What’s the Amount Of Water That You Should Consume Everyday?
Did you know: Approximately 60% of your body is water.
Your body loses water when you urinate and perspire. Therefore, you have to drink enough water in order to keep your body hydrated.
Not everyone agrees on the amount of water that you should drink daily.
Health experts often suggest consuming about 64 ounces or two liters of water daily, or 8 glasses of water at 8 ounces each. It is easy to remember this 8×8 rule of thumb.
On the other hand, other health professionals said that you should not limit your water intake to only when you are thirsty, but you should drink small amounts throughout the entire day.
Each person’s need for hydration is impacted by many different internal and external reasons. So, there is not one answer that will suit everyone.
The information presented here includes research on water intake that is based on test studies. This will help you decide how much water is appropriate for your own specific requirements.
What Impact Does Water Have On Your Brain Activity and Energy Level?
A lot of people will tell you that if you don’t drink enough water, your brain activity will slow and your energy level will decrease.
There is actually a lot of research confirming this belief.
In one study on women, subjects lost an average of 1.36% in fluids after they exercised. They reported experiencing more headaches and a negative impact on their mental focus and mood. (1Trusted Source).
Other research documented negative impact on the brain when the body lost water equal to 1 to 3 percent of body weight on a hot day or after exercising (2Trusted Source, 3Trusted Source, 4).
The fluid loss is mostly due to perspiration. 1 percent of a person’s body weight is actually quite significant.
The body also has lower endurance and performs less effectively when it is mildly dehydrated,
Can Weight Loss Improve By Drinking Plently of Water?
There is a popular belief that drinking a lot of water can help you lose weight by decreasing your appetite and increasing your metabolism.
The results of two research studies showed that subjects who drank 500 ml, or 17 ounces, of water can increase their metabolism for the short term by 24 to 30 percent.
Refer to the graphic below. The line at the top represents the increase in metabolism after drinking 500 ml, or 17 ounces, of water. You can also see that as the timeline approaches 90 minutes, this effect is reduced.
According to the researchers, consuming 2 liters, or 68 ounces, of water during a single day can help you burn 96 more calories a day.
On top of that, you can burn even more calories if you drink cold water because your body will spend more energy bringing the water inside your stomach to body temperature.
If you drink a glass of water about 30 minutes before you eat a meal, it can curb your appetite and help you eat less. This is true especially for seniors.
One research on people on a diet reported that those who drank 500 ml, or 17 ounces, of water before a meal over a 12-week period lost 44 percent more weight than subjects who did not drink before their meals.
According to these results, consuming enough water can improve results in losing weight, especially if water is consumed before meals and a healthy diet is followed.
Drinking plenty of water can benefit your health in many other ways.
Will An Increase In Water Consumption Prevent Illnesses?
Drinking more water does have benefits to several type of health problems. These include:
– Kidney Stones: drinking more water might reduce the risk of developing kidney stones.
– Cancer: Some research reported that an increase in water intake can reduce the risk of developing cancer of the bladder or colon. However, other studies could not confirm this.
– Constipation: More water in the digestive system helps keep things moving.
– Skin problems: Information is anecdotal, and no studies have prove or disproved this, but many believe that skin that is well-hydrated will have less problems with acne.
Can Beverages Besides Water Count Toward Your Daily Hydration?
In addition to water, other foods and beverages can have an impact on the fluid balance in your body.
That is a false assumption that beverages with caffeine, like tea or coffee, are diuretices and therefore cannot play a helpful role in hydration.
However, research shows that these caffeinated drinks have little diuretic effect on the body.
A lot of foods have a high water content. Among these are fish, meats, eggs, and of course, vegetables and fruits.
If you want more suggestions, refer to the article on 19 foods with a high water content.
Foods with a high water content and caffeinated drinks can all contribute to your body’s hydration balance.
Listen To Your Body When It Is Thirsty
Your body requires the right balance of water in order to survive.
It is a complex, intelligent system that self-regulates in figuring out how much water you need.
When your body’s water content is below a particular level, you will feel thirsty.
Like breathing, your body does this automatically without your need to think about it.
Most people do not concern themselves with how much water they need because they will replenish their water content by drinking when they are thirsty.
The 8×8 guideline is not backed by scientific research. It is from an opinion.
With that in mind, there are times when the body requires more than 64 ounces a day.
This is true when the body perspires a lot during exercise or on a hot day, and even more so when the climate is dry.
It is important to replenish the water you lose from lots of perspiration. For those who play sports or who have vigorous exercise routines, they will also need to drink water with electrolytes.
People who suffer from vomiting or diarrhea will need extra water to rehydrate. Nursing mothers will also need extra hydration.
Senior citizens will need to pay special attention to their water consumption because their body’s ability to regulate water content by thirst might not work accurately during old age.