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Stay hydrated by knowing how much water to consume because this will prevent from ever having a dehydration problem
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How Much Water to Drink to Stay Hydrated
There is certainly no correct answer to just how much water you need to consume everyday. Just like
the fact that you are unique, your needs for water are also. The amount of water you need to have to
consume depends on several factors such as your health condition, how active you usually are and the
climate you live. However there isn't a single formula will be for
all people, as there are a few guidelines that are available to
assist you. The important thing is to stay hydrated and by
knowing how much water to drink this will eliminate ever having
a dehydration problem.
Health benefits of water
Water is essential to your overall health. Water makes up just about 60 percent of how much we
weigh. Just about every system that is in your body is dependent on water. The absence of water can
lead to getting dehydrated, a problem that occurs when you don't have a sufficient amount of water in
your body to perform normal functions. Sometimes even a mild case of dehydration can make you feel
tired by taking away your energy. Dehydration presents a particular health risk for both the very young
and also the very old. Some of the signs and symptoms of dehydration may include:
* Excessive thirst
* Fatigue
* Headache
* Dizziness
* Lightheadedness
* Dry mouth
* Little or no urination
* Muscle weakness
Every day you will lose water—by means of sweating, urinating, exhaling, and bowel movements. For
the purpose of your body to function correctly, you have to replace this water by taking in beverages
and foods that include water.
There are three approaches at least that are used to figure out the total fluid requirements for healthy,
adults that are sedentary that live in a climate that is temperate.
1. Replacement method. The average output of urine for adults is 1.5 liters per day. You will also lose
about another liter of water a day through bowel movements,breathing, and sweating. Food will also
make up fluid intake at about 20 percent, add this with 2 liters of water consumed or any other
beverage per day (a bit over 8 cups), to your typical diet, you just replaced the lost fluids.
2. Eight 8-ounce glasses of water a day. A second approach on how much water to consume is the "8 x
8 rule" — have eight 8-ounce glasses of water every day (about 1.9 liters). This rule can also be written
as, "drink eight 8-ounce glasses of fluid every day," as all fluids add up to the daily total. Although this
approach isn't recognized by scientific evidence, countless people use this common rule as a guideline
on how much water they should have.
3. Dietary recommendations. Institute of Medicine has a recommendation that men drink about 13
cups a day of total beverages and women should take in their total beverage amount of 2.2 liters
(which is about 9 cups) each day. The guidelines here are centered on several national food surveys
that looked at the average fluid intake of people.
You can go for any of these fluid intake strategies to gauge just how much water to drink. Most likely
your present total of fluid you take in is most likely OK if you have enough water to get rid of thirst,
and you have a colorless or a very light yellow in color urine, and you feel well.
Factors that may impact water needs
You might want to adjust your total fluid intake from these suggested amounts depending on a
number of factors, which includes how active you are, the climate you live in, your health condition,
and if you are breast-feeding or pregnant.
1. Illnesses or health conditions. Several signs and symptoms of illnesses, such as vomitting, fever, and
diarrhea, can cause your body to lose extra fluids. To restore lost fluids, drink more water or take in a
beverage like Powerade, Gatorade, or a similar sport drink. Any time water loss can't be replaced
orally, then intravenous electrolytes and water may be needed. Increased water intake is usually
recommended in people that get urinary tract stones. On the contrary, you may want to limit the
amount of water you consume if you have some conditions that hinder excretion of water — such as
heart failure and some types of liver, kidney, liver, thyroid and adrenal diseases.
2. Environment. You will need to drink more water if you are in hot or humid weather to help reduce
your body temperature and to substitute what you lose when you sweat.
3. Exercise. If you exercise or take part in any activity that tends to make you sweat, you will have to
drink more water to make up for that fluid loss. Take in at least 2 cups of water about two hours
before a long endurance event, such as a marathon or half-marathon. Having one to 2 cups of water is
also enough for shorter rounds of exercise. Throughout the activity, replace fluids often, and continue
drinking water or other fluids right after you're finished.
Knowing how much water to drink can be crucial to your health. Stay hydrated and stay healthy.