Body Requirement of Water/day

 How much water should you drink in a day?

Drinking water is a must, but how much do you need? There's no one-size-fits-all answer, as fluid needs vary among individuals. Most people need about four to six cups of plain water each day. But it may be surprising to learn that water intake is an individualized matter. There's really no good advice for water intake. While the daily four-to-six cup rule is for generally healthy people, that amount differs based on how much water they take in from other beverages and food sources. Also, certain health conditions, medications, activity level and ambient temperature influence total daily water intake. It's tough to know how much water you really need. Especially now, when many of us are living in extreme heat conditions. Our bodies require more water to compensate for the sweat that's working to keep us cool. Dehydration isn't something to ignore. It can lead to fatigue, spikes in blood pressure and irregular heart rate. 

Unfortunately, many of us aren't getting enough to drink, especially older adults. There's a lot of advice out there about how much water you should drink, who needs the most and how to know if you're dehydrated. In this article, you'll learn about recommended intake for water, plus several factors that influence your hydration needs. It's usually not a bad idea to sip on some water. We're all familiar with the old age factors. Drink eight glasses of water at 8 ounces each every day. It's the eight-by-eight rule that guides us to drink 64 ounces of water each day. Many of us have blindly followed this advice for our entire lives, not knowing where it came from or why we need eight glasses of water. But first we need to know the benefits of drinking water. Water keeps every system in the body functioning properly and  have many important jobs. Following are the details:-

regulating body temperature

protecting organs and tissues

aiding digestion

preventing constipation

maintaining electrolyte (sodium) balance

normalizing blood pressure

carrying nutrients and oxygen to your cells

cushioning joints

flushing bacteria from your bladder

Apparently, the eight-by-eight rule appeared out of a void, because there's no scientific evidence to back it up. It's just another one of those long-standing myths that people believe because that's what everyone believes. While drinking 64 ounces of water each day isn't a bad thing, it could be too much or not enough for some people. Other guidelines exist, but there's still no true consensus. There's no formal recommendation for how much water people should drink every day, perhaps because everyone needs different amounts of water. For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources. An "adequate intake" of water for adult men and women does exist, but it can vary from person to person. This adequate intake includes water from non-water beverages, such as milk, sports drinks, tea and yes, even coffee. It also includes water from fruits, vegetables and other foods (think of how much water goes into a bowl of oats or soup). Other factors that might mean more plain water include:-

You should adjust your water level when the temperatures soar outside. In warmer temperatures, you might feel thirstier faster.

Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic.

If you're losing water through sweat because you're exercising, you should increase your water intake. Individuals participating in long stretches of physical activity, such as marathons, often need to replace both water and sodium losses.

It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications and some antidepressants.

When you lose fluids through sweating, replace them with water or sports drinks.

Those on the go all day (especially those who work outdoors) may need more water than most people. The more you move, the more you sweat, and you should replace lost water (and electrolytes) through fluid intake. 

Hot weather means increased sweating, and it's important to replace lost fluid. Dryness compounds fluid loss in hot weather -- people in desert climates may need more water than those in tropical climates.

Pregnant people need more water to encourage improved circulation, increased calorie intake, and other physiological processes to support the growth of their baby. Breastfeeding people need extra water to support breast milk production.

As there's no one-size-fits-all answer and water intake is individualized, you should check with your doctor about the right amount for you. If you don't drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include urine that's dark yellow in colour, weakness, low blood pressure, dizziness or confusion. Some suggestions are as follows:-

If you feel adequately hydrated on 64 ounces of water each day, that's great. If you feel overly hydrated (clear pee and very frequent urination), cut back slightly. If you feel dehydrated (dark pee, headaches, infrequent urination), eight glasses may not be enough for you. 

Keeping a glass of water at your workstation can help you drink more water.

Different people follow different rules for hydrating. These common guidelines can help you stay hydrated no matter what kind of lifestyle you have.

There's some controversy surrounding this method. Some health professionals say you shouldn't overcomplicate hydration and your body tells you when it needs water. Others say waiting until you're thirsty is waiting too long -- that you're already dehydrated when you feel thirsty. Some people seem to have stronger thirst mechanisms than others, so this method may or may not work for you. 

If you weigh 150 pounds, aim to drink 75 ounces of water each day. This is the only rule of thumb that accounts for different body sizes, but it doesn't account for thirst, climate, activity level or other factors. 

Experiment with hydration techniques to find what works for you. As long as you're not battling chronic fatigue, headaches or other signs of dehydration, you are probably doing a pretty good job. As a failsafe, you can always determine whether you are under or overhydrated based on the colour of your urine. 

Drink a glass before meals and between meal. This isn't bad advice. Structuring water intake around a ritual like mealtime can ingrain hydration as a habit. Your total water intake will vary depending on how many meals you eat. If you eat three meals, you'll drink five glasses of water according to this rule, which may not be enough (unless they're big glasses). If you don't have a routine eating pattern, this rule probably won't work for you.

To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal, as well as socially, or with medicine.

And know that you also get fluids from water-rich foods, such as salads, fruit, and applesauce

Water is not your only choice when it comes to hydration. All beverages containing water contribute toward your daily needs. And some people even tout the benefits of milk for hydration. And it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption. There are many reasons why water is still the better choice. Sugar drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes. Too much caffeine can give you the jitters or keep you from sleeping. And alcohol intake should be limited to one drink per day for women, and one to two drinks per day for men.