HOW MUCH WATER SHOULD YOU DRINK PER DAY?
This is a very common question that everyone asks. And we have tried to cover all the topics that comes under the answer to this question.
Several health experts have given their opinion about how much water should you drink per day. Some recommend 2 liters which half a gallon a day while others hold the belief that there is no actual measurement for water intake. This means you can take any amount you want as you go about your daily activities.
- HOW MUCH WATER SHOULD YOU DRINK PER DAY?
- Several factors determine the amount of water you need daily.
- The relationship between water and weight loss.
- Effect of water on brain function and energy levels
- Correlation between water and the prevention of health issues
- Common signs that show you are hydrated
Research has proven that our body is about 60 percent water. Throughout the day, the body loses water via sweat, urine, and other times, body functions. So, you need to replenish the lost water by regular intake of food and drink.
There is no general rule as regards the amount of water you need to take daily. It depends majorly on individuals and several factors.
This article will provide a guide on studies about water intake and also enlighten you on the benefit attached to constant hydration.
To begin with, let’s talk about the amount of water you need daily.
According to the United States National Academies of Sciences, Engineering, and Medicine, it is recommended that women should take 2.7 liters of water in a day while men should take 3.7 liters of water in a day.
You can get the fluids from different sources such as water, foods, fruits, beverages, juice, and more. Most of the food you eat provides 20% of the water you get daily.
The fact that your family members or friends take a certain amount of water daily doesn’t mean you should always take the same. Water intake varies from one individual to another.
Several factors determine the amount of water you need daily.
Some of them are listed below that shows how much water should you drink per day
* Your place of residence
If you live in a dry, hot, or humid area, you’ll need more water. Also, if you live close to a mountain, you’ll need a lot of water because of the height, especially when you have to climb up and down every day. There is no way you won’t lose water and the body fluid have to be replenished regularly.
* Your daily activities
Athletes or those who are always mobile tend to take more water than individuals who sit in front of their computers all day. If you run, walk long distances, or perform any activity that involves energy, you need water to make-up for the water you’ve lost.
During the period of pregnancy or after giving birth, the baby or babies gain their nutrients from the mother directly. If you are in this position, regular intake of water is not an option, it’s a necessity.
* Your Regular Diet
If you love sugary, salty, or peppery food, your water intake will be more than that of those who don’t. Coffee and other beverages that contain caffeine cause frequent urination. You’ll need to gain the lost fluid by drinking water if you can’t do without these beverages daily.
Also, if your diet doesn’t involve fruits that contain water, or aren’t fresh, you’ll need much water.
* Season of the year decides how much water should you drink per day.
Some months are cooler than others. During the warm or hot months, there will be a need for more water intake due to the constant release of sweat.
* Health Issues
Certain health issues lead to loss of water in the body due to vomiting or diarrhea. For instance, fever and some Infections can cause vomiting and increased body temperature. Water should be taken regularly in this type of situation.
Some medications also cause loss of water in the body. Those who are using these medications will need more water than those who are not.
The relationship between water and weight loss.
There have been several studies that prove water helps to lose weight by reducing appetite. So how much water should you drink per day to lose weight?
According to research, it was discovered that there was a positive correlation between weight loss and drinking more water.
Another study revealed that drinking 2 liters of water in a day caused an increase in energy by 23 calories because of a faster metabolism.
One other research verified that little or no water intake contributed to cancer, cardiovascular diseases, diabetes, and obesity.
It has also been confirmed that drinking water exactly 30 minutes before a meal reduces the number of calories consumed by individuals. This can be possible due to the body’s interpretation of thirst for hunger.
A study showed that people who drank 500ml of water before a meal lost 44% weight within 12 weeks compared to their counterparts who didn’t get involved.
With the studies that have been carried out about the correlation between weight loss and water, it has been established that drinking water, especially 30 minutes before each meal, can help you maintain a healthy weight. But that’s not all, your meals also play a big role in that.
Effect of water on brain function and energy levels
There have been claims that the body’s energy levels and brain function can be adversely affected if you don’t take enough water. How much water should you drink every day to ensure good function and energy levels? We have tried to answer the question below.
Several studies have proved the statement is true.
A study in China, involving 12 men at a University revealed that after 3 days without water intake, the men experienced fatigue, short-term memory, lack of attention and focus, and slow response.
Another study involving a woman revealed that after losing 1.36 percent of water while performing an exercise, her mood was impaired, concentration level decreased and the frequency of headache increased.
Loss of water in the body, no matter how little, can decrease physical performance. A study on older men proved this claim. 1 percent loss of body water affected their endurance, power, and muscle strength.
That’s why you should have water with you every time, especially if you are sweating or in a hot environment.
Correlation between water and the prevention of health issues
It has been mentioned that adequate water in the body is essential for general function. Certain health problems can be prevented when you take enough water daily. Examples are listed below.
* Skin hydration
Research has revealed that when you take more water, your skin will look better and healthier.
It is generally known that not taking enough water after eating is a common cause of constipation. Although, there are other factors. Water helps to prevent the problem of constipation.
* Bladder infections
Studies have revealed that regular intake of water helps to prevent bladder infections and urinary tract infections.
* Kidney stones
This has not been fully researched, but an older study showed that adequate fluid in the body plays a role in avoiding kidney stones.
Apart from water, other sources contribute to your body’s fluid balance such as food and drinks.
Most of the food you consume contains some percentage of water, especially fruits such as apple, pineapple, oranges, and more.
Caffeinated drinks such as coffee or tea also contribute to your body’s fluid balance.
Common signs that show you are hydrated
Drinking water regularly plays an important role in your survival. When you feel thirsty, it’s a sign your water level has gone below the normal level. Don’t think twice before getting a bottle of water to quench the thirst.
Although thirst is an easy sign that you need to refill the lost fluid in your body with water, there are other pointers you need to pay attention to.
Your urine color is another sign you need to drink enough water as soon as possible. Everything being equal, your urine color should be clear. If it isn’t and you are not on medications, this means you are dehydrated.
If you sweat a lot or perform exercises regularly, don’t ignore your body’s sign to refill your body’s lost fluids.
Also, if you are pregnant or breastfeeding a baby or two to three babies, you need to take as much water as possible. Remember, you are not the only one benefiting from drinking water, your little ones need it too.
Don’t hesitate to drink enough water if you are suffering from diarrhea. You are losing water consistently, you need to gain more water.
You know how your body works more than anyone can tell you. No generally accepted rule says a certain amount of water is the best for individuals. Find out what works best for you and then decide how much water should you drink per day.
Just remember to drink enough water every day and when you lose water through exercises or other activities, refill the list fluid. That’s all!
Part of the Diet for Weight Loss Editorial Team 2021