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How Much Water To Drink?

Published 7/1/13

How Much Water SHould You Drink?

The Mayo Clinic states that to maintain proper hydration levels, the average man should consume around 3-liters (13 cups) of water per day while the average woman should consume around 2.20-liters (9-cups) of water per day. If you live in a climate with high air temperature or regularly participate in some sort of physical fitness activity, you should consume more than the recommended amounts mentioned above. 

Benefits of Drinking Water

Some of the most common health benefits of drinking water include:

- Drinking water helps maintain the body's balance of fluids: the human body is roughly 60% water. The functions associated with bodily fluids include absorption, digestion, cicurlation, creating saliva, transporting nutrition, and maintaing proper body temperature. It is very important to main proper hydration in order to allow the body to properly function and maintain homeostasis. 

- Drinking water can help control calories: compared to more popular beverages such as soda or coffee, water has considerably less calories. In fact, water has absolutely zero calories. Foods high in water tend to look larger, have less calories, require more chewing due to their increased volume, and are absorbed more slowly by the body, which results in a healthier feeling of being full. 

- Drinking water can help energize muscles: body cells that aren't able to maintain their proper fluid and electrolyte balance end up shriveling, resulting in muscle fatigue. Muscle cells experiencing dehydration don't function as well and muscle performance can suffer. When exercising, it is important to not only drink water during the workout but also before and after the workout to properly replace the lost fluids. 

- Drinking water can help keep skin looking young and healthy: dehydration makes the skin look dry and dehydrated

- Drinking water benefits the kidneys: the kidneys do a great job removing toxins from the body as long as water intake remains adequate. A person is at high risk of kidney stones if they chronically drink too little water, especially in climates with warm temperatures. 

- Drinking water helps maintain normal bowel fuction: adequate hydration keeps the gastrointenstinal tract flowing smoothly while preventing constipation. When the body is dehydrated, the body pulls water from stoll via the colon to help maintain proper hydration, resulting in constipation. 

Tips To Help you Drink More Water

- Include water with every meal or snack.

- Roughly 20% of a person's fluid intake comes from food, so be sure to consume more fruits and vegetables. Fruits and vegetables have high water content, which makes it easier to maintain proper hydration levels.

-Keep a bottle of water at your side throughout the day. You can bring a bottle with you in your purse, backpack, in the car, at the desk, etc. 

Symptoms of Dehydration

The most common symptoms associated with dehydration include:

- A dry-sticky mouth

- Sleepiness or tiredness

- Irritability

- A feeling of being thirsty

- Dry or wrinkly skin

- Headache or migraine

- Constipation

- Lack of sweating

- Fever

- Little or no urination

Kidney Stones (chronic dehydration)

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