Drinking water is essential to keep your body functioning properly. Feeling well hydrated promotes joint lubrication, mood heightening, increased energy, increased productivity, and sometimes even weight loss. Proper hydration can also keep your skin fresh and rejuvenated! So, how do we develop this positive habit by drinking plenty of water and find ways to incorporate this feeling into our daily lives?
We are constantly receiving messages about the importance of drinking enough water. But how much water is appropriate? Is it eight 8oz glasses of water? Or is it equivalent to half an ounce of body weight? But what if you’re pregnant, breastfeeding, exercising, enjoying hot weather outdoors, feeling sick, having headaches, and more? Don’t worry, we’ll tell you the answer.
What Are the Benefits of Drinking Water?
Before we dive into how much water you should drink in a day, let’s take a look at why you should make sure you stay hydrated.
In short: water makes up 50 to 70 percent of the body’s weight, and every cell, tissue, and organ in the human body depends on water to function and survive properly. Some of the important roles of water include:
- Delivers nutrients and oxygen to cells
- Protects joints, organs, and tissues
- Waste is excreted through urination, sweating, and bowel movements
- Improves digestion and prevents constipation
- Normalizes blood pressure and body temperature
- Maintain electrolyte (sodium) balance
Dehydration can lead to dehydration, which can deplete your energy and make you feel tired – which is not an ideal situation for anyone, but especially for those with fitness goals.
How Much Water Should I Drink in a Day?
The real answer is, it depends. There is no one formula that works for everyone, and everyone is unique and has different variables to consider. However, you’ve probably heard that drinking 8 glasses of water a day is enough – it doesn’t have to be just a myth. It’s an easy-to-remember goal, and the Mayo Clinic says it works for many. On the other hand, Harvard Health says that a good rule of thumb is that most healthy people need about four to six glasses of water per day.
Of course, there are more variables to consider, such as whether or not you sweat profusely – for example, through exercise. The American Academy of Family Physicians recommends following these routines:
- Drink 17-20 ounces of water 2-3 hours before starting your workout
- Drink 8 ounces of water 20-30 minutes before starting your workout or during your warm-up
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
- Drink 8 ounces of water within 30 minutes of exercising
How Do I Know if I’m Drinking Enough Water in a Day?
Ultimately, you have to judge how much water to drink is most effective for you based on your individual circumstances. How? Listen to your body! Here are some signals that you should drink water:
- The earliest signs of dehydration are thirst and dark or strong smell in the urine. If your urine is yellowish, you may have drunk enough water.
- If you don’t go to the toilet often, it could mean that you need more water to help digest food and excrete waste. On the other hand, if you go through
- You often feel the need to urinate, which is also a sign that you are not hydrating enough.
- If you’re feeling sluggish or fatigued, your body may be telling you that you need to drink more water to increase your blood volume.
- Difficulty concentrating, irritability, confusion, dizziness, or anxiety are all signs of severe dehydration, and you should consult a doctor.
What Are the Disadvantages of Drinking Too Much Water?
In fact, it’s possible to drink too much water, especially if you have certain health problems, such as thyroid disease or kidney, liver, or heart problems. If you’re taking medications that keep you hydrated, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain relievers, or some antidepressants, you should also take them in moderation. If you’re not sure how much water to drink is right for you, talk to your doctor.
Listening to your body’s voices, judging your water intake based on your feelings, and keeping your body hydrated can help your body perform better, feel healthier, and develop regular drinking habits. Remember – every bite counts!