How much water drink a day? 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 older adults. Older people don’t sense thirst as much as they did when they were younger. And that could be a problem if they’re on a medication that may cause fluid loss, such as a diuretic.
The role of water in the body
Water is the source of life, and people need it as much as oxygen. And it accounts for 60-70% of an adult’s body weight and more than 80% of a child’s body weight. A person can survive for days to years without certain vitamins, but only a few days without water. As you can see, water is very important for the human body. But many of us underestimate the importance of drinking water every day and don’t really appreciate what water can do for our bodies.
Here are some of the main reasons why you should be drinking your plenty of water a day.
- Boost energy.
If you feel very tired and have the feeling of being drained and depleted, it is likely caused by dehydration, so hydrate promptly. Drinking enough water enables the heart to pump blood more efficiently. And water in the body helps the blood carry oxygen and other essential nutrients to the cells.
- Strengthen muscles.
Only the right amount of water can prevent muscle cramps and lubricate body joints. If there is enough water in the body, the intensity of exercise can be greater and longer, and the limits are felt later, which also helps to build a fit body.
- Lubricant in the body.
Water moisturizes the skin. When the skin is dehydrated, it becomes dry and loses its elasticity, and appears old-faced. Some of the body’s joint capsule fluid, plasma membrane fluid can make between the organs from friction damage, and can turn flexible. Tears and saliva are also lubricants for the corresponding organs.
- Keeping fit.
Because water speeds up metabolism and makes people feel full. Therefore, replace high-calorie drinks with water and drink a glass before meals to make yourself feel fuller. And drinking more water makes the metabolism more robust, especially when drinking cold water, because the body needs to heat this water, a process that burns some calories.
- Smooth bowel movements.
Since water, like fiber, is vital to keeping the digestive system functioning properly. Water helps to break down waste products so that they pass smoothly through the digestive tract and out of the body.
- Reduces stones.
One of the reasons for the rising incidence of kidney stones these days is too little water consumption. High levels of salt or minerals in the urine will cause kidney stones to appear, and water dilutes these components.
How Much Water Should I Drink in a Day?
Hydration is critically important and dehydration, which occurs when your body loses more water than it takes in, can have many negative effects on your body. So, how much water should you aim to drink in a day? The Institute of Medicine of the National Academies recommends drinking 2.7 liters (or 91 ounces or 11 cups) for adult women a day, and 3.7 liters (or 125 ounces or 15 cups) for men.
It’s important to note this measurement accounts for total daily fluid rather than plain water. “According to the recommendations, about 20% of daily fluid intake can come from foods—think primarily water-rich vegetables and fruit—but also other foods and types of meals that are water rich,” says Wendy Bazilian, a registered doctor of public health and nutritionist and author of the Eat Clean, Stay Lean series. “Tea, coffee, milk and other beverages count, too.”
If you’re looking for a more individualized recommendation on how much water you should drink per day in ounces, Bazilian recommends calculating your fluid needs by your weight. “Aim to drink half an ounce for every pound of body weight,” she says. “In other words, divide what you weigh in half and aim to consume that many overall ounces of water daily from a variety of sources.” For example, if you weigh 150 pounds, aim to drink 75 ounces of water a day, which is around nine cups per day.
How to improve your daily water intake?
This might be hard to do if you are not used to drinking much water. However, please note that this is more of a guide and not a strict rule. Variables can include age, activity levels, temperature and weight etc. It is nonetheless still important to be adequately hydrated.
Here are some simple ways to include more water in your diet:
- Drink water with every meal.
- Opt for water instead of a sugary drink.
- Eat more fruits and vegetables. You can still get water in your diet by eating food high in water content.
- Invest in a water bottle to carry around wherever you go.
Water Bottle Recommendation
We used to customize water bottles with time marker for guests who always forgot to drink. With this bottle ,a quick glance at the intuitive timeline will tell you when to take your next sip throughout the day. No more guesswork, you will conquer your daily water intake goal like clockwork!