How much water should I drink in a day? Are 8 to 10 glasses of water a day enough to keep me hydrated?
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How Much Water Should I Drink in a Day?
How Much Water Should I Drink Per Day?
There have been changing proposals throughout the years but the truth is, one’s need for water relies on many factors (more on these below). Some of these include health, lifestyle, and living conditions. The “8 to 10 glasses of water a day” rule is strictly for healthy people, and even then, some people get enough hydration with less than 8 glasses of water a day. All in all, everyone lives a different lifestyle and has different water needs. There is no algorithm to what works for everyone when it comes to water intake, but there are steps that can help.
What Happens If I Don’t Drink Enough Water?
Drinking less water than the average amount leads to dehydration, which, then, leads to disruption in normal bodily functions. These may manifest as:
Dry mouth and tongue
Dark yellow urine
Sunken eyes or cheeks
Rapid breathing and heartbeat
How Can I Tell if I’m Drinking Enough Water?
The color of your pee will be light yellow if you’re properly hydrated. You’ll also be urinating a few times each day. Do note, however, that pee shade assessment for hydration isn’t accurate for those taking dietary supplements. Some supplements contain riboflavin which gives urine a yellow color. The pee shade assessment may also not be accurate for those with kidney problems.
Is It Possible to Drink Too Much Water?
It's uncommon, yet yes. As much as you need water, it is conceivable to get it excessively. Having excessive water in your framework in connection to sodium is called hyponatremia. It's not from a lot of water as much as it is from an irregularity between water and electrolytes.
When you lose water (through sweating and end), you lose electrolytes. When you renew your body with water alone, you weaken the electrolytes. In the event that this happens, your interstitial sodium levels can decrease.
When Should I Increase My Fluid Intake?
The need to increase one’s fluid intake depends on lifestyle, health status, and environmental conditions.
You may need more water if you can't think straight.
Water is fundamental for cerebrum work. Examinations prove that the loss is around 2% of your body liquid can bring about a decrease in mental capacity. In case you're experiencing difficulty concentrating, it might be ideal for a water break.
You may need more water if you have bad breath or dry mouth.
There are a few things that can bring about terrible breath like eating onions or garlic. Another potential reason is an absence of typical salivation creation. A mellow lack of hydration can lessen the spit stream. If you have a dry mouth, drinking more water. Keep a glass of water by your bedside for evening time alleviation.
You may need more water if you are in the hot territory.
A hot or muggy climate can make you sweat and requires extra liquid intake. Warmed indoor air can make your skin lose dampness, too, amid wintertime.
You may need more water if you're physically dynamic.
Exercise or physical work can build the measure of liquid loss. It's best to drink water before your activity starts. Drink water at regular intervals. You may need more when you're working or practicing in outrageous temperatures.
You may need more water when you have a fever.
Drink water or different liquids to keep yourself hydrated. See your doctor if the fever persists for over two days, or if you have other manifestations.
You may need more water when you are on a high rise.
Pneumatic force is lessened at higher rises. Individuals who live 4,000 feet above normal living conditions lose around 8 ounces of liquid. The higher you go, the more prominent potential for liquid misfortune. Location heights over 8,200 feet (2,500 meters) may trigger more urine excretion and faster breathing. Make sure to bring extra water if you're going for a climb in the mountains.
You may need more water if you have a headache.
Drinking liquor will prompt an aftereffect the following day. While a couple of mixed drinks shouldn't bring about an issue, overindulging can bring about dehydration, a headache, and digestion issues. Drink a lot of water while you're recovering.
You may need more water if you have loose bowels.
The looseness of the bowels can occur because of contamination and intestinal disorders. Whatever the cause, drink more liquids to stay hydrated.
You may need more water if you’re pregnant and/or breastfeeding.
Pregnant and nursing women need to increase their fluid intake to deliver enough nutrients to the growing baby and to produce enough milk. If swelling is an issue, converse with your specialist about how much water you should drink to stay hydrated.
Tips to Stay Hydrated
Drink a glass of water when you get up in the morning before you have coffee or tea.
Keep a container or water bottle within arm's reach. The sight of water triggers the thirst response, urging you to drink water.
If you become weary of drinking plain water, add sugar to your water. Or, put a slice of lemon or lime in plain water.
Avoid drinking carbonated drinks.
Limit your caffeine intake.
Keep a daily drinking water chart.
Include in your diet foods with high water and electrolytes content:
Fruits like pineapple, strawberries, watermelon, cantaloupe, tomato, orange, cucumber, etc.
Vegetables like spinach, bell pepper, celery, cabbage, lettuce, radish, watercress, squash, turnip, etc.
Take dietary supplements that promote hydration, immune function, and flush out toxins. Priority One’s Bio Vegetarian is highly recommended. It is formulated with the essentials to boost immunity -- vitamin A, C, B6, zinc, and herbal extracts. These extracts incorporate key isoquinoline alkaloids such as berberine found in barberry and Oregon grape, with the immune system support of fat-soluble alkyl amides found in high-quality echinacea root. Add to these citrus bioflavonoids, myrrh resin, ginger root, cayenne, garlic, and grapefruit seed extract and you have an immune support ally like no other.
Check out this video from Diabetic Diet Guide for more tips on how to stay hydrated:
With all that has been said, how much water one should be drinking depends on one’s bodily makeup and living environment. Self-experimentation is not discouraged. Trust your thirst. If you feel like the assistance of a health professional is needed, don’t hesitate to reach out.
How much water do you drink in a day? How much water is too much for you? Share your opinion or practices in the comments below!
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Editor’s Note – This post was originally published on June 13, 2017, and has been updated for quality and relevancy.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. None of the nutritional products mentioned is intended to Diagnose, Treat, Cure or Prevent Any Disease.