How Much Water Should You Actually Drink?

How Much Water Should You Actually Drink?

You hear all the time how important it is to stay hydrated. Water makes up 60% of our body weight, and it’s crucial for digestion, waste removal, temperature regulation, and brain function.
Water is vital to life and the most important ingredient when it comes to your health!

WHY WATER IS IMPORTANT

Essential for proper kidney function, water is found in every cell, organ and tissue. When you don’t take in enough water you can become de hydrated. De hydration is a serious threat to our system, disrupting the function of many bodily processes. Being even a little de hydrated can lead to symptoms like:
Dizziness/lightheadedness
Fatigue
Dry mouth, eyes and lips
Headaches
Joint pain
Decreased strength, power and endurance during workouts
Constipation

HEALTH BENEFITS OF WATER

OPTIMIZES DIGESTION
Water is needed for the production of saliva and the stomach acid needed to properly digest food. It also helps the body absorb nutrients and facilitates the digestion of fiber.
WASTE MAKER
Staying properly hydrated is super important for kidney health. Adequate intake helps us remove waste through sweat, urine production and feces; it also helps to prevent constipation and hard stools. Chronic de hydration may lead to kidney stones and other kidney problems.
INCREASES METABOLISM
Staying hydrated is also good for your waistline! Not only does water help rev up your metabolism, it may help you eat less, too – especially if you have a glass right before a meal. According to research, increasing your water intake can lead to eating less saturated fat, sugar, sodium and cholesterol.
IMPROVES BRAIN FUNCTION
Drink up for optimal brain health! Water makes up 75% of the brain and even slight de hydration (just 2%!) can affect cognitive performance, including memory, focus and mood.
CLICK TO TWEET THIS ARTICLE > It’s important to stay hydrated but how much water should you actually be drinking? A dietitian weighs-in via @MyFitnessPal #myfitnesspal
PROTECTS JOINTS
Proper hydration is essential for joint health. Water helps keep the synovial fluid in your joints healthy, providing nutrition, shock-absorption, lubrication and cushioning. This is why you may feel more joint pain when you’re de hydrated.
CIRCULATION
Water is a key component in blood plasma. Proper hydration improves blood oxygenation, immune function and athletic performance. Starting any kind of cardiovascular exercise under- hydrated can reduce your strength, power and high-intensity endurance.

HOW MUCH WATER SHOULD YOU DRINK

According to the National Academies of Sciences, Engineering, and Medicine, women should get 73 ounces (2.12 liters) and men should get 100 ounces (3 liters) of water per day.
But this is just a guideline. You’ll need to drink more water if you’re exercising strenuously for a long time, especially outdoors in the heat. You’ll also need more water if you work (or play!) outdoors in hot temperatures.
Not a big water fan? Food can help you to reach your water goal, too. Most fruits and vegetables have a very high water content (hello, watermelon!) and can easily count for half your intake if you plan it right!

PRODUCE HIGH IN WATER CONTENT

Cucumber
Tomatoes
Watercress
Watermelon
Celery
Apples
Romaine and other lettuce
Zucchini

5 WAYS TO STAY HYDRATED

  • Drink a full glass of water first thing when you get up in the morning.
  • Make a smoothie for breakfast.
  • Carry a refillable water bottle with you. Make it a goal to refill one full bottle for each meal.
  • Not a fan of plain water? Try club soda, soda water or a water infusion bottle.
  • Have a big salad for lunch or dinner.
  • Drink a full glass of water first thing when you get up in the morning.
    Make a smoothie for breakfast.
    Carry a refillable water bottle with you. Make it a goal to refill one full bottle for each meal.
    Not a fan of plain water? Try club soda, soda water or a water infusion bottle.
    Have a big salad for lunch or dinner.

    THINGS TO KEEP IN MIND

    Keep an eye on your urine color. This is usually a good indicator of hydration level. If you’re urine is a pale yellow color, that’s a good indicator you’re well hydrated. If your urine is thick and dark yellow, you’re likely not drinking enough. Caffeinated beverages like coffee do count as part of your daily intake, but remember, they can also be diuretics, making you lose water faster than you need to. So drink a little extra water to make up for the dehydrating effect of caffeinated drinks.

    THE BOTTOM LINE

    Water plays a major role in many important systems and bodily functions. If you want to feel your best, stay sharp, keep your metabolism humming, and perform well athletically – keep your water intake up throughout the day and compensate, as needed.
    Originally published September 2021, updated May 2022
    Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

    You hear all the time how important it is to stay hydrated. Water makes up 60% of our body weight, and it’s crucial for digestion, waste removal, temperature regulation, and brain function.
    Water is vital to life and the most important ingredient when it comes to your health!

    WHY WATER IS IMPORTANT

    Essential for proper kidney function, water is found in every cell, organ and tissue. When you don’t take in enough water you can become de hydrated. De hydration is a serious threat to our system, disrupting the function of many bodily processes. Being even a little de hydrated can lead to symptoms like:
    Dizziness/lightheadedness
    Fatigue
    Dry mouth, eyes and lips
    Headaches
    Joint pain
    Decreased strength, power and endurance during workouts
    Constipation

    HEALTH BENEFITS OF WATER

    OPTIMIZES DIGESTION
    Water is needed for the production of saliva and the stomach acid needed to properly digest food. It also helps the body absorb nutrients and facilitates the digestion of fiber.
    WASTE MAKER
    Staying properly hydrated is super important for kidney health. Adequate intake helps us remove waste through sweat, urine production and feces; it also helps to prevent constipation and hard stools. Chronic de hydration may lead to kidney stones and other kidney problems.
    INCREASES METABOLISM
    Staying hydrated is also good for your waistline! Not only does water help rev up your metabolism, it may help you eat less, too – especially if you have a glass right before a meal. According to research, increasing your water intake can lead to eating less saturated fat, sugar, sodium and cholesterol.
    IMPROVES BRAIN FUNCTION
    Drink up for optimal brain health! Water makes up 75% of the brain and even slight de hydration (just 2%!) can affect cognitive performance, including memory, focus and mood.
    CLICK TO TWEET THIS ARTICLE > It’s important to stay hydrated but how much water should you actually be drinking? A dietitian weighs-in via @MyFitnessPal #myfitnesspal
    PROTECTS JOINTS
    Proper hydration is essential for joint health. Water helps keep the synovial fluid in your joints healthy, providing nutrition, shock-absorption, lubrication and cushioning. This is why you may feel more joint pain when you’re de hydrated.
    CIRCULATION
    Water is a key component in blood plasma. Proper hydration improves blood oxygenation, immune function and athletic performance. Starting any kind of cardiovascular exercise under- hydrated can reduce your strength, power and high-intensity endurance.

    HOW MUCH WATER SHOULD YOU DRINK

    According to the National Academies of Sciences, Engineering, and Medicine, women should get 73 ounces (2.12 liters) and men should get 100 ounces (3 liters) of water per day.
    But this is just a guideline. You’ll need to drink more water if you’re exercising strenuously for a long time, especially outdoors in the heat. You’ll also need more water if you work (or play!) outdoors in hot temperatures.
    Not a big water fan? Food can help you to reach your water goal, too. Most fruits and vegetables have a very high water content (hello, watermelon!) and can easily count for half your intake if you plan it right!

    PRODUCE HIGH IN WATER CONTENT

    Cucumber
    Tomatoes
    Watercress
    Watermelon
    Celery
    Apples
    Romaine and other lettuce
    Zucchini

    5 WAYS TO STAY HYDRATED

  • Drink a full glass of water first thing when you get up in the morning.
  • Make a smoothie for breakfast.
  • Carry a refillable water bottle with you. Make it a goal to refill one full bottle for each meal.
  • Not a fan of plain water? Try club soda, soda water or a water infusion bottle.
  • Have a big salad for lunch or dinner.
  • Drink a full glass of water first thing when you get up in the morning.
    Make a smoothie for breakfast.
    Carry a refillable water bottle with you. Make it a goal to refill one full bottle for each meal.
    Not a fan of plain water? Try club soda, soda water or a water infusion bottle.
    Have a big salad for lunch or dinner.

    THINGS TO KEEP IN MIND

    Keep an eye on your urine color. This is usually a good indicator of hydration level. If you’re urine is a pale yellow color, that’s a good indicator you’re well hydrated. If your urine is thick and dark yellow, you’re likely not drinking enough. Caffeinated beverages like coffee do count as part of your daily intake, but remember, they can also be diuretics, making you lose water faster than you need to. So drink a little extra water to make up for the dehydrating effect of caffeinated drinks.

    THE BOTTOM LINE

    Water plays a major role in many important systems and bodily functions. If you want to feel your best, stay sharp, keep your metabolism humming, and perform well athletically – keep your water intake up throughout the day and compensate, as needed.
    Originally published September 2021, updated May 2022
    Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

    Source:https://blog.myfitnesspal.com/how-much- water-should-you-actually-drink/