WATER! How Much? When? And Why?
It is SUPER important to stay hydrated. You probably know that it's important to drink plenty of fluids when the temperatures soar outside, but staying hydrated is a daily necessity, no matter what the thermometer says.
Unfortunately, many of us aren't getting enough to drink, especially the elderly.
Why does drinking water matter?
Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report notes that water has many important jobs, including:
carrying nutrients and oxygen to your cells
flushing bacteria from your bladder
aiding digestion
preventing constipation
normalizing blood pressure
stabilizing the heartbeat
cushioning joints
protecting organs and tissues
regulating body temperature
maintaining electrolyte (sodium) balance.
Bottomline is, if you don't drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or darker colored urine.
I only noticed how dehydrated I was when I did a juice cleanse which requires you to drink 3L of specific juices a day for the duration of your cleanse and match that with water. My juice cleanse was two days long and I felt great and hydrated throughout. My urine was clearer than normal which made me realise that on a daily basis I do not consume enough liquids.
How much water should you drink a day?
Most people need about four to six glasses of water each day, yet the four to six glass rule is flexible, depending on your health and specific needs. Even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising or because you're outside on a hot day.
A general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily. If you're wondering how much water you, specifically, should drink on those occasions, speak with your doctor for a more accurate estimate that takes into account your size, fitness level and medical history.
It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. Side note, it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, and if consumed in moderation, the water from these beverages still leads to a net positive contribution to your total fluid consumption.
Of course, there are many reasons why water is still the best choice. Sugary drinks can lead to weight gain and can lead to gut inflammation, which can increase your risk of developing diseases such as diabetes. Too much caffeine can give you the jitters or disrupt your sleep. And alcohol intake should be limited to one drink per day for women, and 1-2 drinks per day for men.
To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal. I also like to use a 2L water bottle and make sure I finish that, if not more, throughout a day.
Not only is water and hydration super important but it can also keep you feeling full. So maybe next time, instead of thinking of reaching for that salty snack, reach for a tall glass of water.
*This article is based on personal experience, yet the ideas and science are supported by health.harvard.edu
