The old formula “one size fits all” seems to be outdated in the current scenario. Currently, the size, weight, activity level, or area of living can influence your water need. In general, you should try to drink between half an ounce to an ounce of water per day for each pound you weigh. For example, if you weigh 150 pounds you should drink between 75 to 150 ounces of water a day. If you live in a hot climate and exercise a lot, you need to drink around 150 ounces of water. Alternatively, if you live in a cold climate and lead a sedentary life, you would require less water.
The National Academies of Sciences, Engineering, and Medicine have recommended daily fluid intake for healthy individuals living in a temperate climate, which is:
- Around 15.5 cups (125 ounces) of fluids for men
- Around 11.5 cups (91 ounces) of fluids for women
There is a quick way to check if you are dehydrated or not:
- If the urine is clear or very light yellow and has little odor, you are well-hydrated
- The darker and more aromatic the urine, the more dehydrated you are
- You do not feel thirsty, you probably are well hydrated
How to build more water consumption in a day?
To build more water consumption in a day, you should try these tips:
- Drink small amounts of water throughout the day. Drinking water all at once is not good.
- Keep a glass of water next to your bed to eliminate dehydration once you wake up
- Keep a glass of water on the work desk
- Switch one glass of soda or coffee for one glass of water
- Carry an insulated sports bottle and remember to fill it up periodically
- Rely on your thirst and drink water when you are thirsty
Which factors influence water needs?
Factors that influence water needs include:
- Exercise: Any physical activity that leads to excess fluid loss, you need to drink extra water to regain the lost fluid. It is necessary to drink water before, during, and after a workout. The intense or long workout needs a sports drink to replace the lost minerals in the blood.
- Environment: Hot or humid weather can make you sweat more resulting in dehydration.
- Overall health: Fever, vomiting, or diarrhea can result in loss of body fluids and electrolytes. Replenishing the lost fluids by drinking water or oral rehydration solutions. Conditions like bladder infections or urinary tract stones might require you to increase the fluid intake.
- Pregnancy or breastfeeding: Pregnant or breastfeeding women require additional fluids to maintain the water level in the body.
What are the health benefits of drinking adequate water?
Water is an important constituent of the body and makes up to 60% of the body weight. Every cell in the body requires water to function efficiently. The health benefits of water include:
- Allows proper functioning of the kidney
- Boosts the metabolism of the body and helps in losing weight
- Maintains the temperature of the body
- Gets rid of wastes through sweating or bowel movements
- Lubricates and cushions the joints
- Protects sensitive tissues
- Prevents the formation of kidney stones
- Helps in hydration of the skin and prevention of acne
- Lowers the risk of bladder cancer and colorectal cancer
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Medically Reviewed on 10/20/2020
References
https://www.webmd.com/diet/features/water-for-weight-loss-diet#1
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
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