It is harder than you might think to determine how much water you should consume each day. This is because the hydration of everyone needs is very different. According to the National Academies of Sciences, Engineering, and Medicine, men should drink about 3.7 liters (16 cups) per day and women should consume about 2.7 liters (L) per day. You do not have to consume water as the only fluid. You should also count the following whole, nutrient-dense foods, and beverages as part of your daily fluid intake:
Alcohol, on the other hand, dehydrates you and does not count as fluid. Although it counts, soda is not a good option.
According to a paper published in the July 2016 Annals of Family Medicine, the surface area of the body, metabolic rate, and body weight all affect how much water the body needs. The University of Missouri System notes that as a result, as body weight rises, so do fluid requirements.
According to Penn State, pregnant women need more fluids to keep their amniotic fluid levels stable and to support steady baby growth. According to the Academy of Nutrition and Dietetics, you should increase your fluid intake if you are nursing a developing infant so that your body can produce enough milk.
Your hydration and the amount of fluid you will need to drink will be impacted by the foods you eat, the Mayo Clinic notes. For instance, you would not need to drink as much water if you consume a lot of fruits and vegetables each day (both of which are packed with hydrating fluid). Another nutrient-rich food that can help you reach your target water intake is soup. You would not need to consume as much liquid if you eat a lot of these foods every day. However, if you do not eat enough fruits and vegetables on any given day, drinking a few extra glasses of water will make up for the lost fluid.
Compared to other people, you might require more water. Additionally, determines how much water you require.
Where you live: Hot, muggy, or dry regions will require more water. If you reside in the mountains, you will also need more water.
Your diet: If you consume a lot of coffee and other caffeinated beverages, you may urinate more frequently, which could cause you to lose more water. If you consume a lot of salty, hot, or sweet foods in your diet, you might also need to drink more water. If you do not consume many hydrating foods, such as fresh or cooked fruits and vegetables, you may need to drink more water.
The temperature or season: Because of perspiration, you may need more water in hotter months than in colder ones.
Your surroundings: You might become thirstier more quickly if you spend more time outdoors in the heat or in a heated room.
How active you are: Compared to someone who sits at a desk all day, someone who is active during the day will need more water. You will need to drink more to make up for water loss if you exercise or engage in any strenuous activity.
Your health: You should drink more water if you have an infection, a fever, or if you frequently throw up or have diarrhea. Additionally, you will require more water if you have a medical condition like diabetes. You may also lose water weight if you take certain drugs, such as diuretics.
For your body to operate properly overall, you must consume enough water. Additionally, consuming more water may help with the following health issues:
Constipation: Drinking more water can alleviate constipation.
Urinary tract infections: Increased water consumption may aid in reducing the risk of bladder and urinary tract infections, according to recent studies.
Kidney stones: An older study found that drinking lots of fluids reduced the risk of kidney stones, but more research is required.
Skin hydration: More research is required to determine the effects of improved clarity and acne-related effects, but studies have shown that drinking more water improves skin hydration.
Studies have shown that maintaining a healthy level of hydration can lower the risk of developing heart failure, even though cardiovascular disease is the leading cause of death worldwide. This is because when you do not get enough water, your serum sodium levels rise, which prompts the body to try to conserve water, which is a known factor in heart failure.
According to Dr. Wendy Bazilian, your brain needs lubrication to release all those hormones and neurotransmitters because it contains 73 percent more water than the rest of your body. The ability to focus may be damaged by mild dehydration, according to a study that was published in the journal Nutrients.
Despite their diminutive size, your kidneys play a vital role in maintaining the proper levels of water, salt, and minerals in your body by removing waste and extra fluid. According to Hoyt, water aids the ability to filter waste in the kidneys from the blood and may help to prevent kidney stones from forming.
Since many seniors experience serious mobility issues as they age, maintaining the health of our joints becomes more and more crucial. "Staying well-hydrated can help cushion and lubricate joints" Hoyt continues, noting that joint cartilage is 80% water.
According to Dr. Wendy Bazilian, drinking enough water can boost your metabolism by as much as 30%, according to a study published in the Journal of Clinical Endocrinology and Metabolism. Participants in the small study noticed this type of improvement after consuming about 19 ounces of water—far less than the daily recommended amount.
Since your skin is the largest organ in your body, it requires a certain amount of water as well. According to Dr. Wendy Bazilian, "Your skin serves as the external barrier of the body to the environment, transferring water through sweat as well as metabolic waste". However, if you do not drink enough water, your skin will have to sacrifice moisture for other, more vital bodily processes. As a result, skin that is dry and wrinkled can result from prolonged dehydration. ”.
Every virus that is spread is something that no one wants to contract, so raise a glass to strengthen your defenses. According to Dr. Wendy Bazilian, "Your body staying sufficiently hydrated may depend on a healthy immune system". "A chronic lack of fluid intake may weaken the immune system and make it more difficult to fend off illnesses”.