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Knowing how much water you should consume each day can be confusing and difficult to figure out. One reason is caused by the simple fact that all bodies are not the same so consumption will vary.
According to the National Academies of Sciences, Engineering, and Medicine women should consume a total of 2.7 liters or 11 cups of fluid while men should consume 3.7 or 16 cups. Keep in mind, not all fluids have to be water. Other beverages and foods should still be nutrient-rich in content.
Do You Know The Health Benefits From Drinking Water?
Your body is made up of approximately 50 to 70% of your body weight. Above and beyond all else, your body depends on water in order to survive.
Every single cell, tissue, and organ in your body requires water to work properly.
This Include:
- Your body removes waste by urinating, perspiring, and with bowel movements.
- Water keeps your body temperature down.
- Water cushions and lubricates your joints.
- Water protects your tissues.
If you are not consuming enough water in the course of a day, you will become dehydrated. Dehydration causes your body to be unable to carry out normal functions. Dehydration will drain your energy level not allowing your body to function properly. You will experience feeling tired all the time.
Is It Important To Stay Hydrated?
All bodies are different when it comes to hydration requirements. Meeting your personal level will give you many great benefits to improve your overall health.
According to the Harvard School of Public Health, good hydration will allow your body to function the way it should, will lubricate your joints, and regulate your body temperature. Harvard also noted good hydration will help you sleep better, process thoughts more clearly, and even improve your mood.
How Can I Know My Fluid Requirements?
Check your activity level. If you are very active, exercising a lot, and working out you will need more water.
If you live at a higher altitude or in a warmer climate, you should increase your water level.
If you believe you have a metabolism that is higher than some others, your body will need more fuel to stay active, so increase your water intake.
Check your weight on a regular basis. The more you weigh, the more water your body will need to function.
Your body's demands for water can fluctuate depending on the following:
If you drink alcohol, realize it's a diuretic that will dehydrate your body. Before consuming another drink, have a glass of water to rehydrate your body by replacing lost fluids caused by the alcohol.
If you are taking medications, drink a lot of water because medications can dry you out.
In many cases, when you are sick or under the weather, you probably are not taking in enough fluids, especially if your illness is causing diarrhea or vomiting. You should consider increasing your fluids with a few cups of clear broth and/or gelatin.
If your physical activity involves jogging or running a good distance, causing you to sweat, you should drink more water. In fact, the more active you are, the more water you need to consume.
Weather conditions will also affect your intake of water. If it's really hot, use common sense and drink more water. If you live in an arid climate or your home is very dry, you should take in more water than is normally recommended.
How Can I Know If I Am Drinking Too Much Water?
Although this is not common, it's possible to consume too much water. Overhydration can be caused by the following:
Some athletes will try to prevent dehydration by drinking too much water during a strenuous workout.
People who have medical conditions such as heart failure and kidney disease can cause their bodies to overcompensate for the need for water.
People with other medical conditions can lead to excessive thirst which will lead to drinking too much water.
Overhydration is a condition known as hyponatremia. If you have hyponatremia your body does not have enough sodium which is known as an electrolyte for fluid regulation. As a result, fluids will cause the cells in your body to swell up including your brain and cells. This condition is dangerous and can lead to:
- Headaches
- Fatigue
- Nausea and vomiting
- Seizures
- Cause a change in mood swings like confusion or irritability.
- Coma
- Muscle cramps and weakness.
You should check with your doctor to find out if you are at risk for overhydration. You should work with your doctor to decide what is the right amount of fluid you should consume daily in order to remain safe and hydrated.
Overhydration is known as water intoxication or excessive water. It happens when your body's ability to reduce fluid is not met because of a large fluid intake into your body.