As spring approaches, many of us take advantage of the heat and absorb as much vitamin D as possible. However, as temperatures rise, maintaining hydration becomes more important.
While guidelines such as “8 x 8” rules and drinking half your weight in an ounce can provide a good starting point, the amount of water you actually need depends on a variety of factors. “The ‘8×8’ rule may be a bit simplified for some, but it’s not necessarily dangerous.” Renee FittonRegistered Dietitian and Education Director l-nutranutrition technology company. Instead of relying on strict formulas, it is best to incorporate water intake into small daily habits. To help you track and meet your hydration goals, we have broken some practical tips from experts.
How much water should I drink every day?
Fitton says a variety of factors play a role in the amount of water you need every day, including body size, medication, gender, physical activity, climate, health and altitude.
Most of us are also familiar with the old sayings. Drink 8 glasses of water every day. The eight-time rule leads to drinking 64 ounces of water every day. Many of us follow this advice blindly for our lives, unaware of where it came from or why we need eight glasses of water.
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Apparently, the rule for every eight came from Void. There is no scientific evidence to back it up. It’s another long-standing myth that people believe in. Because that’s something everyone believes. Drinking 64 ounces of water every day isn’t bad, but for some people it may be too much or not enough.
“For some people, simple rules like these help them get back on track. If drinking eight glasses of water a day helps someone achieve their hydration goals, that’s a great starting point. But I wouldn’t call it the gold standard,” Fitton says.
Other guidelines exist, but there is no true consensus yet. There is no formal recommendation as to how much water people should drink every day, as everyone probably needs a different amount of water.
There is “appropriate intake” of water for adult men and women, but it may vary from person to person. This appropriate intake includes water from non-hydrated drinking. milk, Sports drinksand tea Yes, even coffee. It also contains water from fruits, vegetables and other foods (think of the fact that you have water in a bowl of oats and soup).
Appropriate intake For the average man it’s 15.5 cups (3.7 liters or 125 ounces) and for the average woman it’s 11.5 cups (2.7 liters or 91 ounces). How to consume these 125 or 91 ounces of liquid is up to you. This is the closest figures we recommend for daily intake, but even these numbers vary from person to person based on your health.
You may need more water…
You have an active job: All day (especially those who work outdoors) may need more water than most people. The more you move, the more you sweat, and you will need to replace any lost water (and electrolytes) through your liquid intake.
If you work outside during a heat wave, the US is the center for disease control and prevention I recommend it Drink 8 ounces (1 cup) of water every 15-20 minutes while you’re at work. Drinking water both before and after work can help prevent dehydration.
You exercise frequently: If you don’t do active work, but you need most water, whether it’s a gym or through recreational activities, or if you want most water, you need most water. Even if you don’t notice, you will lose a lot of fluids during physical activity (Even in cold weather). Increase your water intake to explain your activities (particularly travel activities).
You live in a hot climate: Heat means increased sweating and the importance of replacing lost liquids. Dryness combines liquid loss in hot climates – people in desert climates may need more water than people in tropical climates.
You are pregnant or breastfeeding: Pregnant woman I need more water To promote improved circulation, increased calorie intake, and other physiological processes that support baby’s growth. Breastfeeding women need extra water Supports breast milk production.
Your pee is dark color: The colour of pee can tell you a lot about your hydration level. “Urine colour is the best, personalized, consistent, immediate way to measure hydration throughout the day. We want to look for bright yellow pee, not completely transparent, and not dark yellow or amber (dark (dense),” says Fitton.
There is dry mouth, lips and muscle cramps. Yes, when you are dehydrated, your body will inform you. “Water is such a critical substance in life, so when we are short, our bodies no longer work at its peak capacity, which can last in many ways, and from one person to another,” Fitton explains.
Tips for hydration
Different people follow different rules for hydration. These four general guidelines can help you stay hydrated regardless of your lifestyle.
Drink if you’re thirsty: There are some controversies surrounding this method. Some medical professionals say you Don’t overly complicated hydration And your body will tell you when you need water. Others say you’re waiting until you’re thirsty I’ll be waiting a long time – When you’re thirsty, you’re already dehydrated. This method may or may not work for you, as some people seem to have a stronger mechanism of thirst than others.
Drinking a glass before and between meals: This is not bad advice. Building fluid intake around rituals like meals can produce hydration as a habit. Total fluid intake depends on the number of meals you eat. After eating three meals, you can follow this rule and drink 5 glasses of water, but this may not be enough (unless you have big glasses). If you don’t have a routine dietary pattern, this rule probably won’t work for you.
Drink 8 glasses every day: General health advice rarely works for everyone. If you feel that you are properly hydrated with 64 ounces of water every day. If you feel excessive hydration (clear pee, very frequent urination or swelling), reduce it slightly. If you experience dehydration (dark pee, headache, rare urination, lighthouse or fatigue), 8 drinks may not be enough.
Drink half your weight in ounces: These are simple guidelines that are easy to remember and usually easy to achieve. If you weigh 150 pounds, aim to drink 75 ounces of water every day. This is the only rule of thumb that explains different body sizes, but does not explain thirst, climate, activity level, or other factors.
Make water visible and accessible: Fitton explains that having access to water at all times gives you a visual reminder to drink water. She also recommends using something like an app Water Minder It sends daily reminders to drink water.
Combine your water intake with your daily habits: Another great way to get your daily water intake is to partially drink water in your daily habits. This can make you look like you’re drinking water after eating a meal or just before you leave the house. “These mini-habits are based on what you already do, so you don’t want to remember to do anything new. The more hydration you combine with your daily routine, the easier it becomes,” Fitton says.
Try our hydration techniques and find the one that’s right for you. Unless you’re fighting chronic fatigue, light heads, headaches, etc. Signs of dehydrationyou’re probably doing a pretty good job. As failSafe, you can always determine when you are doing sewage based on and if you are being overhydrated Your Urine Color.
