When people begin an exercise program and start focusing a little more on eating healthier, a question that without a doubt arises is, “how much water should I be drinking?” Unfortunately, as simple as the question is, there is no easy answer. There isn’t necessarily a formula that will work for everyone. There are several factors to consider, including your health, amount of physical activity and your environment.
We all know water is good for you, but do you know what water does for your body? Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water.
Here are the primary functions of water in the body:
- Regulates body temperature
- Moistens tissues (those around your eyes, mouth & nose)
- Lubricates joints
- Protects body organs and tissues
- Helps prevent constipation
- Flushes out wastes – which lessens the burden on the kidneys and liver
- Helps dissolve minerals and nutrients
- Carries nutrients and oxygen to the cells
When you don’t have enough water in your body to carry out these everyday functions, dehydration occurs. It’s important to know the symptoms of dehydration before they become too severe.
- Dry, sticky mouth
- Sleepiness or tiredness — children are likely to be less active than usual
- Thirst
- Decreased urine output
- Few or no tears when crying
- Dry skin
- Headache
- Constipation
- Dizziness or lightheadedness
Even mild dehydration can zap you of energy and make you feel tired.
So, back to the original question, how much water should I drink? Everyone has heard to drink eight 8-oz glasses of water per day. Although this advise isn’t supported by hard evidence, it is an easy rule of thumb to remember. For several people I’ve talked to at Saratoga Health & Wellness, eight glasses of water per day is overwhelming, when their “norm” is 1-2! My advise to these people is to watch the color of your urine. It should be very light in color-to-colorless. A good place to start is to drink a glass of water with each meal and one in between each meal. If you are regularly physically active, you should increase your fluid intake. The general rule of thumb: drink water before, during and immediately following exercise.
For those of you who don’t like water, or who can’t seem to force yourself to drink water throughout the day, try some of these tips:
- Dilute water with fruit juice: 75/25
- Add (frozen) slices of lemon, lime or orange to your water
- Try sipping from a straw; some people find that they take bigger gulps and drink more when they use a straw!
- Choose moist foods like fresh fruit (watermelon, tomato, cucumber) that contain a large percentage of water to increase your fluid intake
- When you want a soda, think about the pros and cons. Perhaps tell yourself you can have a soda after 4 glasses of water!
- Try sparkling water (just pay attention to the calories and sodium)
Generally, if you rarely feel thirsty, produce 1.5L of colorless urine per day and get up at least once a night to urinate, your fluid intake is probably adequate.