Recent Study: How Much Water You Should Actually Drink

Damn good hydration tips for good health.

 

Scientists have studied the human body for the years and have come up that the human body is about 50% to 60% water. Studies also have proven that the human body is also in a constant process of losing water due to sweating and urine. That’s when the human body become dehydrated and you need to drink water. But how much water you should actually drink to stay hydrated depends on lots of factors so we have you covered today.

 

Why Water is Important

Water is important for your joints as it keeps them flexible, flushes out the toxins from your body, and the most important is that it transports the nutrients around your body which gives you strength and allows your body to perform multiple actions. (In other words, it is increasing metabolism if you are science nerd.) It replenishes you so you stay focused and helps your brain to function better and faster.

If you drink water half an hour before you meal intakes, it would magically reduce the calories consumption. The dieticians have found that people who drank 17 ounces (500ml) of water before each meal lost 35% – 40% of their weight over 12 weeks compared to non-drinkers. However, healthy diet is of paramount importance.

 

So How Much Water You Should Actually Drink

The famous, old myth of 8 glasses a day may come to your mind. But it varies and you should keep some factors in your mind as tailored suggestion is needed. The factors which should determine the water intake include gender, age, geographic location, or your level of activities throughout the day. Also, people who inhibit on altitudes are found to be dehydrated more as compared to those who don’t.

Also, if you are not taking vegetables and fruits which are rich in water such as iceberg lettuce, pineapples, strawberries, cantaloupe, watermelons, and celery then your water intake should be higher.

The minimum water intake per day has been suggested at 60 ounces daily by the American College of Sports Medicine while other researchers have estimated 68 ounces (2 litres) is the amount of how much water you should actually drink in one day to be precise.

 

Sports-Diet-Nutrition Combo

For people who exercise regularly, or people who take care of their diet and go with scheduled nutrition should incorporate 500ml of water and fluids two hours before the exercise and 30 minutes before the meal intake.

It is not advised to go with heavy water intakes during the exercises so compensate it way before your exercises, running, or other sports activities. This will not only manage your washroom breaks, but also keep you hydrated to perform your activities.

One study revealed in 2015 found some athletes had their concerns for dehydration while performing their sports activities and in result they went with heavy water intakes during their activities and exercises. The study suggested that it can be harmful to your health in many ways.

 

Do’s and Don’ts

 It is suggested to weigh yourself before and after your exercise and sports activities to determine how much water you have actually shed. Do this in multiple environments because some people would sweat more on jogging and running as compared to indoor sports or gym where the climate is controlled.

 Don’t wait to be thirsty to drink water. That is a mistake. To make you understand, health experts say that one percent of dehydration can make you fatigued, weak with decreased strength and two percent can lead to slow reactions and reflexes, and cognition.

 Add Meat, fish, eggs and fruits with vegetables which contain significant amount of water.

 Don’t drink water during exercise. A small sip or two is advised if you feel dehydrated.

 Don’t take water right after meals.

 If you can’t keep track of time, then start with taking water at least 30 minutes before walking, jogging, eating, and sleeping.

 Install apps like Waterlogged, and they will remind you of when you need to drink.

 

So how much of water is the recommended intake?

When it’s all said and done, no one can tell you with firm belief about how much water you should actually drink. That is why we have catered to these tips and studies for you to understand your own intake level and act accordingly.

If you are an active person, or if you live in high altitudes, you all have different level of need for water intakes. So, incorporate your water drinking as per your needs and you need to understand your intake levels in the light of tips, and study presented above along with a safe bet of water intake that you need every day.