Drinking water is essential to keep our bodies functioning properly. A well-hydrated body promotes joint lubrication, a good mood, more energy, increased productivity, and sometimes even weight loss. Proper hydration can also leave skin looking fresh and vibrant! So how do we develop this positive habit and find ways to incorporate this feeling into our daily lives by drinking plenty of water?
We are constantly bombarded with information emphasizing the importance of drinking enough water. But how much is the right amount? Is it eight 8oz glasses? Is it half of your weight (in ounces)? But what if you’re pregnant, breastfeeding, exercising, enjoying a hot day outside, feeling sick, headaches, etc.? Don’t worry, we’ve got the truth.
What Are the Benefits of Drinking Water?
Before we delve into how much water you should drink per day, let’s look at why you should make sure you stay hydrated.
In short: water makes up 50 to 70 percent of body weight, and every cell, tissue, and organ in the body depends on water to function and survive. Some of the important work of water include:
- Delivers nutrients and oxygen to your cells
- Protects joints, organs, and tissues
- Flush waste 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 leave you feeling tired – which isn’t ideal for anyone, especially those with fitness goals.
How Much Water Should I Drink a Day?
The real answer is that it depends on the situation. There is no one formula that works for everyone, and everyone is unique because they have different variables to consider. However, you’ve probably heard that 8 cups a day can achieve this effect – and it doesn’t have to be just a myth. The Mayo Clinic says it’s an easy-to-remember goal that works for many people. 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 College of Family Physicians recommends this routine:
- Drink 2-3 ounces of water 17-20 hours before starting your workout
- Drink 20 ounces of water 30-8 minutes before starting a workout or during a warm-up
- Drink 10-20 ounces of water every 7-10 minutes during exercise
- Drink 30 ounces of water within 8 minutes of exercising
How Do I Know if I’m Drinking Enough Water in a Day?
Ultimately, you have to measure how much water will work for you individually. How is it? By listening to your body! Here are some signs that you should reach for your water bottle:
- The earliest signs of dehydration are feeling thirsty, dark urine, or smelling strong. If your urine is pale yellow, you may have been drinking enough water.
- If you don’t use the restroom often, it could mean that you need more water to help digest food and flush waste down your digestive tract. On the other hand, if you often feel the need to urinate, this is also a sign that you are not hydrated.
- If you’re feeling sluggish or fatigued, your body may tell you to drink plenty of fluids to increase blood volume.
- Difficulty concentrating, irritability, confusion, dizziness, or anxiety are all signs of severe dehydration that you should discuss with your doctor.
What Are the Disadvantages of Drinking Too Much Water?
In fact, it is possible to drink too much water, especially if you suffer from certain health problems, such as thyroid disease or kidney, liver, or heart problems. If you’re taking medications that trap water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid pain relievers, or certain antidepressants, you should also take them in moderation. If you’re not sure how much water is right for you, talk to your doctor.
Listen to your body, measure your water intake based on how you feel, stay hydrated to help your body perform better, feel healthier, get into top shape, and develop a routine focused on drinking water. Remember – every bite counts!
