Our body constitutes 60% of the water. That is the reason a healthy intake of water is quite important to carry out the normal functions of our body, remove the bacteria, overcome the dehydration, and restore water in our body. The water of our body is lost by sweating and urination, that is why it is crucial to hydrate our body with a constant supply of water. From healthy skin to better digestion, water supports a lot of activities in our body. But the question is how much water should you drink in a day?
Usually, it is suggested by the experts to take 10 to 12 glasses of water to stay hydrated throughout the day. These 10 to 12 glasses of water are equal to almost 2 liters. It does not include water only, but different types of foods we consume like spinach, watermelon, strawberry, apple, pineapple, broccoli, cucumber, and oranges. All these foods can also fulfill the required amount of fluid intake of our body.
What is the right time to drink water?
There is not a perfect time to intake the water. You should consume water throughout the day. It is also recommended to take at least 2 cups of water on an empty stomach early in the morning. This process helps you to improve your digestive system.
Drinking water in the morning helps you start your day. It improves your mind, mood, brain functioning, and energy levels. Similarly drinking water before taking a meal is one of the best strategies to lose weight.
The reason behind this is a person taking water before meals consumes fewer calories as it increases the feeling of fullness and cuts the calorie intake. It is quite important to hydrate yourself with plenty of water before and after doing workouts. It maximizes your performance, copes with the water deficiency, and optimizes muscle recovery.
Drinking water in the morning, before and after exercises, or meals have different advantages. The important thing is to drink water consistently throughout the day to get better health benefits and stay hydrated to carry out the normal functioning of your body
How much water should you drink based on your weight?
Usually, it is recommended to take at least 8-10 glasses of water. But the intake of water also depends on your size, weight, and activity level. You should drink 0.5 or an ounce of water per pound of your body weight every single day.
For example, if your weight is 160 pounds then you will be consuming 80 to 160 ounces of water a day. For all those people living in hot climatic conditions, this range may be higher than those living in cooler climates.
Another quick way to understand the intake of the right amount of water for your body is by examining your urine color and odor. If it is yellow and has strong order, then it means you need to take more water.
On the other hand, if it is clear with little odor, then it shows you are well hydrated according to the optimal requirements of your body.
Is 64 oz of water a day enough?
You must have heard that taking almost eight-ounce (64 ounces) of water is enough to stay hydrated and healthy, but this is not the right answer. There is not a particular rule about it. Several factors should be considered while consuming water.
The first thing is water is not the only source to stay hydrated. Our food is also a source of water like raw vegetables, fruits like strawberries, and beverages like tea, milk, and juice also contain a large amount of water. So all these things also contribute to our hydration process.
Besides all the food and liquid we consume in a day how much water should we take?
On average, women should consume approximately 90-100 ounces of water including all these beverages and food each day. Men should consume 110-125 ounces of water per day.
There is not a general formula to intake the perfect amount of water. Everyone needs a different amount of water depending upon their weight, age, health, physical activities, and even the climatic conditions.
If you perform hard physical activities, then it is recommended to take a large amount of water to compensate for water deficiency in your body. On the other hand, a person with little or no physical activity will not require plenty of water.
So, if you are seeking water intake recommendations: drink it when you’re thirsty, sweat a lot, breastfeeding, perform a vigorous activity, or your urine is pale yellow.
Does water help you lose weight?
Many studies are revealing that drinking more water help you lose weight and burn more calories. Drinking half to 1 liter of water increases your calories burning process for at least an hour and helps you lose weight.
Some studies also claim that drinking water before taking your meals helps you suppress hunger and burn more calories. The reason behind this is that water reduces the appetite and as a result, decreases the calorie intake and helps you lose weight.
Since we all know that water is calorie-free, so we can link it with less calorie intake. For long-term benefits, it is highly advisable to drink more water as it may lead to a decrease in the calorie intake in the individuals.
According to the studies, 2 to 3 liters of water per day is sufficient to assist with weight loss. Drinking the water before your meals will boost this process and suppress your appetite.
The only thing you need to keep in mind while losing weight is that there are many other things to focus on. A balanced diet with a sufficient intake of water will help you speed the weight loss process.
Benefits of drinking water Does drinking more water improve your health?
Drinking enough amount of water is required to maintain the regular functioning of your body. There are several health benefits you can get when taking enough amount of water.
Constipation is one of the most common problems these days, but increasing water intake will help you to overcome this problem especially when taking it early in the morning with an empty stomach. You need to intake 1-2 glasses of warm water on an empty stomach to relieve constipation.
Several urinary tract infections can be avoided by taking enough amount of water. Similarly taking a lot of water also decreases the risk of kidney stones. For better and hydrated skin, it is advisable to intake a sufficient amount of water.