Staying hydrated is one of the most important things we need to do every day.
Most of us forget to drink enough water, wait until we get thirsty or dehydrated and then finally drink some water.
Symptoms of Dehydration
Headache
Dizziness
Lack of Energy
Rapid Heartbeat
Rapid Breathing
Dark Urine
Fatigue
Sleepiness
Dry Mouth
Dry Skin
Muscle Cramps
Various studies suggest that mild to moderate dehydration such as a loss in body water of 1-4% body mass can decrease many aspects of brain and body function.
A study conducted on females by Oxford Academic found that when dehydrated at a loss of 1.36% of body mass in body water at rest or during exercise caused fatigue, headache and decreased ability to concentrate.
A study conducted on men by Cambridge Core found that a body water loss of 1.59% increased feelings of fatigue, negatively affected working memory, reaction time and increased feelings of anxiety. This applied for both at rest and during exercise.
To prevent this from happening we need to know how much water to drink and focus on drinking that amount everyday.
How Much Water Should We Be Drinking?
According to WebMD the Institute of Medicine recommends 13 cups (104 ounces) of fluid each day for men and a total of 9 cups (72 ounces) of fluid each day for women.
Mayo Clinic suggests men should consume 15.5 cups (124 ounces) of fluid each day and women should consume 11.5 cups (92 ounces) of fluid each day. These recommendations suggest that 80% of the fluid should come from drinking water while the remainder comes from drinking other liquid and eating food.
According to Medical News Today the adequate intakes of total water from all sources each day for adults between 19 and 30 are about 130 ounces for men and 95 ounces for women.
Obviously these numbers vary per person based on weight and activity level. I believe the most accurate way to figure out how much water you should be drinking every day is the equation below published by Slender Kitchen
Multiply your weight by 2/3 (or 67%) to determine how much water in ounces you should be drinking daily. For example if you weighed 150 pounds you should be drinking 100 ounces of water every day. This number will have to adjust based on how often you exercise because of the loss in water through sweat. For every 30 minutes you exercise add another 12 ounces of water. For example if you weighed 150 pounds and exercised for 45 minutes each day you should be drinking 118 ounces of water every day.
Click here for a hydration calculator to find out how much water you should be drinking.
Benefits of Staying Hydrated
Aids weight loss
Lubricates and cushions joints
Normalizes blood pressure
Stabilizes heartbeat
Regulates body temperature
Aids digestion
Helps carry nutrients and oxygen to your cells
Improves physical performance
Improves energy levels
Improves brain function
If you're still unsure about the benefits of water this should get your attention!
One study conducted by PubMed found that dieters who drank 17 ounces of water before each meal lost 44% more weight over a 12 week period than those who didn't.
Tips For Staying Hydrated
Drink water in the morning. From not consuming any fluids all night our bodies can get dehydrated. Drinking at least 12-16 ounces of water in the morning will give a good boost to start the day.
Roughly 30 minutes before exercising drink about 8 ounces of water to help maximize energy levels for the workout.
Drink water after exercising because we use energy and sweat during exercise leading to a loss of water in our body.
Use a big water bottle. This way we do not have to refill it as many times throughout the day.
Make markers on your water bottle or mark down what times throughout the day you should be finished and have to refill.
Make a point of drinking water and don't forget about it.