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 an adequate intake (AI) for men is roughly 3 liters(about 13 cups) of total beverages a day. The AI 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.
Exercise.
If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts 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. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
Staying safely hydrated.
Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
~~~Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
~~~Drink water before, during and after exercise.
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. Endurance athletes, such as
marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults.
Dehydration.
If you fail to meet your daily fluid requirements, you could become dehydrated. Dehydration is a dangerous condition that causes heat stroke, which can be fatal. Don't rely on thirst to let you now that you are drinking enough fluids. It is possible that by the time you experience thirst, you may already be dehydrated. A warning sign of dehydration, is thick, amber colored urine. When you are properly hydrated, your urine is clear or light yellow.
Special Conditions.
When you are running a fever, or have diarrhea, you should drink additional fluids. Your doctor may also recommend that you drink more water if you have a bladder or kidney infection. During pregnancy, and while breast feeding, women should increase their fluid intake.
References:
Mayo Clinic - How much water should you drink daily
http://www.mayoclinic.com/health/water/NU00283
Read more @ LiveStrong.com - Importance of Drinking Water:
http://www.livestrong.com/article/458666-importance-of-drinking-water-daily/#ixzz1ob9ydWxw
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 an adequate intake (AI) for men is roughly 3 liters(about 13 cups) of total beverages a day. The AI 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.
Exercise.
If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts 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. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
Staying safely hydrated.
Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:
~~~Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
~~~Drink water before, during and after exercise.
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. Endurance athletes, such as
marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults.
Dehydration.
If you fail to meet your daily fluid requirements, you could become dehydrated. Dehydration is a dangerous condition that causes heat stroke, which can be fatal. Don't rely on thirst to let you now that you are drinking enough fluids. It is possible that by the time you experience thirst, you may already be dehydrated. A warning sign of dehydration, is thick, amber colored urine. When you are properly hydrated, your urine is clear or light yellow.
Special Conditions.
When you are running a fever, or have diarrhea, you should drink additional fluids. Your doctor may also recommend that you drink more water if you have a bladder or kidney infection. During pregnancy, and while breast feeding, women should increase their fluid intake.
References:
Mayo Clinic - How much water should you drink daily
http://www.mayoclinic.com/health/water/NU00283
Read more @ LiveStrong.com - Importance of Drinking Water:
http://www.livestrong.com/article/458666-importance-of-drinking-water-daily/#ixzz1ob9ydWxw
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