More than two thirds of the human body consists of water. We require water for almost every function within our bodies, from flushing out toxins to digestion. Drink too little and it’s possible to suffer some potentially serious health problems. However, to complicate matters, drinking too much also carries health risks.
How much water should you drink per day?
Under normal circumstances, the amount of water in the body is controlled by the thirst response and urine production. You’re thirsty, you drink, you go to the toilet – the water cycle starts again.
In 2010, one report suggested that the minimum levels of water consumption should be 70 fl oz for men and 56 fl oz for women, or between eight and ten glasses. However, much depends upon the level of activity that you engage in, your physical health, your size and weight and whether it’s a hot day or not. Here is how to calculate how much water you should drink a day for both health and weight loss benefits.
- Your weight: The first step is to know your weight.
- Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weighed 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
- Activity Level: Finally you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out.
It is always recommended that drinking water little and often is the best way to stay hydrated.
What you drink is important too. While alcohol may quench your thirst, it’s actually a diuretic. good tip is to alternate every alcoholic drink with a glass of water.
Drinking milk, water and fruit juices are all good ways of maintaining hydration. However, always bear in mind the amount of sugar that might be contained within any sweetened drink. Tea and coffee may also help but try to keep track of how much caffeine you are consuming.
How do you know if you are dehydrated?
Feeling thirsty and passing dark colored, strong-smelling urine are some of the initial signs that you could be dehydrated. Other symptoms can include feeling sluggish, feeling light headed and or having a dry mouth. People at the extremes of age, such as children and the elderly, are more at risk of becoming dehydrated.
Is it possible to be over-hydrated?
It is possible to drink too much, although a person with healthy kidneys is normally able to deal with that by visiting the toilet more often. Over-hydration occurs when the body retains or collects too much water.
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