I’m sure you already know it’s important to drink water each day. However, how much is enough? Most diet programs recommend about six eight-ounce glasses a day. Although that’s good advice, there are other factors that determine how much water you need.
If You’re Overweight
Not only will drinking more water help you lose those extra pounds, but it’s also mandatory if you’re overweight. If you’re overweight, drink an extra glass for every extra 25 pounds you’re carrying. In other words, if you weigh 200, but should weigh 150, then add two more glasses of water to your daily intake.
Weather Conditions
Of course, you need to drink more water when it’s hot or humid simply because you lose body fluids through perspiration. In the winter you can also lose moisture due to heating indoor air so don’t cut back when it’s colder outside.
High Altitudes
Living in higher elevations can trigger urination, as well as rapid breathing which can place more demand for fluid reserves. If you live in an altitude greater than 8,200 feet you need to drink more water. How much more should you drink? That’s dependent on the amount of sweat you lose. If you work out a lot, then you’ll need more water.
Physical Activity
Again, the more physically active you are, the more water you need. According to a Health Encyclopedia newsletter , one glass of water for every 20 minutes of exercise is a good target. However, this is additional to the recommended six to eight glasses you should be drinking each day. Drink about eight to 16 ounces (1-2 cups) before your workout and then drink another ½ to 1 cup of water following exercising. If your workout is long, then add another ½ to 1 cup every 15 to 20 minutes.
Spread Out Your Glasses
Rather than gulping down all eight glasses of water at one sitting just to get it over with, spread it out. If you’re afraid you’ll be living in the bathroom all day, do it anyway. True, at first you will need to make frequent restroom visits. However, after awhile (a few weeks) you’ll be relieved to know that your bladder will make the needed adjustment as you’ll need to go less often. When you do go, you’ll just have a greater amount to eliminate.
Can Other Liquids Be Substituted for Water?
You should not substitute other liquids for your daily water intake. Ironically, just drinking more coffee or soda can result in loss of water because it causes more urination. So for every cup or glass of caffeine, replace it with a glass of water.
Red Flags for Dehydration
If you forget to drink enough water, your body has a way of letting you know, usually by discomfort. A few red flags may include headaches, heartburn, or other forms of bodily pain. Amazingly, if your body retains too much water, it’s another sign you’re not getting properly hydrated.
Water Bottle Safeguards
Recently, there’s been some concern regarding the safety of plastic water bottles. Be sure to clean reusable water bottles thoroughly, using dishwashing soap and hot water. If you re-use a bottle that was filled with a drink containing sugars you run a higher risk of bacterial and fungal growth. Therefore, it’s a good idea to immediately drain, rinse and clean your bottle after exercising.
After you’ve establish a good water drinking routine it won’t be so difficult. Even if you don’t like water, just do it anyway. The health benefits of being properly hydrated are well worth it.
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