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The notion that drinking water is beneficial to your health is not new. However, it seems that people are more aware of the need to be hydrated than ever, from the gallon-a-day-of-water TikTok challenge to the Stanley Quencher becoming the newest fashion item. However, how much water is really necessary?
Eight glasses should be consumed each day, according to some; more than that; and less than that, according to others. To be clear, we spoke to two dietitians to find out the exact amount of water you should be drinking each day. We also asked them for advice on how to make sure you drink enough water and why it’s crucial to remain hydrated.
How much water must you consume?
The “8×8 rule” refers to the long-held concept that individuals should strive to consume eight glasses containing eight ounces of water each day. However, such reasoning has been refuted. A study that examined 5,600 individuals in 26 nations and was published in the journal Science in November 2022 discovered that most people do not need that much water to be hydrated on a regular basis. The same research came to the conclusion that there isn’t a suggestion that works for everyone.
A person’s body size, level of physical activity, and diet all influence how much water they should consume, according to Emily Martorano, owner of Emily Morgan Nutrition and a certified dietitian. Men often need more water than women do. According to Martorano, “a straightforward method to determine how much water you should aim for is to divide your weight in half and drink that number in ounces per day.” But keep in mind that this figure is just an estimate. You could need more water if you have many medical problems, live in a hot area, or exercise regularly.
Additionally, you need to be aware of the signals your body sends you. According to Francesca Alfano, creator of Francesca Alfano Nutrition and a functional integrative nutritionist, “thirst is a natural indicator that your body needs more fluids.” “Your urine’s color can also serve as a helpful indicator of your level of hydration; if it’s pale or light yellow, you probably have enough water in it.” You may always seek medical advice if you need assistance determining the appropriate water intake for your body’s requirements.
What happens when you don’t consume enough water?
Your body requires enough water to be hydrated, just as plants do. Dehydration, which has several unpleasant side effects, may result from consuming insufficient amounts of water in your diet. According to Alfano, “constipation or other digestive complaints, low energy, brain fog, headaches and migraines, and dry skin are some of the common side effects of dehydration.”
Long-term dehydration may have a negative effect on your body and cause more serious health problems. According to Martorano, “long-term dehydration can cause major health problems like kidney stones, urinary tract infections, and heat-related illnesses.” “To sum up, drinking enough water is essential for preserving general health and wellbeing.”
How to increase your water intake
You may need to put in a lot of work to increase your hydration levels if you have trouble drinking water. It’s interesting to note that as people progressively consume more water, they often experience increased thirst over time, which facilitates drinking more water, according to Martorano. We have compiled professional ideas to assist you.
Pour yourself a large glass of
“Creating a routine and adhering to a schedule is one of the best ways to motivate yourself to drink more water,” advises Alfano. “Aim to have a glass of water first thing in the morning or before you leave for the day, for instance. Another option is to sip on a glass of water just before bed and after every meal and snack. Establishing long-term routines is more probable when you exhibit this kind of constancy.
Select a favorite water bottle.
You may further guarantee that you are staying hydrated by keeping water with you at all times. According to Martorano, using a water bottle with a straw will make drinking more pleasurable and convenient, which will motivate you to drink more as well. Here are a few well-reviewed bottles that are portable, won’t leak if they tip over, and will keep your water cool.
Begin monitoring the amount of water you consume.
You can monitor how much water you drink using a number of applications. This might assist in holding you responsible. According to Martorano, smartphone apps such as Aqualert are intended to remind users to stay hydrated throughout the day. Here are some additional well-liked water-tracking applications:
My Water is a free app with some in-app purchases that is compatible with iOS devices. The software asks for personal information, such as weight and height, and then suggests a daily water intake for you. Subsequently, you may monitor your water intake and establish regular prompts to make sure you meet your target.
Hydro Coach: This Android app will assist you in creating a daily objective and provide you with reminders throughout the day. If you are expecting or nursing, it may also be adjusted. Although certain features require in-app purchases, the app is free to use.
Plant Nanny Tracker: This app for iPhones and Androids tracks how much water you drink while also including an entertaining play element. As you drink water in real life, you may choose from a variety of plant characters to plant and water. Your plant grows more quickly, and you receive more accomplishments the more you eat.
NEWS COLLECTED: NBC NEWS
