Have you ever wondered why we are constantly prompted to stay hydrated, even when we don’t feel particularly thirsty? It comes down to the fact that you are continually losing water. Water also plays an important role in a variety of important bodily functions, including eliminating bacteria, promoting digestion, transporting nutrients to cells, preventing constipation, and maintaining the delicate balance of electrolytes (especially sodium). . So, it’s obvious that you need to drink lots of water to replenish lost fluids, but how much?
Also read: 8 drinks that hydrate you the most other than water
How much water should I drink every day?
The “eight glasses of water rule” has been a popular guideline in the health and fitness world for some time. This rule suggests that you should aim to drink 8 glasses of water a day. However, here’s the problem. This rule is not universal. The ideal amount of water you need depends on several factors, including lifestyle, gender, age, activity level, and other factors.
8 Glasses of Water Law: Starting Point
The eight-cup rule is a good starting point, but water needs vary from person to person, so it’s important to consult a health care professional to determine your exact requirements. If you have a sedentary lifestyle, work in an air-conditioned environment, and don’t sweat much, consuming 2 to 2.5 liters of water per day is enough. Drinking more than this can lead to overhydration.
Expert insights on water intake
Nutritionist Dr. Anju Sood recommends an intake of 2.5 liters per day to effectively replace lost fluids. She emphasizes that even if you’re not drinking enough water, dehydration can cause problems such as severe headaches and mood swings. However, people with high activity levels, such as athletes or those engaged in intense training, may require more water due to increased water loss through sweat.
Consultant nutritionist Dr. Rupali Dutta suggests that there is no strong scientific basis for the eight-cup rule, or even just four cups in the morning. Instead, she recommends 35ml of water per kilogram of body weight as a guideline. Her main goal is always to stay well hydrated, which becomes even more important during the hot summer months.
Also read: 7 delicious drinks that will help you stay hydrated
It is important to drink adequate amounts of water.
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When should you drink water for maximum benefit?
Morning hydration: Drinking water as soon as you wake up in the morning activates your internal organs and prepares your body for the next day.
After training: Hydration after exercise regulates heart rate and aids recovery.
Before meals: Drinking water about 30 minutes before a meal can speed up digestion and prevent you from overeating.
after eating: Same rules apply. Ideally, you should give your body 30 minutes to digest the food you eat before consuming water.
Time of day: The Complete Book of Ayurvedic Home Remedies by Basant Lad recommends drinking the most water during the hottest hours of the day, from mid-morning to evening.
Health issues: Your body sends signals to let you know it needs water. For one, the color of your urine, dark yellow, can indicate dehydration. Dry, chapped lips are one of the indicators that your body is dehydrated. In such situations, try to drink more water.
When you feel unwell: When you are sick, proper hydration is very important to support your body’s function and recovery.
when you feel tired: Drinking water when you are tired can energize your body and provide it with the energy it needs.
Also read: Why you shouldn’t drink water immediately after meals
How to drink water:
1. Sit down and drink
Suggest drinking water while sitting. Drinking water while standing can disrupt the balance of body fluids. Sitting down to drink your drink will help your muscles relax more.
2. Avoid binge drinking
Ayurvedic expert Dr. Akhilesh Sharma warns against gulping down large amounts of water at once. It is best to drink water slowly while breathing normally.
3. Room temperature, cold water
Ice cold water is not good for digestion. On hot days, drink room temperature or moderately cold water instead. According to Dr. Akhilesh, warm water is even better because it helps regulate cholesterol levels.
It is true that water is essential for our survival. Don’t ignore it, stay hydrated the right way.
(This content, including advice, provides general information only and is not intended to substitute for qualified medical opinion. Always consult a professional or your doctor for more information. NDTV is not responsible for this information. (I will not be held responsible.)
