How Much Water Should I Drink Every Day?
We know water is vital to our survival, but it’s easy to slip into the habit of not drinking enough. Our bodies are composed of 60% water, and some say we should be drinking 9 to 13 cups a day! Everyone’s bodies differ at least slightly and if you’re like me at all, you’ve asked yourself, “How much water should I drink every day?” Surely a 5-foot woman doesn’t need the same amount of water as a 6-foot man, right?
Here is some background on the health benefits of water that I hope might help you get back into the habit of drinking enough every day.
Water is actually a carrier. It carries and distributes nutrients to cells, such as minerals, vitamins and glucose. If the cells in your body don’t get enough water and electrolytes they shrivel, and this can cause muscle fatigue. When your muscle cells don’t get enough water they don’t work as well, which causes them to not preform as well too. Before and during exercise it is essential to drink enough water to hydrate those muscle cells. It is recommended that you drink 17 ounces of water two hours before working out and that hydration continue at regular intervals throughout your workout.
You may have noticed that water is constantly used in weight loss strategies and diet plans. Although water does not have some magical effect of getting rid of fat, it is an excellent zer0-calorie beverage. You can easily replace sodas, juices and other sugary drinks for clean water. Even making this small change can have a huge impact in weight loss, because you’re not consuming as many calories or sugar! (Personally, I try not to drink my calories.)
Within your body, water has many duties. The most important duty is the distribution to the cells of minerals, vitamins and glucose, but there are many more tasks it accomplishes in the body! Water removes waste and toxins that the cells produce, and carry them away though urine and feces. Water also plays a major role in the breakdown of what we eat. Our body temperature is also regulated by water through perspiration which dissipates excess heat and cools our body down. On the outside of the body, water consumption has a positive effect on the skin as well. Skin cells, like any other body cell, need water to function properly. With enough water hydration, you will have a younger-looking, radiant complexion. Without water hydration, it is likely that skin will become dry, flaky and more prone to wrinkles.
A Simple DIY Water Calculator: Figure Out How Much Water You Need
1. Figure out how much you weigh.
2. Cut that number in half.
3. Your answer will be the number (in ounces) you should be drinking on a daily basis.
For example: Your body weight is 150lbs. 150 divided by 2 = 75. Thus, you should aim for drinking around 75oz of water per day.
Make Drinking Water a Part of Your Daily Routine
Now you know that it’s a good idea to be drinking enough water, but how do you get back into the habit?
Try to drink water with every snack and meal, and always keep water available nearby in your car, bag, desk, etc. Almost 20% of our fluid comes from our food so eating more fruits and vegetables is a good idea because they have high water content. Last but not least, don’t wait for your body to signal it’s thirsty – by that time you’re already beginning to be dehydrated.