How to Calculate How Much Water do You Require?
It depends from person to person since every body is a little different. Plain water is not the only drink that contributes to your fluid balance.
If you eat lots of foods full of water like soups, fresh vegetables and fruit you may require to drink less water daily.
Your thirst is the best indicator that you require more water. However some people don’t feel thirsty even when they are actually dehydrated.
A general rule is 8x8 – drink eight 8 oz glasses of water throughout the day.
Everybody should observe their own body and be conscious of the symptoms of dehydration. Experiment a little about water intake.
Physical activity and sweating requires more water.
Daily recommended amount of water from drink:
|children 4–8 years old||5 cups, or 40 total ounces (1.2 L)|
|children 9–13 years old||7–8 cups, or 56–64 total ounces (1.6 L-1.9 L)|
|children 14–18 years old||8–11 cups, or 64–88 total ounces (1.6 L – 2.6 L)|
|men, 19 years and older||13 cups, or 104 total ounces (3.1 L)|
|women, 19 years and older||9 cups, or 72 total ounces (2.1 L)|
|pregnant women||10 cups, or 80 total ounces (2.4 L)|
|breastfeeding women||13 cups, or 104 total ounces (3.1 L)|
Also keep in mind that drinking too much water can be dangerous as well. It can lead to a dangerous condition called hyponatremia.
Even though this is rare, people that are smaller and weight less than average and children are at higher risk.
High intensity physical activity where large amounts of water are lost through sweat can increase the risk of hyponatremia. Usually athletes drink large quantities of water in short periods of time.
To reduce the risk of hyponatremia, drink sports drinks that contain sodium and other electrolytes when you need to replenish large quantities of water in body in short periods of time.
Why Should You Drink Water Slowly, Sipping and Not Chugging or Gulping?
Drinking water very fast, chugging, is not the same as drinking slowly, sipping.
Some people tend to drink water very fast just to reach the daily goals of water intake. However, this isn’t as healthy as drinking slowly, evenly spread out throughout the day.
When we drink slowly, sipping the water and holding each sip for a few moments in mouth before swallowing, we send a special signal to our body. Our body has the time to prepare the cardiovascular system to accept additional water into the blood stream.
This way, it is easier for water to pass through into tissues, muscles and organs.
If we drink too fast, most of water goes into blood stream and directly into kidneys, bladder and out of the body, without passing through into tissues.
It is ironic, but your internal organs and tissues can be dehydrated if you drink water too fast in large quantities at once.
You can notice that you are usually forced to bathroom shortly after chugging a glass of water.
But if you drink a glass of water slowly, sipping, usually you wouldn’t feel the need to visit bathroom just as fast. That is because the water when drunk slowly, is actually going where it is meant, carrying nutrients to cells and flushing the toxins out of the body.
Remember, if you are chugging water to hydrate, you are doing it wrong!
Why Ice Cold Water is Unhealthy?
You probably heard the advice that drinking ice cold water helps with weight loss since the body burns calories to heat the liquid.
This is a very bad thing to do. Ice cold water reduces the efficiency of the enzymes and fluids in your gut.
It reduces the body’s ability to digest food and creates toxic buildup. Because of the low temperature your blood vessels may constrict and prevent your lymphatic system from working efficiently, which should help flushing toxins out of the system.
Low liquid temperatures also constrict the blood vessels around stomach and gut which reduces blood flow and nutrients to some important internal organs.
Ice cold water causes more harm to body than good. Generally people think that ice cold water will refresh them during hot summer days, or when they exercise. The temperature difference actually shocks your body and may lead to:
- upset digestion
- slower heart rate
- irritated throat and stomach
- reduced energy
- and even slow down weight loss