More so, this set requirement even takes a great effort to be followed. Many consider this as a goal to be achieved.
However, there are current arguments against this advice. This is mainly because people are different in terms of size and activity. These are just two of the main factors to be considered. A person with a bigger build obviously has greater water needs. The same thing applies for a person who engages in more physical activities.
A more proven way to get a hold of your body’s water requirement is by being observant. Get a good look at your urine. This is the best indicator of your body’s healthiness in terms of the water supply it is getting. The healthy sign is in the form of clear urine. It simply means that the body is getting an ample amount of water that is sufficient to keep it running well.
One thing to take note of in this method is the fact that there are certain diseases that may affect the color of a person’s urine. Colored water waste is an indication of dehydration or lack of fluids in the system. It can also be an effect of many other illnesses and medical conditions.
The best thing about this option is that one can get to know his own body. Since we all go through different phases in life, we can be sure that we are consuming enough amount of water as long as the urine is clear and lightly colored.
How Much Water Should You Drink?
Did You Hear About This?
A Sacramento, CA radio station held a contest called “No Wee for a Wii.” It was a water drinking contest to see how much the contestants could drink without going to the bathroom. Ultimately the 2nd place winner (Jennifer Strange) paid with her life! Yes, you can actually die from drinking too much water.
As early as 1601, Tycho Brahe (an early astronomer) was though to have died from straining his bladder. It had been said that to leave the banquet before it concluded would be the height of bad manners, and so he remained, and that his bladder, stretched to its limit, developed an infection which he later died of. Later evidence suggested this might not be the case.
There are several other notorious cases in which infants, runners and a fraternity hazing lead to deaths from water intoxication.
While this is another sad story, it’s clear that for many years, Americans have been told by the media and doctors that we are dehydrated. We need to drink more water!
Many times such things lead to scare tactic websites and total confusion. Which is why I think the following chart may help you to SAFELY determine how much water you need to stay properly hydrated for your activity without over consumption.
* this chart is meant to be a guide not an absolute *
This chart is courtesy of the ISSA
Recommended Water Intake:
Step 1 Select an appropriate need factor.
0.5 — Sedentary no sports or training
0.6 — Jogger or light fitness training
0.7 — Sports participation or moderate training 3 times a week
0.8 — Moderate daily weight training or aerobic training
0.9 — Heavy weight training daily
1.0 — Heavy weight training daily plus sports training or “2-a-day” training
Step 2 Multiply weight (in pounds) by the appropriate need factor to arrive at the recommended water intake in ounces per day.
Example 1 120 pounds x 0.6 = 72 ounces per day
Example 2 200 pounds x 0.7 =140 ounces per day
We recommend that you drink water eight to twelve times per day.
Example 1 72 ounces per day divided by 10 glasses = 7.2 ounces per glass
Example 2 140 ounces per day divided by 12 glasses = 11.7 ounces per glass