Water, the Key to Survival
Water is so important to our everyday life and the key to our survival. Up to 60 percent of the human adult body is water and it plays many important roles in the body. Fluid must be constantly replenished in order for the body to do its job.
Regulate body temperature
Assist in flushing waste mainly through urination
Metabolize and transport carbohydrates and proteins in the bloodstream
Act as a shock absorber for the brain and spinal cord
Help the muscles work efficiently
Plump the skin
Help the heart more easily pump blood through the blood vessels
How Much Water Should You Drink Per Day?
Commonly recommend 8×8 rule. Which means you should drink eight 8-ounce glasses of water per day, which equals about 2 liters, or half a gallon of water.
However, to determine how much water you require each day, it really depends on your weight, size, your physical activity level, where you live, the environment, the climate you live in and many other internal factors.
In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day. So, if you weigh 180 pounds, that would be 90 to 180 ounces of water a day. If you’re physically active, exercising a lot and living in a hot dry climate, you’d be on the higher end of that range; if you have a sedentary lifestyle and live in a cooler climate, you’d need less.
You are constantly losing water from your body, primarily via urine and sweat. To prevent dehydration, you need to drink adequate amounts of water.
Your water need also increases during breastfeeding, conditions like vomiting, diarrhea, certain medications and diseases.
Did you know that fatigue could be a sign of dehydration?
Besides fatigue, there are other signs that you may need more water, like lightheadedness, difficulty to concentrate, muscle cramps, headache symptoms.
Next time you are experiencing any of these signs, try drinking a big glass of water. Maintaining water balance is essential for your health and wellness.
10 Tips for Consuming More Water and Staying Hydrated
Tracking the water you drink might surprise you with how little you are actually getting.
Understand your fluid needs.
After you’ve gone to the bathroom, look in the bowl. If your urine is clear or very light yellow and has little odor, you’re well hydrated. The darker and more aromatic your urine, the more dehydrated you are.
To see how much water you are getting, keep a record of your daily intake. Water bottles with measurement markings are also handy in adding up how many ounces you are consuming each day.
Drink one glass of water when you wake up.
Replace one cup of coffee or glass of soda for a glass of water.
Keep a bottle of water or a glass of water next to your bed, on your desk at work.
Carry a water bottle with you and fill it up periodically.
Drink small amounts of water throughout the day. Never all at once.
Sip on water throughout the day, even when you’re not thirsty.