Everyone knows that we should drink enough water every day. But does everyone do it? Maybe if we understood how important it is more of us would be vigilant of our water intake. And I promise it is not that hard. It’s just a case of forming a habit.
What Should Our Daily Water Intake Be?
First off, it is crucial to understand that water is your body’s principal chemical component, making up about 50% to 70% of your body weight. And it depends on water to survive, yet it is also losing water on a constant basis. Most loss occurs through things like perspiration, and urine and bowel movements. Although, the body also loses moisture through some other, less obvious functions, such as breathing and even evaporation through the skin. So never underestimate how important it is to continuously hydrate. The body needs water for everything.
The Average Amount
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for the average, healthy adult living in a temperate climate is:
- 3.7 litres for men
- 2.7 litres for women
If you want to get a little more precise and work it out according to weight, one should consider drinking at least 30-60 milliliters of water per kilogram of weight. Where as little as 30ml would be for someone with a less active lifestyle or for other reasons may require less hydrating. And around 60ml would be for a person who needs more water.
Influencing Factors
With regards to how much water each body needs on a daily basis, most of us can all operate off a ballpark figure. But the actual amount will vary depending on both internal and external elements surrounding each individual.
Influencing factors include:
- Size and weight of the individual play a role in how much liquid is required.
- Level of activeness. How much you sweat, and even breathe, will affect how much water you lose and therefore impact how much water you need to replace. For example, an athlete will undoubtedly require more hydration than an office worker.
- Your health and condition. Any illness or infection could cause your body to use more water than usual. Similarly, pregnant or breastfeeding women will also need extra liquids to keep hydrated.
- Your environment. Things like the season, general temperature, or even the altitude of your environment will affect how much moisture your body loses. And therefore need to replenish.
How to Check
The best way to do a quick check of your hydration levels is to observe your urine. If it is strong in colour or odor, then you should consider getting some extra water into your day.
The Benefits
As mentioned earlier, about 60% of our body weight is water. And every single cell, tissue and organ in your body needs that water to operate. Even the slightest bit of dehydration will have a negative impact on many of the body’s functions. This is why dehydration can often lead to fatigue and discomfort. So there are many downsides and dangers to dehydration. And at the same time, there are also so many benefits to staying hydrated.
Improves Metabolism and Digestive Functions
It is logical that all of our bodily functions are improved when we give it what it needs to do its job. And water is one of its most desired nutrients. So when we stay hydrated many processes run more efficiently, and this includes our metabolism. From ensuring the first point of entry for food, our mouth, has enough saliva. To keeping the digestive tracts moist and helping prevent friction.
Furthermore, many nutrients cannot reach parts of the body without being dissolved in water.
Helps Differentiate Between Hunger and Thirst
Often, most of us get confused between hunger and thirst. A lot of the time, when we feel peckish, our bodies are actually a bit dehydrated. So when you feel a bit hungry, try drinking a glass of water first. Drinking a glass of water before eating any meal has also proven to lessen the amount of food a person eats in one sitting.
Flushes the System
It is much easier for your body to process and remove toxins when it is hydrated. It gets rid of most wastes through urination, perspiration and bowel movements, and it cannot perform these tasks easily and regularly if there is not enough water in the body to do so.
At the same time, staying hydrated will help keep urinary tract and bladder infections at bay as well as aid with constipation. Never mind that vital nutrients such as fibre cannot do their job without the presence of water.
Promotes Kidney Health
Water also allows the kidney to function properly and filter everything they need to. Plus, the single biggest cause of kidney stones is chronic dehydration. Because when there is not enough water passing through the system, minerals such as calcium can build up and form the little crystals that are the stones.
Skin, Tissue, and Joint Lubrication
Many studies have shown that drinking more fluids leads to better skin hydration. Water also plays a role in protecting and cushioning our joints and sensitive tissues. In fact, the cartilage found in joints contains around 80 percent water. And keeping it hydrated ensures better shock absorption for the joints. So if you are wondering about magic anti-aging potions, water is one of them.
Temperature Control
Sweating is part of the body’s cooling system. And without water, it cannot efficiently perspire. Plus, some studies show that heat storage increases with dehydration.
And More!
Honestly, I could go on and on with the list of benefits to drinking water every day and staying hydrated. We just need to realise that the body really does need to be hydrated to efficiently do everything that it needs to. Which means almost every aspect of its functionality will improve if we maintain our water intake.
Tips To Help You Drink More Water
- Drink a glass of water as the very first thing you do in the day. Many people wake up dehydrated but don’t always realise it.
- Drink at intervals during the day. Maybe set an alarm. Or drink a glass of water before every meal. Just be sure not to drink lots of water all at once.
- Drink a glass of water every time you find yourself opening the fridge (my water filter is next to my fridge and I find the strategic placement helps a lot!).
- Keep a glass of water on your desk at work. And maybe take sips between tasks.
- If you don’t like the flavour, add some lemon or cucumber slices.