While drinking enough water and maintaining hydration is important, there is limited research to support drinking past the point of quenching your thirst. Water intake recommendations can vary based on your gender, age, medical condition, and activity level.
While there are no specific recommendations on how many glasses of water most adults should drink per day, the Institute of Medicine IOM sets recommendations for total water intake. The IOM suggests that most women meet their hydration needs when consuming 78 ounces 2. It should be noted that individuals living in hot climates tend to experience increased sweat loss and may need to increase their water intake to stay adequately hydrated.
There is no exact recommendation for how much more water athletes need to drink to maintain hydration. Women who are pregnant or breastfeeding have significantly increased water needs. The EFSA recommends that breastfeeding mothers increase their water intake by about 24 ounces ml per day A general recommendation for nursing mothers is to drink a glass of water with every meal and during breastfeeding to help meet their increased fluid needs Certain medical conditions may require a restricted water intake to avoid fluid overload, which is when you have too much fluid in your body.
Contrarily, other medical conditions may increase your water needs. Congestive heart failure, end-stage renal disease ESRD , and people undergoing dialysis are some of the more common medical conditions that require fluid restriction 13 , Other conditions like urinary tract infections UTIs , constipation , and fever may require increased fluid intake 2 , 15 , Water intake recommendations vary based on many factors, including your gender, age, activity level, and medical condition.
Water from food also contributes to your daily fluid intake, especially fruits and vegetables with high water contents, such as cantaloupe, grapefruit , and cucumbers 17 , There are many benefits associated with drinking enough water.
The following are a few of the many benefits of drinking enough water :. It helps carry oxygen and vital nutrients to your cells. It dissolves minerals and nutrients, making them more bioavailable.
Water and Your Organs Water is especially important for ensuring that your organs function properly. Water Provides an Energy Boost One reason to aim for a gallon of water each day is that, according to WebMD, doing so may significantly boost your energy level.
Water Improves Your Skin Drinking plenty of water may also result in smoother, healthier skin and an altogether healthier appearance. Drinking Water Curbs Cravings A third benefit to drinking a gallon of water each day is that water consumption helps curb hunger cravings, and without as much appetite for snacks or second helpings, you might even see some weight loss. The Dangers of Not Staying Properly Hydrated If proper hydration helps you maintain robust health, the inverse is also true: insufficient hydration can impair your well-being and your physical performance.
The most typical warning signs of dehydration include the following: Dry mouth and swollen tongue Decreased urination Sugar cravings Sluggishness and fatigue Bad breath Dehydration During Pregnancy Insufficient hydration can be especially risky for pregnant women.
Tips for Staying Hydrated For those looking to increase their daily water intake, and perhaps even hit the gallon-a-day mark, here are some quick tips worth considering.
Add a little variety; invest in natural flavor packets to infuse your water with the taste of fresh fruit, or make a pitcher of cucumber water to keep in your fridge. Develop the habit of drinking a glass of water after each bathroom break, replenishing the fluids you just lost. Try to drink water before every meal, which can help suppress appetite and prevent overeating. Keep a journal of how many glasses of water you drink each day, and challenge yourself to hit new goals.
You may also look at water drinking apps for this. Embrace the Benefits of Hydration Plenty of benefits to drinking a gallon of water a day exist; challenge yourself to reach that goal, and start making a strategy for incorporating more water into your daily life.
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Five ounce bottles got me to just under a gallon, so I made sure to sip a little extra throughout the day. But it really only took less than a week for me to get used to this new normal.
I stopped having to force myself to follow the chart I made and think about how many bottles I had to drink each day and at what times—I just did it. However, if you experience any negative side effects—like the ones associated with hyponatremia—slow down your rate of water consumption immediately, Lund advises.
Bikes and Gear. United States. Type keyword s to search. Today's Top Stories. Are Wider Tires Always Faster? Drinking a gallon of water every day may actually help to accomplish that. Stick to a slow and steady pace to alleviate bloating and to avoid causing it in the first place. A dehydrated body sends and receives confused signals.
Dehydration can cause feelings of hunger, even just after a meal. Or, a lack of adequate fluids can lead to cravings for sugar. When the body is receiving enough fluids, then those hunger pangs subside, and so does the desire for sweets. Additionally, people who drink a gallon of water a day typically experience fewer cravings and hunger pangs overall.
This may mean indulging in fewer snacks and enjoying smaller meals. The body simply cannot function normally when it is dehydrated. This leads to digestive issues and constipation. These problems not only are inconvenient, but also uncomfortable. Drinking a gallon of water a day will bring about an almost immediate change in these conditions. Many people are troubled by dark circles under their eyes. Some of this discoloration is hereditary, but it also can be caused by dehydration.
Try a gallon of water a day to see if those circles will begin to lighten. A hydrated brain is one that can reason, think and create memories. It is alert, flexible and capable of accurately perceiving circumstances.
One of the benefits of drinking water is enhanced cognition. Dehydration makes the body clumsy and slow to respond.
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