Article by Rhiannon Lambert Show
I advise everyone to drink more water every day. Too many of us are simply not drinking enough but how much water should you drink every day? Hydration is the corner stone to good health and estimates suggest the average Briton drinks less than 1 glass. Dehydration can contribute to frequent headaches, dry skin, slowed weight loss, dizziness, hunger, lack of concentration, amongst numerous others. The key is to ascertain how much we actually need to function effectively. The human body is approximately 60% water and it makes perfect sense that we need to keep this optimum level topped up, accounting for any water loss or extra water needs throughout the day. Water provides the medium for biochemical reactions within cell tissues and is essential for maintaining an adequate blood volume and the integrity of the cardiovascular system. Research has produced some disturbing reports that around 48% of water consumption through out the day comes from sugary fizzy drinks, juices and 18% from food! I expect this figure may not be far from the reality here in the UK but the worrying fact of the matter is that young children, those with chronic illnesses and the elderly are at greater risk of becoming dehydrated. This is for a variety of reasons but it is important to address that drinking water, by itself, is not encouraged enough in an array of environments where it should be. Schools, Hospitals, Gyms, do you see water available? There is always however, without question, a vending machine pushing cheaper sugary items than a bottle of water. This lack of on the go option means we must carry a bottle wherever possible. Why is water so important?Our bodies are comprised largely of water so it’s understandable that every function inside our body depends upon it to do its job well. Cells, Organs, Tissues all need water to regulate body temperature and keep certain areas moist for example our very own eyes. These are just a few of the major components and mechanisms affected but water also acts as a lubricant for the spine, protecting our joints. It’s basically absolutely fundamental to drink water. If we have enough water we can then lose it efficiently too, through sweating and urination. This is crucial to eradicate toxins from the body and prevent us from becoming poorly. Water is always lost through diarrhoea, vomiting and sweating, especially when we have a fever. The kidneys and liver need water to fight off infection so ensure you top up when you are unwell. How much water should we drink?Think about your weight and how much physical activity you do a day when you think about how much water you need. As a general rule, you can use this simple calculation. Water (in litres) to drink a day = Your Weight (in Kg) multiplied by 0.033. For example, if you are 60kg, you should drink about 2 litres of water every single day. At 90kg, you'll around about 3 litres of water. All you need to do is multiply 0.033 to your weight in Kg. If you are a very active person then aim for the higher amount. I tend to say 1.5 litres at a minimum per day for anyone, increasing this according to your routine. If you go to the gym, remember that is extra water required to re-hydrate. Urine has been a useful tool to determine how hydrated we are since the earliest days of medicine. The colour, density, and smell of urine can all reveal so much about our hydration levels let alone the general state of our health. What foods are hydrating?Watermelon - It’s no surprise this fruit is made up of 92% water but its salt, calcium and magnesium is what makes it ideal for rehydration. The summertime staple is also a good source of Potassium, Vitamin A and Vitamin C Celery - The stalks are about 95% water, source of fibre and rich in minerals including Potassium and Vitamin K Cucumbers - Composed of 96% water, cucumbers have absolutely no saturated fat or cholesterol and are a source of Vitamin K, Vitamin B6 and iron Strawberries - 92% water (the most of any berry) and source of fibre and Vitamin C Lettuce - An iceberg lettuce may be 96% water but it’s not known for much else in the nutrition department Coconut Water - Unlike labeled sports drinks, Coconut Water is low in carbohydrates and a source of potassium. Its unsweetened varieties can be very hydrating. Studies have demonstrated that the all-natural drink is effective in rehydrating after light exercise. For more rigorous sweat sessions, water appears to be just as effective. Water: How much should you drink every day?Water is essential to good health. Are you getting enough? These guidelines can help you find out. By Mayo Clinic StaffHow much water should you drink each day? It's a simple question with no easy answer. Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live. No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water to drink each day. What are the health benefits of water?Water is your body's principal chemical component and makes up about 50% to 70% of your body weight. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly. For example, water:
Lack of water can lead to dehydration — a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. How much water do you need?Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks. What about the advice to drink 8 glasses a day?You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more. You might need to modify your total fluid intake based on several factors:
Is water the only option for staying hydrated?No. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight. In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed. How do I know if I'm drinking enough?Your fluid intake is probably adequate if:
Your doctor or dietitian can help you determine the amount of water that's right for you every day. To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
Should I worry about drinking too much waterDrinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening. Sign up for free, and stay up
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. How much water should I drink a day weight calculator?Most people need to drink roughly half of their weight (in pounds) in ounces. For example, a 200-pound adult needs approximately 100 ounces of water each day. Of course, your water needs will increase with any physical activity. So you'll need to add 12 ounces of water for every 30 minutes of daily activity.
How much water should I take according to weight?As a general rule, you can use this simple calculation. Water (in litres) to drink a day = Your Weight (in Kg) multiplied by 0.033. For example, if you are 60kg, you should drink about 2 litres of water every single day. At 90kg, you'll around about 3 litres of water.
How much water should I drink for 200lbs?Instead, think about how much you weigh and divide that number in half. That's how many ounces of water you should drink per day. For instance, a person who is 200 pounds, should drink 100 oz.
Is 64 oz of water a day enough?So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
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How much water should you drink by weight
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