A complete guide to understand how much water you should drink in a day

There is no dispute in saying that water is a crucial element for sustaining a healthy life. We all have heard from everywhere that drinking water makes our skin glow, helps our body to stay fresh while working consistently for longer hours, helps in weight loss, saves us from migraine issues and many more. But, we are always left with this speculation about how much to drink per day.

There are loads of opinions that run around about the amount of water intake. We all know that our body is consist of 60% of water and the thing that most of the health pundits say sip water in little intervals is because dehydration can happen to anyone because of losing water from urine or sweat.

Then, there is 8X8 rule given by several Health authorities, which says that you should drink eight 8-ounce (half a gallon) glasses of water a day (totalling 64 ounces, or about 1.9 litres) either you are thirsty or not. Well, we don’t second with this autocratic approach. Why? because, we can’t ignore the essential factors here which are beside water people do intake fluids in the form of juice, smoothies & several other detoxes. Not to forget that with the food that we consume it contains moisture too. And believe it or not, these factors affect your need for the water.

Hoping that now you’ve got the idea that drinking water in 8×8 way or just taking it in intervals isn’t necessary we’ve crafted some points that you may consider including in your drinking habits.

Here are some things to consider while drinking water to enable your body to perform all its functions flawlessly.

1. Check your sources of hydration

Yes, the first and basic step in drinking the water rightly is to check out the sources that render hydration to your body besides water. Think about your daily intakes that hydrate your body. It can be juices, smoothies, types of detox, tea, coffee and the list goes on. This is how you list them first then well, food doesn’t render much of liquid but still if you’re going with the gravy, or spicy food(which makes you drink a gallon in one go) then, you need to ponder.

After all the scribbling about the sources of hydration for your body. Think! have a minute… Done? Great, now you have become known that just drinking half a gallon a day isn’t just actually the right thing we were doing. Fulfilling that specific area where you’re lacking with hydration is the best practice. Like after having spicy food you rarely feel the need to drink water because you already have enough. Likewise, after having sweet food your craving for the water increases. So, you need to balance out the food and drinking habits first for better water plan.

I would like to share my personal experience and schedule of drinking water. I, during the time of my lunch, take small sips of water so that I don’t get overhydrated. Then, I go with a glass of it in the intervals of an hour until my evening tea and snacks.

So if I’m not overhydrating myself during having my lunch then I’ll be still left with the desire to have water for the next hour, then until another next hour that water will be excreted out or utilized by the body. This way I reach the time of evening snacks and tea where I’ll fulfil hydration with tea or if like juice.

2. It’s not a one size fits all measure

Water consumption also depends on the lifestyle you live in. The kind of life you spends a day whether it is hectic or easy. The different water needs vary from body to body. If you are living an active lifestyle, as in you go office or school via bus and then walk your water consumption level must be high because the corresponding loss of water in the form of sweat and urine is also higher.

On the other hand, if you live a sedentary lifestyle and spend your day in an air-conditioned environment sipping in ice tea where there is no scope for water loss through perspiration, drinking more than 2 to 2.5 litres of water is not advisable. It will end up accumulating in your kidney and cause a host of kidney-related problems.

 

3. Don’t You Ignore thirst

“The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide,” according to the National Academies of Sciences.”

The best reminder for your water need is the thirst. Yes, it is the best indicator to recall you all the time that your body demands water. But, the thing is, in the hustle-bustle of work we ignore this indicant until our saliva gets dry we jump for the water bottle.

So for a moment keep aside all the gadgets go with your God gifted indicator that is thirst. However, if you’re so into your thing that your thirst rarely dominates your work then we advise you to set reminders. Also, you can keep a water bottle in front of you. So that you can at least take a sip from it. This way you’ll be available for longer hours to work.

The problems adequate Water intake save us from—

Water plays a vital role in aiding numerous bodily functions. Moreover, it helps prevent the kidney stones, constipation and many more.

Here is the list of several health problems supposedly respond well to increased water intake:

Constipation: Being constipated means your bowel movements are tough or happen less often than normal. Almost everyone goes through it at some point. This usually happens when you’re not having enough liquid and fibre in your diet.

Increasing water intake can help with constipation, a very common problem.  Drink two to four extra glasses of water a day, unless your doctor told you to limit fluids for another reason. Also, try warm liquids, especially in the morning and add fruits and vegetables to your diet.

Cancer: Some studies show that those who drink more water have a lower risk of bladder and colorectal cancer, although other studies find no effect. Drinking plenty of water and other liquids may reduce the risk of bladder cancer by diluting the concentration of cancer-causing agents in urine and helping to flush them through the bladder faster.

Drink at least 8 cups of liquid a day, suggests the American Cancer Society.

Drinking water and eating more water-heavy foods can also help promote the healthy growth, survival, and reproduction of your body’s cells. This can protect your body’s organs like the colon, bladder, and breast tissue from developing cancer.

Kidney stones: Increased water intake may decrease the risk of kidney stones too. Under the usual conditions of life, 3 – 4 litres of fluids a day will provide 2.5 to 3 litres of urine volume, and this is enough. The average healthy adult bladder holds about 1/2 litre, so this means 7 – 9 bathroom trips in 24 hours.

Acne and skin hydration:

“Dryness strikes where your oil glands are weakest,”

Following the above statement, we can easily deduce that— “Cheeks, arms, and legs have almost no sebaceous oil glands and are therefore drier in winter months.” And even hands skin is thinner than other places & needs extra protection and care.

If we summarize all these body parts’ hydration needs & calculate their water percentage altogether. Then, we’ll see that 64% of the water we actually need to render them with, for their proper functioning.

If you aren’t carrying around this much of water then your skin can become extremely dry, inflamed, itchy or splotchy—and you can even break out with eczema. Constant dry skin can age your skin, too.

There are lots of positive anecdotal reports about how water can help hydrate the skin and reduce acne.

A Case Study to look at-

See, drinking water will always be necessary to sustain a healthy life. It always has been a crucial element even if you count from the Stone Age. In addition to this, you can check out this graph showing drinking 2 litres a day increases your metabolism.

According to a study, it says drinking half of an ml (500ml) of water can temporarily boost metabolism by 24–30%.

The image below shows this effect. The top line shows how 500 ml of water increased metabolism. Notice how this effect decreases before the 90-minute mark:

The researchers estimated that drinking 68 ounces (2 litres) in one day increased energy expenditure by about 96 calories per day. Moreover, it may be beneficial to drink cold water because your body will need to expend more calories to heat the water to body temperature.

Drinking water effect before and after the meal—

Drinking water about a half hour before meals can also reduce the number of calories you end up consuming, especially in older individuals.

However, Renowned nutritionist Dr Anju Sood has something else to say,-

“It roughly takes two hours to digest what you eat. The food goes through your esophagus to the stomach, then to your colon before being flushed out of your system.

There is a certain fluid-solid proportion in our gastric system. If you consume water before the meals, you are not only disturbing the fluid component by diluting what you eat, you are also fastening the digestion process as the food now enters the large intestine much sooner than it should. Hence it is not advisable to have water just before your meal.”

One study showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t.

It is advised that drinking water immediately in big amount right after you finish your lunch effects your stomach badly. Consuming water right after the meal tends to dilute gastric juice. Though our stomach is adept at absorbing water, an excess intake of water after meal dilutes enzymes that are essential for digestion. This is responded by lesser secretion of digestive enzymes that in turn can lead to heartburn and acidity.

Conclusion:

When and how much you should drink—

  1. Feeling thirsty? Then, Drink.
  2. Dry saliva while working? Then, Drink. Keep the water bottle filled in front of you.
  3. Stomach Full, after lunch? Then, wait for an hour or evening tea for your adequate fluid consumption.

Also, If you’re sweating a lot, make sure to replenish the lost fluid with water. Athletes doing very long, intense exercises may also need to replenish electrolytes along with water.

If you are always on the go, carry a cool water flask with you take sips throughout the day. We advise you to add flavour to your water by squeezing some lime or adding mint leaves. Infused water is healthy and tastes great. Or you can try types of detoxes for fulfilling your hydration needs also you’ll get to have detox that’ll eliminate the harmful chemicals from your body.

You know, just to put an icing on a cake. If you’re looking to take the way of drinking water for a healthy life why not have the surety of clean and healthy water from water purifiers. There are plenty of water purifiers available in the market. From non-electric to electric ones equipped with advanced technology to fight against new-age contaminants.

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