Around 60% of the human body is made up of water. H2O is crucial for all its functions and longevity. It carries oxygen and nutrients to cells, regulates our temperature, and protects our organs. Drinking up helps athletes perform at their peak. However, one question is still debatable: what is the ideal amount of water you should drink per day? Drink water while you pour it to your dear terrariums.
According to recent studies, the old rule about 8 8-ounce glasses per day is far from universal. Every human body is unique. We come in different shapes and sizes, shop for different food, live in different environments, and have different levels of physical activity. Unfortunately, there is no universal fluid intake recommendation.
Facts and Figures
According to the dietary reference intake (DRI), men and women need different amounts of water — 3.7 and 2.7 liters (16 and 12 cups) per day, respectively. This amount includes any fluids and food that provide hydration. For example, veggies, soups, fruits, or juices can help you reach the target.
Did you know that 75% of a medium-sized banana is water? Even ice cream is around 60% H2O. Finally, contrary to popular beliefs, coffee does not dehydrate you. Delta 9 THC edible will not do it, either.
So what about water per se? Mary Stewart, R.D., founder of Cultivate Nutrition, recommends drinking 8 cups of plain water every day. The idea is that foods and other beverages will contribute the remaining water to help you reach your goal (16 or 12 cups). The only problem with such advice is that the available studies are often based on self-reported consumption. This means they are potentially flawed.
Signs of Drinking Too Little or Too Much Water
As Stewart notes, our dehydration status is susceptible to many factors. To understand if your body is really dehydrated, you need to understand how much water you lose through sweat. If you go to the gym, check body weight before and after the workout and your urine color in the morning (it should be light yellow, as gold or dark yellow indicates dehydration).
Sometimes, the natural sense of thirst is thrown out of whack. It may change due to humidity, heat, or altitude. This is why understanding your total body intake and needs is so crucial.
What’s more, it is easy to confuse the symptoms of dehydration with the symptoms of hyperhydration. Both cause performance to deteriorate, impair cognition, cause mood swings, headaches, and flushed skin. You will also notice changes in bowel movements.
People who exercise a lot may also experience hyponatremia, which is a life-threatening condition. It means that the water surrounding your cells enters them, causing organs and tissues to swell.
You know that you drink too much water when you urinate more than 10 times per day, feel dizzy, light-headed, or apathetic. On the other hand, urinating fewer than four times per day is a sign of dehydration.
How to Drink More Water
Drinking more can be difficult, particularly if you do not like the taste. Here are four simple tips that will help you hydrate your body properly. Try them today — you will be surprised by the effects!
If you find water too bland, add some flavor. Mix it with a small amount of sports drink, some electrolyte powder, or fruit juice. This will make the fluid more palatable, so you can drink more, even if you are not hungry.
If you prefer everything natural, try an infusion. This way, you can make water taste like your favorite fruits or herbs. For example, you can infuse it with cucumber, lemon, or mint.
Eat your H2O
As we have mentioned, water is not the only source of hydration. Eat more fruits and veggies to reach your daily consumption goal. Some of the best foods for hydration are celery, cucumber, watermelon, cauliflower, zucchini, and iceberg lettuce. Strawberries are also very hydrating for your body.
Buy a Cool Bottle
Attractive gear can help! Buy a bottle you will love, preferably see-through, so you can check your progress. You need to carry at least 12 oz with you and refill the bottle at least twice.
Create Little Nudges
Why not use your smartphone alarm as a reminder? Set it at different times of day and night to make sure you reach your hydration goals. As you probably carry your phone with you all day, it will help you finish the bottle.
Create a Bedtime Ritual
Place your water bottle next to your bed every night. It does not matter if it is empty or full. In the morning, it will serve as an additional reminder to get hydrates before starting the day. You can place it next to your coffee maker, toothbrush, or food for squirrel, depending on your first morning routine.