We all know water is essential to good health but how many of us know that how much water should we drink every day. Some will say 8 glasses of water, but before answering this I would like to tell you that how much water our body consists. The amount of water in our varies with our age and gender. Let’s have a look at how much water is inside you.
The average adult male is about 60% water and average adult woman is about 55% water because women naturally have more fatty tissue than men. The percentage of water in infants and children is much higher, it is around 75-78% water, dropping to 65% by one year of age.
Another interesting fact, overweight men, and women have less water as fatty tissue contains less water than lean tissue.
Water serves multiple purposes in our body some of us we already know as it keeps our body hydrated and mind active.
Check out the others benefits of water:
• Primarily, Water builds a block of cells, carries oxygen and nutrients to cells.
• Acts as an insulator, regulate internal body temperature partly because it has a high specific heat plus the body uses perspiration and respiration to regulate the temperature of our body.
• Thirdly, water is needed to metabolize protein and carbohydrates used as foods. Water is the source of saliva which is used to digest carbohydrates and aid in swallowing food.
• Insulates the spinal cord, brain, organs, and fetus. Water flushes toxins from the body via urine.
• Water dissolves minerals, soluble vitamins, certain nutrients.
How much water you should drink a day
We constantly lose water from our body primarily via urine, sweat, breath, perspiration and bowel moments and for our body to function properly we need to drink the sufficient amount of water or we can eat fruits and vegetables that contain the good amount of water.
Health authorities recommended that eight 8-ounce glasses which equals about 2 liters or half a gallon is enough for the body. But this is the average amount of water you should have. And water intake determines by your gender, environment, and activities.
National Academies of Sciences, Engineering, and medicine says that the adequate amount of water intake for men is 3.7 liters and 2.7 liters of water for women a day.
Factors that influence water needs in our body
Based on the several factors we need to modify our total fluid intake:
If we are sitting in the hot or humid environment and you are sweating due to this. You should drink more water in that situation because dehydration can occur at high altitudes.
Pregnancy or Breast Feeding
Pregnant women and women who breast feed needs additional fluids to stay hydrated. It is recommended that pregnant drink about 10 glasses that is 2.4 liters of water in a day and women who breastfeed should consume 13 glasses that is 3.1 liters of water in a day.
If you are involved in any activity that makes you sweat you need to drink extra water to cover the excessive loss of water. And if your exercise is intense and lasts more than an hour than sports drink works for you and replace minerals in your blood (electrolytes) lost through sweat.
If you are going through fever, vomitings and diarrhea problem and your body loses fluids then must drink more water and follow the doctor’s recommendation to drink ORS and foods to eat which contain water.
Although, drink more water if you have problems like bladder infections and urinary tract stones.
Natural Foods with the Highest Water Content
If drinking water is hard for you than what you can do is, add some foods in your daily diet to complete the need of water in our body. There are some fruits and vegetables that contain ample amount of water with minerals and vitamins that do wonders than just keeping you hydrated.
As their name suggests watermelon is 90% of water. Additionally, watermelon is actually a nutrient dense food and provides high levels of vitamins, minerals, and antioxidants and very less number of calories. It contains beta-carotene, lycopene, and vitamin C to keep your skin glowing, boost immunity, decreases the risk of obesity and mortality, diabetes, heart disease, prevents constipation and reduce muscle soreness.
Strawberry is another fruit with 92%of water, in addition to their high water content strawberries have an abundance of antioxidants and folate that enhances our cognitive function, treating diabetes, promotes heart function, reduce hypertension and prevent allergies and asthma, improve eyesight and makes immunity system stronger, prevents cancer, birth defects, improve skin quality, treat arthritis and gout.
Cantaloupe or spanspek is super hydrating fruit. Cantaloupe is also known as muskmelons, rock melons and Persian melons comprised of 90% of water but not this it also has a good amount of potassium and having an adequate amount of potassium is essential in hydrates especially for athletes or for those who sweat a lot. Cantaloupe balances fluid in our body, maintains muscles function and bone strength.
This tropical fruit made up of 87% of water. Beyond hydrating your body pineapple is packed with bromelain, an enzyme with potent anti-inflammatory, digestion, detoxing, immunity system support, strengthens bones, good for eye sighting, blood clot reduction, common cold, sinus and anti-inflammatory benefits.
Oranges contain 87% of water and 100% of your daily dose for Vitamin C. But this is not the only benefit, oranges are low in calories and full of nutrients promotes clear and healthy skin. Moreover, oranges have 170 different phytochemicals and more than 60 flavonoids as well as plenty of potassium which helps the body to restore its fluids levels.
Raspberry is sweet juicy, rich in color, delicious food also contains 87% of water. Raspberries is a powerful antioxidant, protects eyes from sun damage, keeps your digestion system strong.
Cucumbers are extremely rich in water, with 96%. This fruit is beneficial for your overall health, it is recommended to have cucumber every day in summers because they are mostly made up of water. Cucumbers are known to heal many skin problems, swelling, sunburn, prevent water loss.
Celery is a plant of the Apiaceae family and is consumed as a vegetable. This vegetable is with 95% water content isn’t the only nutrient responsible for its hydrating benefits if you have just 3 celery stalks it provide natural salts that help to replenish levels of sodium, potassium, magnesium, calcium, phosphorus, iron and zinc.
By eating this vegetable every day, you can avoid kidney, pancreas, liver, and gallbladder diseases.
Green bell pepper is a fresh, crisp is a very tasty vegetable you can add in your healthy diet plan. This green veggie has 92% of water approximately and with the abundance of vitamins, minerals, vitamin C, thiamine, vitamin B6, folic acid and beta-carotene.
Spinach, a green leafy with 92% of water is rich in magnesium, potassium, B-vitamins are known to increase energy. This vegetable is a good source of protein, iron, vitamins, minerals and gives you amazing skin, hair and bone health benefits.
Does water has anti-aging qualities? OR how much water to drink in a day for glowing skin
Yes, if you are looking more than your age than check how much water you are drinking every day. In this modern age, we are looking for different ways to stop the inevitable progression of aging and we use cosmetics as creams and serums but overlook one of the simple and easily available anti-aging remedy “WATER”
Keeping skin hydrated is very important to keep it young and glowing. Drinking adequate amount of water triggers the circulatory system which helps in getting rid of wrinkles and lines before age, also controls hair follicle stimulation which can enhance hair growth.
Water increase blood flow to the nails and make them stronger and healthier. Also, water detoxifies your body and make your skin fresh, glowing and young.
How much water is too much?
Water has numerous benefits still too much of a good thing can be a bit harmful. Overhydration is dangerous and you can many problems if you overhydrate your body.
What is Overhydration?
Overhydration is an excess of water in the body or an imbalance of fluids and it will lead to water intoxication. Intoxication is the situation when the amount of salt and other electrolytes in the body become too diluted. Another problem is, Hyponatremia when the sodium (salt) levels become dangerously low.
Different types of overhydration?
Excess water intake, that means when we drink more water than actually needs than our kidneys can remove in our urine and cause too much water to collect in your bloodstream.
Second, water retention this occurs when our body can’t rid of water properly.
What causes overhydration?
Drinking too much water or when your body holds water than your kidney can remove it causes overhydration. With this, you will dilute important substances in your blood.
Athletes and sports person who runs for marathons or who work out a lot sometimes drink more water because they sweat. For normal people, it is recommended to drink 78-100 ounces i.e 9-13 glasses of water per day. But, there is no exact formula to calculate how much water you should drink it depends on your age, gender, weather and physical activities.
The color of Urine is a good indicator to check your hydration status. If color of your urine is pale yellow that is normal, dark yellow urine means you need to drink more water and colorless urine means you are overhydrated.
Symptoms of Overhydration
Common symptoms of overhydration are nausea, headache and your mental state like confusion and disorientation. These symptoms you may not recognize in its early stages but untreated overhydration can worsen your health condition and most severe symptoms are cramps, muscle weakness, coma, unconsciousness, seizures.
For athletes, it is suggested that they should weighing themselves before and after the race, this will help them to determine how much water they have lost and need to refill. And if you are working out drink 2 to 4 cups of water per hour and the best way is to drink sports beverages because these drinks contain sugar and electrolytes such as potassium and sodium which we lose in sweat.
Best Time to Hydrate your Body
When to drink and when not to drink water is equally important to know as how much water we should drink in a day.
The question is when is the best time to drink water or to hydrate yourself in a day. What is the optimal time to drink water
After waking up
Drink 1 glass of water after waking up helps in activating internal organs, remove toxins and give your brain a jump start.
Before a meal
Drink 1 glass of water 30 minutes before having a meal this will curb your appetite, and helps in digestion. Also, drink water an hour after the meal this will help to allow your body to absorb the nutrients.
Remember, not to drink too soon before and after the meal as the water will dilute the digestive juices.
By drinking one glass of water 30 minutes before bath lowers the blood pressure.
A glass of water 30 minutes before going to bed have tons of health benefits as this will help in balancing the hormones, energy levels, muscles, and joints, reduces the risk of heart attack or stroke.
It is suggested to drink more water in the morning and less at night so your sleep schedule won’t be interrupted all night by bathroom breaks.
Still confused about how many bottles of water should i drink a day OR what is the maximum amount of water to drink in a day?
Let it make this simple…..
- Water intake totally depends on your age, gender, your physical activities, health condition, and the environment.
- Drink water, when you feel thirsty.
- Meanwhile, take small sips to keep your system hydrated.
- While working out, you can take sports beverages rather than simple water.
- Don’t drink too much of water at the same time.
How much water should I drink a day calculator
Here is a link of water consumption calculator that helps you gauge how much your daily water intake should be.
This will provide you answer according to your age, gender and physical and how much water glasses you should have in a day.