How much water should you need to drink every day?
Written by Contributor
There are many fallacies about the amount of water we need. The first fallacy has been propagated by many authorities including our own governments, who have over simplified an answer when they suggest eight 8 oz. glasses a day or some other arbitrary amount of water. It may be a simple question but there are no easy or simple answers.
Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including the size of your body, your health, how active you are and research can you buy clomid where you live. Though no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. We now know a lot more about a human's water needs than we did only a few years ago. This brings us to the second fallacy.
One of the most important elements in deciding how much water you need is understanding that all fluids are not created equally. Fluid intake is not the same as water intake. For example the body treats an alcoholic beverage like a glass of wine completely defiantly than it does water. Just like food water has to be extracted from it for the body to make use it. Alcohol can actually contribute to dehydration. Water on the other hand is immediately bio available.
Water is essential for many processes in the body and is treated in different and in more efficient ways by the body. It is essential that we drink a sufficient amount of water each day for all the processes that depend on it to take place. It is also critical to understand that all fluids are not necessarily substitutes for water. So don’t fool yourself when calculating your needs for water intake. It is also important to try to drink water through out your daily activities. It is a simple and essential fact that we do need water every day to stay healthy.
Health benefits of water - Water is our body's principal chemical component. On average it makes up 60 percent of our total body weight. Every system in ones body depends on water to function properly, Water flushes toxins out of our vital organs. It carries vital nutrients and oxygen to our cells. It regulates our body temperature. It provides a moist environment for ear, nose and throat tissues. It lubricates Joints. It helps to dissolve minerals and other nutrients to make them available to the body. It prevents constipation and viagra price in canada visit web site lessons the burden on kidneys and liver by flushing out the bodies waste products. It plays several vital roles in protecting body organs and tissues.
The Risks of Dehydration - Lack of water leads to dehydration of the body, a condition that occurs as a result of nothaving enough water in your body to carry out its normal functions. Even mild dehydration can drain your energy and make you tired however prolonged dehydration can cause toxicity and the breakdown of body functions. If the fluids lost remain unreplentished, you can suffer serious consequences. Dehydration can be the cause of many ailments (hypertension, asthma, allergies, high and low blood pressure and others).
Common causes of dehydration include fever or excessive sweating, diarrhea or vomiting,. Inadequate intake of water during particularly hot weather or intense exercise also can deplete your body's water reserves. Of course any person can become dehydrated, but younger children, older adults and purchase cipro without a prescription individuals with chronic illnesses are the most at risk. Mild dehydration can cause symptoms such as weakness, dizziness and fatigue and over time can contribute to various diseases. Severe dehydration is a life-threatening medical emergency.
You can usually reverse mild to moderate dehydration by increasing your intake of fluids, but severe cases need immediate medical treatment. The safest approach is not to become dehydrated in the first place. You can do that by monitoring your fluid loss during hot weather, illness or exercise, and drinking enough liquids to replace what you have lost.
How much water do you need?
You lose water through your breath, your perspiration, your urine and your bowel movements. Every day you must replenish your bodies water supply by consuming water in order for your body to function properly.
When looking into different approaches we noted that the Mayo Clinic recently surveyed several approaches that have been taken to attempt to approximate water needs for the average, healthy adult living in a temperate climate. The results and methodology of different ways to calculate optimal intake varied to some degree but they all agreed that it was critical to maintain adequate water intake in order to maintain good health.
Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids. This is calculated on the average size person with average levels of activity and average diet and order cialis vs viagra elimination.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink. This does not take into account many of the variable factors that would effect ones water requirements and could leave many with inadequate water intake.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. This seems to at least modify intake to general body mass requirement and is an improvement over the other two approaches.
Proportional Water Intake. The Canadian Natural Health Association and the McArther Institute studied water intake linked to several measures of good health and came up with perhaps the best system as it is proportional to mass of ones body. They determined that for the average person that the amount of water roughly equivalent to the volume of one of your legs would generally meet the needs of most people. Because this approach varies intake with the persons body mass it actually incorporates the biggest variable in the equation and www.manbitesdog.com it seems to be the most responsive to individual needs.
Hybrid Approach. You can combine the wisdom of these approaches to arrive at your own intake assessment however what ever approach you use you will need to vary your intake based on some of the variables outlined below. Considering this, you can create your own yardstick from the above approaches, however if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.
* Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensatefor 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, the duration of your exercise and the type of activity you're engaged in. 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.
* 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. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
* Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and viagra online includes consultation recommended site adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
* Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Other sources of water
Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.
For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. In theory even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but we don’t recommend that you count these sources and they should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive and readily available.
(That said we do have some reservations about the water available in many municipal water supplies. We will be exploring alternative sources in another article.)
Maintaining safe hydration
It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it's possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:
* Drink a glass of water with each meal and between each meal.
* Hydrate before, during and after exercise.
* Substitute sparkling water for alcoholic drinks at social gatherings.
If you drink water from a bottle, thoroughly clean or replace the bottle often and use glass or stainless containers rather than plastic bottles.
Though 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 who consume an average American diet. Most actually drink too little.
If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she may be able to help you determine the amount of water that's best for you.