Drinking enough water daily is essential for our overall health and well-being. Your magnificent body is made up primarily of water and every cell in your body depends on water to function properly! Proper hydration helps to flush out toxins from the body, keeps our skin healthy and glowing and can even aid in weight loss. The exact amount each person needs will vary depending on age, gender and activity level, and local climate.
In this article, we will discuss recommended amounts and how it can help with weight loss. We will also look at some tips for making sure you get your daily dose of water as well as some signs that you may need to increase your intake so you can stay properly hydrated.
So first, how much? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake for people living in a temperate climate is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
If you feel thirsty, or your urine is darker than a pale yellow, it's time to increase your water intake!
If 11-15 cups of water sounds like a big goal, be mindful that that goal is the amount of overall fluid intake. Here are some ideas to get you closer to that amount of fluids:
20% of your fluid intake can, and usually does come in the form of food! Many fruits and vegetables are close to 100% water by weight. Soups, milk and herbal teas are also composed of mostly water.
You can also schedule water breaks into your day. For example, first thing in the morning, with each meal, before, during and after exercise, and/or in-between meals are great times to get into the habit of having a glass of water.
In addition, studies have suggested that drinking cold water can increase how many calories your body burns daily by using a little extra energy to bring the water up to body temperature. Other studies suggest increased water intake is associated with decreased daily calorie consumption.