How much WATER should I drink?
“HOW MUCH WATER SHOULD I DRINK DAILY TO KEEP MYSELF HYDRATED?” is a commonly asked question these days and believe me there is no fixed parameters for this.
As recommended by health authorities, a person is advised to take eight 8-ounce glasses, which equals about 2 liters and this known as rule of 8 x 8 is advised mostly.
To be precise, amount of water intake varies for different individuals and depends on your size, weight, activity levels and temperature. So, people involved in laborious activities or working or living in hotter temperatures require comparatively more water.
“In general, you should try to drink between 20ml to 40ml for each Kilogram (KG) of your weight, every day.”
Poor water intake can lead to DEHYDRATION which usually manifests with symptoms like
- Low urine output or Dark yellow urine
- Dry mouth or Extreme thirst
- Prolonged Headaches, Dizziness or Confusion
- Sleeplessness or Insomnia
- Fatigue
WHY IS IT SO IMPORTANT TO MAINTAIN HYDRATION
Drinking water plays a very important role in regulation of major functioning of our body. It helps in
- Transport of oxygen
- Maintaining muscle efficiency
- Lubrication of joints
- Oxygen control
- Maintaining healthy bowels
- Elimination of waste products
- Improving Digestion
- Boosts Immunity
- In losing weight
And with poor intake of water, these functions certainly get affected.
QUICK TIPS TO STAY HYDRATED
- WAKE UP AND HYDRATE – Keep a glass of water next to your bed and drink it as soon as you get up
- CARRY A WATER BOTTLE WITH YOU– Carry an insulated water bottle and keep drinking even during travel
- KEEP A WATER BOTTLE ON YOUR DESK – Keep a bottle of water on your work or study desk and keep hydrating yourself
- DRINK BEFORE, DURING AND AFTER WORKOUTS – You should always drink water before, during or after any kind of workout
- DRINK WHEN THIRSTY – Always try to drink water whenever you are thirsty, it is a kind of your body signal of water requirement
- DRINK THROUGHOUT THE DAY – Drinking litres of water in one go is not a good way to hydrate. Rather try to keep drinking throughout the day which is far more helpful.
- EAT YOUR WATER – We also get some quantities of water through the food we eat like from fruits and fruit juices, yogurts, milk, vegetable juices, soups etc.