60% of the body is made up of water. We constantly lose water through; urinating, sweating e.t.c thus we need to take in a lot of water.
How much water should you drink a day/How many Litres/Gallon/Ounces/Oz of water should I take a day/Recommended water intake/Water intake daily
- 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember. It is recommended by many health experts.
- Sipping of water constantly throughout the day, even when you’re not thirsty.
Your brain may suffer if you don’t stay hydrated during the day.
Some of the studies that support this include;
- A fluid loss of 1.36% after exercise impaired mood and concentration and increased the frequency of headaches.
- Mild dehydration (1–3% of body weight) caused by exercise or heat can harm many other aspects of brain function.
Note that just 1% of body weight is a fairly significant amount. This happens primarily when you’re sweating a lot.
Mild dehydration can also negatively affect physical performance, leading to reduced endurance.
Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.
According to two studies, drinking 17 ounces (500 ml) of water can temporarily boost metabolism by 24–30%.
The image below shows this effect. The top line shows how 17 ounces (500 ml) of water increased metabolism. Note how this effect decreases before the 90-minute mark.
Studies show that drinking two liters of water in one day increased energy expenditure by about 96 calories per day.
Drinking a lot of water beneficial because your body will need to expend more calories to heat the water to body temperature.
Drinking water before meals can affect the amount of food you will eat.
Studies showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t.
Loss of weight can result from taking of water before meals especially when combined with a healthy diet.
Adequate water intake has several other health benefits.
Drinking water can cause mild, temporary increases in metabolism, and drinking it about a half hour before each meal can make you automatically eat fewer calories. Both of these effects contribute to weight loss.
Several health problems supposedly respond well to increased water intake:
- Constipation: Increasing water intake can help with constipation.
- Cancer: Some studies show that those who drink more water have a lower risk of bladder and colorectal cancer, although other studies find no effect.
- Kidney stones: Increased water intake may decrease the risk of kidney stones.
- Acne and skin hydration: There are a lot of anecdotal reports about how water can help hydrate the skin and reduce acne. So far, no studies have confirmed or refuted this.
Drinking more water help with some health problems, such as constipation and kidney stones, more studies are needed.
Apart from taking water food also plays a role in maintaining water balance in the body. some of these foods include; meat, fish, eggs.fruits, and vegetables. They all contain a significant amount of water.
Coffee or tea, don’t help you hydrate because it is believed caffeine is a diuretic. Studies show that the diuretic effect of these beverages is very weak.
Together, coffee or tea and water-rich foods can help maintain your fluid balance.
Beverages that can contribute to fluid balance, i.e, coffee and tea. Most foods also contain water.
Trust Your Thirst, There is a reason for it
It is advisable to maintain water balance in the body. When the required amount of water in the body goes below the minimum you experience thirst
Many people have no reason for concern on their water intake since their thirst is reliable 8×8 rule is completely arbitrary their so no theory behind it.
During higher climates, the body requires water intake at a higher rate. This is due to sweating especially from strenuous activities. Your water need also increases during breastfeeding, as well as several disease states like vomiting and diarrhea.
Thirst mechanisms can start to malfunction in old age, thus a need for concern in water intakes for older people.
Most people don’t need to consciously think about their water intake, as the thirst mechanism in the brain is very effective. However, certain circumstances do call for increased attention to water intake.
How much of water should I drink?
Water intake in the body depends on your needs. It is advisable to go with what works best for you.
Apply the following guidelines in your water intake schedule.
- Drink water when you are thirsty.
- Don’t drink water when you aren’t thirsty
- When temperatures are high or when you are working out take plenty of water.