Benefits of Water: How Much Do You Need Hydration?

glass of water in hand outdoors

What is hydration?

Hydration is the process of replacing water in the body. This can be done through drinking water, eating ice chips and eating foods that have high water content.

What is dehydration?

Being dehydrated is when your body is lacking the water levels necessary to function optimally.

What are the signs and symptoms of dehydration?

  • Dark yellow urine and increased heart rate
  • Dehydration can affect mental and emotional health
  • Thirst, dry lips and dry mouth
  • Flushed skin, dry skin
  • Headache
  • Dizziness and fainting Dark yellow urine and increased heart rate
  • Excessive yawning

How much water should I drink each day?

Glass of water in hand

Everyday, we should start our day with a minimum of 16-24 oz. That is good for clearing the mind and flushing the body’s system, it creates an awareness within that all systems go.

I personally drink a gallon a day, however that may be a lot of some to handle. There are a few ways to figure out how many glasses of water you should drink per day.

  • You can drink 8-10oz/hour over the course of 10-12 hours.

Another way to figure out a more specific amount to your body personally:

  1. Take your weight (in pounds) and divide that by 2.2.
  2. Multiply that number depending on your age:
    • If you’re younger than 30, multiply by 40.
    • If you’re between 30-55, multiply by 35.
    • If you’re older than 55, multiply by 30.
  3. Divide that sum by 28.3.
  4. Your total is how many ounces of water you should drink each day.

Please keep in mind that if you’re exercising, in hot weather or in a sauna; you will need to increase your intake of water.

What are the benefits of drinking water?

The Top 10 Benefits of Drinking Water

  • Flushes out toxins in the body
  • Weight loss can occur
  • Kidney care (higher water intake reduces the risk of getting kidney stones and UTI reduction)
  • Glowing, healthy looking skin
  • Aids in digestion and bowel movements
  • Reduces or eliminates headaches
  • Aids in impacting our mood, cognitive alertness and reduces fatigue
  • Lubricates the joints
  • Regulates body temperature
  • Maintains healthy BP

Do we drink enough water?

Try having water available instead of coffee and soft drinks.

A study carried out by the Centers for Disease Control and Prevention (CDC) in 2013 analyzed data from the National Cancer Institute’s 2007 Food Attitudes and Behaviors Survey Trusted Source

Out of a sample of 3,397 adults*, the researchers found:

  • 7 percent of adults reported no daily consumption of drinking water
  • 36 percent of adults reported drinking 1-3 cups of drinking water a day
  • 35 percent of adults reported drinking 4-7 cups of drinking water a day
  • 22 percent of adults reported drinking 8 cups or more a day

*Participants were US residents aged 18 years or older

People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day.

The study only measured the intake of drinking water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.

“Water is vital for life, and plain water is a calorie-free option for hydration.”

“Adequate water intake has health benefits and is essential for preventing dehydration”

The bottom line on your hydration

Drinking water is vital for life and has so many positive attributes that humans crave for, yet so many are in a deep state of dehydration and aren’t even aware.

At HTN we encourage the consumption of water (daily intake approx. 1 gallon), but how do you keep track and make sure you’re hydrated? Personally, I use a water app found in the app store on my phone (Water Reminder – Daily Tracker: by VGFIT LLC) it not only tracks water, but other beverages as well. If you’re looking to increase your water intake and lower other beverages, this app is a great way to do that.

Stay healthy and stay hydrated!

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