About 60 percent of human body mass made up of water. Water plays an important roles for body to function properly such as regulating your body temperature, stabilizing blood pressure, and aiding in body natural digestion.
Furthermore, water is essentials in maintaining the fluids balance in your cells so that it will function at its best.
The Benefits Of Drinking Water
Many people simply don’t. But the human body depends upon hydration to survive.
Water, sometimes called the elixir of life, makes up about 60 percent of your body weight, according to Dr. David Dupree, who is a board-certified general surgeon in New York City.
“Think of it really as the fountain of youth,” Dupree said. “It’s the most basic thing, yet it runs the most complicated machine, our bodies. So, we’re going to consume a lot. We have to maintain the machine to keep it moving.”
Every organ, cell and tissue in your body depends upon water to function properly. Water helps keep your temperature normal and flushes bacteria and waste through urination.
It also carries nutrients to cells and lubricates joints.
But every day, theas you breathe and sweat, and urination and bowel movements also extract water from your system. So it’s important to replenish your water supply throughout the day.
Conventional wisdom tells us to drink at leastdaily, but it turns out that commonly quoted figure is not actually based on solid scientific data
While it appears to be a reasonable goal to achieve, doctors say it may not be the magic number, and every person’s body is different.
“I think everybody has a different view on how much,” said Dupree. “Usually, the standard has been eight glasses of eight ounces of water a day. That allows us to sort of maintain our function.”
Dupree saysmay vary based on a number of factors including gender, activity level, age, weight and the amount of time spent outdoors in hot weather.
The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for most men is about 15.5 cups (3.7 liters), while women generally need about 11.5 cups (2.7 liters) of fluids a day.
Those totals include intake from drinking water and other beverages as well as moisture found in food.
If you’re not a big water drinker, nutritionists say certain fruits and vegetables — like watermelon, spinach and cucumbers — can contribute towards your daily fluid intake.
So then, how do you know if you’re getting enough? Pay attention to your thirst. Doctors say it’s a sign that your body needs more water.
Risks of dehydration
Prolonged or repeated bouts of dehydration can lead to serious health problems such as heatstroke, kidney failure, bladder infections and seizures, according to Mayo Clinic experts.
“Even (with) mild dehydration, you end up getting confusion, dizziness, headaches,” Dupree said. “If you don’t have enough water, you get fatigue, you get muscle weakness.”
Dehydration is also a particular concern for the elderly.
“As we get older, we need to drink more because our bodies reserve of water is actually less,” Dupree said. “Older patients get dehydrated easier.”
According to the Centers for Disease Control and Prevention, your body also needs additional water when you’re physically active, in a hot climate, or if you’re running a fever or vomiting.
Consult a doctor or dietitian to determine what the appropriate amount of water intake is for your body.
How we use water
Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report notes that water has many important jobs, such as:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- preventing constipation
- stabilizing the heartbeat
- cushioning joints
- protecting organs and tissues
- maintaining electrolyte (sodium) balance.
Giving your body enough fluids to carry out those tasks means that you’re staying hydrated.
If you don’t drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that’s dark in color.
So how much water should you drink? Most people need about four to six cups of water each day.
Water needs vary for every persons
The daily four-to-six cup rule is for generally healthy people. It’s possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you’re taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.
How much water a day should you drink if you fit into that category? There’s no one-size-fits-all answer.
Dr. Seifter says water intake must be individualized, and you should check with your doctor to be sure you’re getting the right amount.
But even a healthy person’s water needs will vary, especially if you’re losing water through sweat because you’re exercising, or because you’re outside on a hot day.
If you’re wondering how much water should you drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you’re sweating heavily.
Tips for staying hydrated
It’s not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs.
And it’s a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate.
They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption, according to an article in the 2015 Harvard Men’s Health Watch.
Of course, there are many reasons why water is still the better choice.
Remember, sugary drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes.
Too much caffeine can give you the jitters or keep you from sleeping. And, alcohol intake should be limited to one drink per day for women, and 1-2 drinks per day for men.
To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal, as well as socially, or with medicine.
And know that you also get fluids from water-rich foods, such as salads, fruit, and applesauce.
How many liters of water should you drink a day to lose weight?
The diet experts always recommend the 8 x 8 rule i.e., 8 glasses of 8 ounces water should be drunk by an average individual, which equals 2 liters of water.
However, as per the researchers, it is said that we should drink 4 litres of water every day for best results.
Of-course, the main reason why they suggest this number is because of the several factors that are to be considered like body type, fitness levels, diet and sleep patterns.
People who generally perform workouts should drink enough water both before and after their GYM session in order to stay hydrated.
It should be noted that dehydration causes dizziness and headaches.
If you’re not comfortable with drinking lots of plain water, you may consider consuming fruit or vegetable juices (cucumbers, oranges, tomatoes, peaches, watermelons etc…) as they contain water too.
Like the calorie burn principle, which states that the number of calories burned per hour differs from one individual to another depending on the person’s weight.
The general thumb rule is that you’ll burn more calories if you’re heavier. And likewise, you should drink more water if you’re heavier.
To find the quantity of water you should consume per day based on your weight, simply multiply your weight in pounds by 2/3.
For example, if you weigh 95 Kgs, then you should multiply 95 Kgs in pounds, which is 95 x 2.20 (1 kg = 2.20 pounds) by 2/3.
That means, 209 pounds x 2/3 = ~ 139 ounces/4 liters of water (1 liter = 33.8 ounces) every day.
Helpful Tips to Drink Water for Better Weight Loss Results:
- Whatever the diet you’re following, make sure to drink water even when you’re not thirsty. When you feel thirsty, it means that your internal organs have sent a signal to the brain saying that you’re dehydrated. And hence, it is highly recommended to drink water in little quantities throughout the day.
- In case if you wanted an automatic reminder, then you may install apps like Hydro coach, Water your body.
- Just sip water before, after or even in the middle of your workout session to stay hydrated.
- It is recommended to start your day with 2 to 3 glasses of warm water in the morning. You may add lemon and honey for additional weight loss benefits.
- Drinking 1 or 2 glasses of water just 30 minutes before any meal would help you eat less.
- Don’t like the plain water, then consider adding mint, cucumber, lemon or any citrus fruits to enhance the flavor.
- Whenever hunger pangs strike you while on the diet, simply pick up a water bottle and drink it. Avoid any cold beverages (cool drinks, alcohol, etc…) at any cost.