How much water should you drink every day? Many people will tell you that eight 8-ounce glasses should be your goal. While that’s a good starting point, it’s not exactly true.
As humans, we are composed of mostly water. Every system in our body depends on water to make it function correctly. Depending on what you do with your body each day, controls how much water you should take in. Someone preparing for a triathlon will require a different amount of water than someone sitting in front of a computer for eight hours a day. An elderly man will require a different amount than a breastfeeding woman.
Water helps your body in many ways. Water will:
- Regulate your body temperature
- Help lubricate your joints
- Protect your spine, muscles, and tissues
- Help eliminate waste
- Keep your skin looking its best
And because it’s a zero-calorie drink, it can provide you with an excellent resource to help you control your weight. Drink a glass before a meal, and you’ll automatically feel a little fuller.
If you don’t take in enough water during the day, it can lead to dehydration. Ever had:
- Dry mouth
- Confusion
- Mood swings
- Overheating
- Constipation
- Shock
All of that can be caused by not taking enough water into your system, and having it start shutting down.
So what is the correct amount?
According to the Institute of Medicine’s Dietary Reference Intake for Water, the average man should get about 13 cups (3 L) of water intake, while a female should take in about 9 cups (2.2 L).
If you’re pregnant or breastfeeding, you should take in more. You may also need more if you live in a hot climate, exercise frequently, or if you’re experiencing fever, diarrhea, or vomiting. Also, when you travel to a location at a higher elevation, you also need more water.
Keep in mind that some foods have high water content too – they help keep hydration up in a great tasting way. Try watermelon, cucumbers, berries, radishes, or celery to help you out.
You should also keep a water bottle nearby, especially if you’re out and about or exercising on a frequent basis. Add a squeeze of fresh lemon for more taste.
Keeping track of all that water can be confusing, especially if you are counting by the cup (wait, was the my 6th or 7th??)! I recommend that you get a larger water bottle (mine is .75 L), and then I make sure to empty it at least 3 times in a day. Three refills is a lot easier to keep track of than nine!
So tell me, how do you get more water into your diet on a daily basis? Comment below!
