Water
We can’t live without it but so many of us have a hard time drinking enough of it.
Why is it so important?
Because every cell, tissue and organ in our body needs water to function properly:
- Gets rid of wastes through urination, perspiration and bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protects sensitive tissues
How much water should you drink each day?
It’s a simple question with no easy answer.
Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.
An average, healthy adult living in a temperate climate should aim for:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food.
General hydration check:
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
- Take the skin on the back of your hand and pinch it. If the skin goes down quickly, then you are hydrated. If it goes down slowly, this is a sign of dehydration
You might need to modify your total fluid intake based on:
- If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout.
- Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
- Overall health.Your body loses fluids when you have a fever, vomiting or diarrhea. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
- Pregnancy and breast-feeding.If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.
You don’t enjoy drinking water?
I’ve got many tips for helping you stay hydrated – here are just a few:
- Add slices of lemon, lime, cucumber or put a few berries or mint leaves in your water to add flavour
- Drink from a special glass or water bottle (remember to avoid drinking from anything made from plastic)
- Eat fruits and vegetables that are high in water content to boost your daily water intake
- Herbal teas, broths and even caffeinated drinks like coffee and tea contain water and count towards your overall water intake
Book a nutritional assessment to learn more about your hydration health as well your diet and eating patterns to get you on the way to looking and feeling your best!
Photo by Julia Zolotova on Unsplash
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