Ask A Practitioner: How Much Water Should I Drink?
Are you feeling exhausted? Are you sick of having a headache every day? Are you experiencing cravings? What about muscle cramps or anxiety?
If you answered yes to any of these, it might shock you to learn that all of the above indicate dehydration.
It is said that, to flush out toxins from the system, one should drink eight glasses of water daily. But are we really doing that?
The pros of being well-hydrated cannot be underestimated. Of course, the first thing that comes to mind when one hears the word hydration is water, and rightly so because it forms a major part of our body weight, ranging from about 55% to 78%.
Importance of Water
Water is very important when it comes to digestion and bowel movement. It assists in maintaining body temperature, helps in the healing of the skin layer, and also supports nutrient delivery across the body. It also maintains the proper functionality of our joints and bones. Additionally, it transports oxygen to all body parts and is necessary for proper brain operation. In other words, water is an essential component of life; it is indispensable.
While we often neglect to hydrate ourselves sufficiently, we can go for periods without water because we are ‘too busy’ to get a drink or, on a more serious and sad note, we cannot access clean drinking water. Physical activities, hot weather, and other factors that prompt sweating lead to dehydration in an individual. Other diseases, including fever, diarrhea, vomiting, or those that relate to increased urination, can also lead to dehydration. Some drugs have diuretic properties, and the side effect of diuretics is dehydration.
A recent study has revealed that the quantity of ultra-processed food consumed is inversely proportional to the amount of water consumed. This is somewhat a boon and bane because ultra-processed foods have less water content than natural non-processed foods like fruits and vegetables. Not only are people drinking less water but also getting less water from their food intake, all in all leading to worse effects of dehydration.
One of the most apparent indications of dehydration is thirst; however, many of us ignore thirst indications, or the sensation of thirst may reduce with age. Other signs you might be dehydrated include:
- headache
- dry mouth
- dark urine
- cravings
- fatigue
- muscle cramps
- anxiety
- difficulty concentrating
Signs of chronic dehydration include:
- heartburn
- joint pain
- constipation
- back pain
- digestion challenges
What can you do? To remain sufficiently hydrated, consume good amounts of water, add salt to your diet, and consume lots of fresh fruits and vegetables.
How many mL of water should I consume?
It is advised to start with fifty percent of your body weight in ounces of water daily. For instance, if the daily calorie intake for an individual weighing 150 pounds is required, then, the water intake recommended is about 75 ounces; this is however generic advice. However, you are likely to have different needs based on some individual characteristics.
Hot Weather
This may be self-explanatory depending on which part of the world you are from, but if you are in the tropics or currently sweating through a heat wave, you need more water. Depending on the current weather, it may be relatively harder to pay attention to thirst cues, especially when it is extremely cold out there. A cup of warm water with some lemon will be comforting to the body and adequate for replenishing the body’s water requirement.
Body Condition
If you are pregnant or breastfeeding, you have to drink more water; if you are dehydrated, it will impact breast milk production. As with any modifications to your diet, it is always a good idea to first speak with your doctor.
Sports
More water is required during sports or any intense physical activity, and it is a good time to consider taking some electrolytes. Consumption of alcohol, caffeine-containing foods, and drinks such as sodas also results in dehydration. Due to their diuretic effects, you will need to supplement your daily water intake to cover for those lost through urine.
Guidelines for Achieving Daily Water Intake
- Have the bottle of water by your nightstand or next to the sink, and take a few sips first thing in the morning.
- Before you enjoy a cup of coffee or tea in the morning, it is recommended that you take a glass of water.
- Buy a new water bottle of the color that you prefer to have.
- Try to test to see if using a straw can help one consume more fluids.
- Empty all your water into one large pitcher so that when you are deciding on how much water you need on a given day it will be easier to choose.
- Schedule a reminder on your phone that will help you remember to refill your water bottle or glass.
- Create goals. For instance, ‘Drink ⅓ of your daily water needs before noon. ’
- Have a bottle of water at your workplace or in the car for when you are running errands; also, have water beside you when you are reading a book or watching TV.
It also said that whole, natural foods can also have a positive effect on your hydration level. Some foods are watery, and they help you consume a lot of water when you are taking them such as fruits and vegetables. Water-dense food includes lettuce, celery, cucumber, zucchini, and most fruits.
Add Electrolytes
Electrolytes are received through foods and are important in maintaining the fluid balance in the human body. Sodium, potassium, calcium, and magnesium are all types of electrolytes that help in hydration. These minerals are utilized in the human body generally when stressed, sick, or during some form of exertion. It is crucial to replace lost electrolytes to support hydration efforts. These compounds exist in the fruits and vegetables that we consume, though today’s farming techniques can wash them away from the soil. Another good source of electrolytes is salt; one must ensure that the salt he or she uses is of high quality.
It is beneficial to integrate an electrolyte drink into one’s everyday diet as it helps regulate water intake. Taking supplemental electrolytes in a glass of water in the morning or after a session might help. Alternatively, you can try to create your own electrolyte drink. It is almost a well-known fact that citrus fruits, especially lemons, contain high amounts of potassium, calcium, and magnesium. We can add a small amount of high-quality salt for sodium and other minerals, half a teaspoon of honey, and one lemon to 8 oz of water and stir and have a refreshing and hydrating drink.
Another great electrolyte drink recipe
- 8 oz filtered water
- 2 oz coconut water
- Pinch of sea salt
- Squeeze of lemon
Commercial sports drinks contain artificial colors and excess or artificial sweeteners, and it’s important to avoid them when possible.
Other Hydrating Beverages
Bone broth is perfect for supplying the electrolyte requirement. I know it is crazy to have soup for dinner or even for breakfast, but that’s extremely revitalizing, and having bone broth in the afternoon is much more comforting than having a glass of cold water at the same time.
Coconut water contains natural electrolytes; many people find the taste pleasant. Coconut water is yummy, so if it tastes good to you, drink it; your body needs fluids, after all.
Carbonated water has recently enjoyed a rather high popularity, which is quite easy to understand since it is still sweet and can work as a much healthier option to a lot of other products with loads of sugar. Carbonated water can also be referred to as sparkling water, which is simply water that has been carbonated with carbon dioxide. Many of the known brands also add salt for seasoning and come with a rich taste. These drinks can be known as sparkling water, soda water, seltzer, or just fizzy water. Club soda is also carbonated water-based with added minerals. These all differ from the naturally occurring mineral water such as Perrier or San Pellegrino.
Contrary to sodas, carbonated water has not been linked with low bone mineral density as observed in other beverages. Check for brands that use natural oil essences for flavor. Select clear liquids that do not include any sugar or zero-calorie sweeteners.
Overall, proper hydration can help eliminate many symptoms healthily and is not very difficult to achieve. And sometimes downright tasty! Drinking water can make you energetic and also has a positive effect on your digestive system. This link will help you check out some simple measures to maintain adequate levels of water in your body and feel much better.
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