You have probably heard the adage, “drink 8 x 8 oz glasses of water each day”. Or more recently, you may have heard, “drink half your body weight in ounces of water daily.” Or in some circumstances, “don’t drink TOO MUCH water because it could be dangerous for your body.”
So what is the right information? How much water SHOULD you be drinking? Why is it such a hot topic anyway?
Water is essential for our bodies to function. Hydration is critical for every system in your body, including your heart, brain and muscles. It also helps nutrients flow to each cell of your body, flush out toxins and help with your digestive system. [1] Dehydration, on the other hand, can cause a whole host of problems including lowered energy levels, lower brain functionality and ailments such as headaches, fatigue and muscle pain. [2]
The question of how much water you should be drinking on a regular basis is dependent on many factors including: male/female, age, level of activity, where you live (i.e. high or low humidity location) and your overall health. And there are many opinions depending on who you talk to! In fact, there are many suggestions, recommendations and theories, but ultimately, the amount of water each person should drink is based on that individual’s needs and lifestyle [3].
That said, there are some basic tips/tricks we think it’s important for you to remember as an In Demand Woman regarding water consumption. Especially if you want to maximize your in demand lifestyle and excel at everything you want to do.
- Carry a water bottle with you everywhere you go. Whether you drink 64 oz per day or 120 oz per day, having your water bottle with you will benefit your overall water consumption. We like this water bottle by Contigo because it is 40 oz, easy to drink on-the-go and comes in SASSY colors like purple!
- Are you really hungry? Often times hunger is mistaken for thirst [4]. If you are trying to manage your caloric intake, drinking a glass of water before meals is a great way to make you feel more full and not overeat, as well as nourish your body with the hydration you actually need.
- When you are exercising, make sure to drink water before, during and after your workout. This is especially important on hot days or in hot climates when you lose extra hydration due to excessive sweat [3].
- Make sure you get your electrolytes too! Electrolytes are salts that are crucial to our bodies, including calcium, potassium, magnesium and sodium chloride (table salt!) [5]. When you drink a lot of water, you have the potential to flush out many of the electrolytes in your system, especially if you are active and sweating. While sports drinks are available, they often have many artificial flavors, colors, sweeteners, etc. One simple solution to ensure your electrolytes are in balance is to add a half teaspoon of salt to one of your daily glasses of water [6].
- Eat plenty of fruits and vegetables! Water counts when you get it from your food too. Foods like cucumbers, spinach and watermelon are full of water and help you stay hydrated.
- Make it taste better by adding freshly squeezed lemon or lime, some mint, basil, cucumber or even some sliced strawberries.
The bottom line is: your body needs water to function at its best. Staying hydrated will help you feel well overall, promote skin health, flush out toxins to keep you healthy and help your muscles function at their peak. How much water you drink each day is up to you, but always listen to your body because if you are constantly feeling thirsty and reaching for a Diet Coke, a glass of water is more likely what your body needs to keep from getting dehydrated!
References:
https://www.health.harvard.edu/staying-healthy/the-importance-of-staying-hydrated
https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#section1
