Ask most people how much water they drink a day it will probably not be more than a few glasses. Despite the fact that our bodies are made up of about 60% water and that good hydration is the mainstay of maintaining good health drinking water tends to be an afterthought for most people. Exactly how much water you need to drink can vary so I’ll give you a few guidelines to use.
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Your basic water intake should be from 1.5 to 2 liters per day; that’s 6 to 8 cups. This is the requirement for daily intake and doesn’t include the extra water you’ll need if you exercise. We lose moisture from in the form of urine, stool, sweat, breath (when you fog a mirror, that’s water you’re losing) and any other liquid our body produces.
Now, most people don’t walk around with a measuring cup to make sure they are getting their 2 liters per day but here is an easy trick to do, even if you don’t have a cup. One 8 ounce cup takes about eight gulps or mouthfuls to finish. So one mouthful of water is about one ounce. If you drink eight mouthfuls of water then you’ve got a cup. The next thing to consider is how to get eight cups in per day. What I try to do is to start my day with one to two cups of water and then at least one cup of water before or during each meal. That way you’ve already got 5 cups and can drink the 3 others throughout the day.
If you exercise you’ll need more fluid intake and can benefit from taking in electrolytes like sodium and potassium as well. These electrolytes can come in the form of some sports drinks, beware of those with a high sugar content, and electrolyte pills that can be added to water. For regular, moderately strenuous exercise another one to two liters is necessary. Also consider that in warmer weather you’ll need to drink more water.
A quick way to check if you’re getting enough water is to look at your urine. For those who have normal functioning kidneys and are not on any medications you know you are getting enough water if your pee is pale. A darker, more concentrated urine means that your kidneys are holding on to the water that your body lacks and is just getting rid of the waste in a minimal amount of fluid.
Be aware that alcohol, caffeinated and sugary beverages do not count for fluid intake as they may end up making you more dehydrated in the end. If drinking water is hard for you try squeezing in some fresh citrus juice or drinking mineral water with a fruit essence. Signs of dehydration can include dizziness, fatigue, and headaches. The elderly and the very young need to be reminded to drink water, especially in hot weather. Drinking your 2 liters per day can be a challenge but if you can work it into your routine you will be accomplishing a simple thing to improve your health. • About Dr. Savant
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