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How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although there’s no single formula that fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink.
Health benefits of water :
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that a good intake for men is roughly 3 liters (about 13 cups) of total beverages a day. The average intake for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the advice to drink eight glasses a day?
Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink at least eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.
Factors that influence water needs:
Exercise – If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the loss of fluids. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short amounts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
Environment – Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Drinking too much water is rare in healthy adults who eat an average American diet.
Hope this helps !!
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