How Much Should You Drink Per Day

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How Much Should You Drink Per Day – Your body constantly loses water mainly through urine and sweat. To prevent dehydration, you should drink enough water.

Health officials generally recommend eight 8-ounce glasses, which equals 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

How Much Should You Drink Per Day

How Much Should You Drink Per Day

However, some health gurus believe that you should drink water continuously throughout the day even when you are not thirsty.

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Like most things, it depends on the person. Many factors (both internal and external) ultimately affect your water needs.

This article looks at some water consumption studies to separate fact from fiction and explains how to easily fit water to your personal needs.

Many people claim that if you don’t stay hydrated throughout the day, your energy levels and brain function start to suffer.

A study in women showed that a 1.36% fluid loss after exercise worsened mood and concentration and increased the frequency of headaches (

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Other studies have shown that mild dehydration (1-3% of body weight) caused by exercise or heat can impair many other aspects of brain function.

Remember that only 1% of body weight is a significant amount. It basically happens when you sweat a lot.

Summary Mild dehydration caused by exercise or heat can adversely affect your physical and mental performance.

How Much Should You Drink Per Day

There are many claims that increasing water intake can help you lose weight by increasing your metabolism and reducing your appetite.

How Much Water Should I Drink Each Day?

According to two studies, drinking 17 ounces (500 mL) of water can temporarily increase metabolism by 24-30%.

The image below shows this effect. The top line shows how 17 ounces (500 mL) of water increases metabolism. Note how this effect diminishes before the 90-minute mark (

The researchers estimated that drinking 68 ounces (2 liters) a day increases energy expenditure by 96 calories per day.

Additionally, drinking cold water can be beneficial because your body has to expend more calories to heat the water to body temperature.

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Drinking water about half an hour before eating can reduce the number of calories you consume, especially in older people (

One study found that dieters who drank 17 ounces (500 mL) of water before each meal lost 44% more weight in 12 weeks.

Overall, drinking enough water, especially before meals, appears to have a significant weight loss benefit, especially when combined with a healthy diet.

How Much Should You Drink Per Day

Summary Drinking water can provide a light, temporary metabolism boost, and drinking it half an hour before each meal can automatically help you burn fewer calories. Both of these effects contribute to weight loss.

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Summary Drinking more water may help with some health problems, such as constipation and kidney stones, but more studies are needed.

Plain water isn’t the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect.

A myth is that caffeinated beverages like coffee or tea won’t help you hydrate because caffeine is a diuretic.

Many foods are also full of water. Meat, fish, eggs and especially fruits and vegetables are high in water content.

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For most people, there is no need to worry about drinking water. Thirst trend is very reliable (

Perhaps the most important is during periods of increased sweating. This includes exercise especially in dry weather and hot weather.

If you sweat a lot, make sure to replace the lost fluids with water. Athletes who do very long, intense workouts may also need to replenish electrolytes with water.

How Much Should You Drink Per Day

Furthermore, as thirst-sensing mechanisms begin to fail with age, older adults may need to consciously monitor their water intake (

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Summary The brain’s thirst mechanism is so efficient that most people don’t need to consciously think about their water intake. However, some situations require attention to water consumption.

At the end of the day, no one can tell you how much water you need. It depends on the person.

Try experimenting to see what works best for you. Some people do better with more water than usual, while for others it leads to more frequent trips to the bathroom. A study by the US National Academy of Science, Engineering and Medicine recommends drinking 3.7 liters of water a day. One gallon or 16 cups of water per day for men and less than 2.7 liters (0.7 gallons or 11 cups) for women. The findings came as part of a study titled Dietary References for Water, Potassium, Sodium, Chloride and Sulfate.

The Institute of Medicine (IOM) recommends slightly less. They say men need 3 liters (13 cups) of water a day and women need a little more than 2 liters (half a gallon or 9 cups). Pregnant women should drink about 2.4 liters (10 cups) of water and those who are breastfeeding need 2.8 liters (12 cups).

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This may seem like a departure from the 8×8 rule (drinking eight 8-ounce glasses of water a day), but it’s an old recommendation made by the Food and Nutrition Board in 1945 that one milliliter (ml) of water should be consumed per person. the day In terms of calories eaten. If the average American consumes 1,900 calories per day, that means consuming 1,900 mL (64 fluid ounces) of water.

Furthermore, the recommendation does not take into account other beverages such as tea and juice, or water consumed with meals.

On average, 20 percent of the food you eat comes from water. At the same time, the body continuously loses water in the form of urine and sweat. Regular physical activity, such as breathing, reduces water.

How Much Should You Drink Per Day

About 60 percent of the body is water and it is essential for every bodily function. It carries nutrients to your cells, removes toxins from organs, lubricates joints, and helps digest the food you eat. Water maintains body temperature and is therefore extremely important for overall good health. This diagram shows the percentage of water in different parts of the body.

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If you don’t stay hydrated, you may notice a decline in energy levels and brain function. In a study titled “Effects of Dehydration and Rehydration,” the Department of Nutrition and Food Hygiene at Peking University in China followed 12 men who abstained from drinking water for 36 hours. Tests of their mood and cognitive function were administered before dehydration (at baseline) and after they were given water to rehydrate. Below are their average results in these three conditions. The researchers concluded that dehydration has a significant effect on energy levels, focus, attention and short-term memory.

To answer the question of how much water you should drink per day, experts generally agree between 2-4 liters.

Daily water needs are affected by where you live, climate, diet, lifestyle choices, health conditions, pregnancy or breastfeeding, and age. Your body needs more water than others depending on what it does.

Your gender, metabolism, location, diet, physical activity and age affect how much water you need. Use the numbers given earlier as a starting point. Drink more water in a heat wave than in a snow storm. If you live in a dry climate, drink a little more than the daily recommendation. If you’ve just been sweating, hydrate yourself.

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Be careful as you age. “As we age, our thirst center in the hypothalamus is not as active as it used to be,” says Dr. Norder Janus says. So the brain doesn’t always signal that we want to drink. We must do more to ensure that the elderly drink adequate amounts of fluids whether they are thirsty or not.

According to studies from both the Mayo Clinic and the US National Academies of Science, Engineering and Medicine, adult men should drink 3.7 liters (125 fluid ounces) of water per day, while adult women should drink about 2.7 liters (90 fluid ounces). . daily

Men are heavier and have higher fat content than women. Lean muscle contains more water than fat tissue, which means men need to drink more water to make up for the deficit.

How Much Should You Drink Per Day

A 2010 study in Experimental Physiology concluded that men begin to sweat earlier than women during exercise. This is another reason why they should drink more water.

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In accounting for body weight and exercise, physical therapist and clinical supervisor Jennifer Stone suggests two basic formulas shown below to determine how much water to drink per day.

This suggests a lower daily water intake for most people than the Mayo Clinic and the US National Academy of Sciences suggest, so it should definitely be taken as a lower limit. Part of the Jennifer Stone formula for exercise-based excess water intake is used in the previous 3.7 liters (for men) and 2.7.

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