You’ve probably heard that the adult human body contains approximately 60% water. But do you know that water is necessary for a variety of metabolic processes while helping regulate temperature, lubricate the joints and tissues, maintain healthy skin, and support healthy digestion? Water plays a big role in feeling and looking your best, so it’s vital to refuel every day.
The National Academy of Medicine recommends a daily water consumption of 9 cups (72oz) for women and 13 cups (104oz) for men. These are simply guidelines and individual fluid needs vary depending on factors such as a person’s size, age, activity level, and their current climate (perspiration will not evaporate as effectively in hot, humid climates, making it more difficult for the body to cool down, and requiring more water intake). Fluid intake needs can even vary for the same individual from one day to the next, and pregnancy and breastfeeding can also affect how much water a person needs to drink to be properly hydrated.
Our bodies lose water through perspiration, urination, and respiration during daily activities, and even more so during moderate to vigorous exercise. Some early symptoms of dehydration include fatigue, muscle cramps, confusion, short-term memory loss, and changes in mood- like irritability. Chronic dehydration can even increase the risk of some medical conditions such as constipation, urinary tract infections, kidney stones, and gallstones.
Maintaining a healthy level of hydration is necessary for all human functions and general wellbeing, but is it possible to drink too much water? The simple answer is, yes. The “everything in moderation,” rule applies even to water consumption. While hydration is a daily need, chugging a gallon of water in one sitting is not the most effective way of achieving it. If water is consumed at a faster rate than the kidneys can process, the high water levels may dilute sodium levels in blood- a condition called hyponatremia. Symptoms of over-hydration include confusion, muscle spasms, nausea, and even seizures. Hyponatremia and dehydration can look quite similar.
With so many variables in the mix you may be thinking, “How do I know if I’m drinking enough water?” “How much is enough for me, today?” “How much is too much?”
Tips for staying hydrated year round:
- 20% of our water intake comes from water-rich foods like leafy greens, cucumbers, bell peppers, squash, celery, berries and melons – so eat up!
- Carry a 20-32 oz reusable water bottle with you on daily activities and at the gym. This is an easy way to remember to drink, and to keep track of intake.
- Choose water over sugary juices and sodas throughout the day.
- Drink water with meals.
- If you’re traveling somewhere warm and humid- up your water intake.
- During the winter, you’re losing water even when you don’t feel it, so drink up.
- If you find plain water boring, spruce it up with sliced fruit (lemon, lime, orange, grapefruit, crushed berries), crushed mint, sliced ginger or cucumber.
- Carbonate your water and make an occasional refreshing seltzer. Just be mindful as carbonated water has a lower pH/is more acidic and may cause acid reflux.
- If you absolutely need more flavor, just add 1-2 oz of fruit juice to your 12 oz water.
- Sports drinks are a great addition to fluid intake before and after vigorous exercise, especially on hot days.
Over-consuming water is rare and kind of difficult to do, but it’s also easy to be slightly dehydrated. The human body has built-in checks and balances to let us know when we need to drink more. By bringing awareness to your daily water consumption, and listening to your body, you can make sure you’re always well-hydrated – regardless of where you are or what you are doing. Just remember to bring your water bottle!
For More Information on this Topic Checkout :
https://www.nutrition.gov/topics/basic-nutrition/water-hydration-and-health
https://www.hprc-online.org/nutrition/performance-nutrition/basic-hydration-strategies
https://www.cnn.com/2017/09/27/health/benefits-of-water-and-fluids/index.html
https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated