Health professionals frequently advise people to drink eight 8-ounce glasses of water per day. This is commonly referred to as the “8” rule. However, it may not apply to everyone.
Your body is composed of approximately 60% water.
Throughout the day, the body loses water, primarily through urine and sweat, but also through normal body functions such as breathing. To avoid dehydration, you should drink and eat plenty of water every day.
There are many different views on how much water you should drink each day.
Health experts generally recommend eight 8-ounce glasses of water per day, which equals about 2 litres, or half a gallon. This is known as the 88 rule, and it is very simple to remember.
Many factors (both internal and external) eventually influence how much water you require.
This article examines some water intake studies to distinguish fact from fiction and explains how to easily stay hydrated for your specific needs.
How Much Water Should You Drink on a Daily Basis?
Water is constantly lost by the body, primarily through urine and sweat. However, the amount of water required varies from person to person.
How much water will you require?
How much water you require is determined by a variety of factors and varies from person to person. The general recommendation from The National Academies of Sciences, Engineering, and Medicine for adults is approximately: • 11.5 cups (2.7 litres) per day for women
• 15.5 cups (3.7 litres) of water per day for men
This includes fluids derived from water, beverages such as tea and juice, and food. The foods you eat provide approximately 20% of your water requirements.
You may require more water than others.
• Where you live influences how much water you require. In hot, humid, or dry climates, you will require more water. If you live in the mountains or at a high altitude, you’ll also require more water.
• Your eating habits. If you consume a lot of coffee and other caffeinated beverages, you may lose more water due to increased urination. If your diet is high in salty, spicy, or sugary foods, you will most likely need to drink more water. More water is also required if you do not consume a lot of hydrating foods that are high in water, such as fresh or cooked fruits and vegetables.
• The weather or season. Perspiration may require more water in warmer months than in cooler months.
• Your surroundings. You may become thirstier faster if you spend more time outside in the sun, in hot weather, or in a heated room.
• Your level of activity. If you are active during the day, walk or stand frequently, you will require more water than someone who sits at a desk. If you exercise or engage in any strenuous activity, you will need to drink more to compensate for water loss.
• Your overall health. You will need to drink more water if you have an infection or a fever, or if you lose fluids through vomiting or diarrhoea. If you have a medical condition, such as diabetes, you will require more water. Some medications, such as diuretics, can cause you to lose water.
• Being pregnant or breastfeeding. If you’re pregnant or breastfeeding, you’ll need to drink more water to stay hydrated. After all, your body is doing the work for two (or more).
Does water consumption influence energy levels and brain function?
Many people believe that if you don’t drink enough water throughout the day, your energy levels and brain function suffer.
Mild dehydration can impair physical performance. A clinical trial on older, healthy men found that even a 1% loss of body water reduced muscle strength, power, and endurance.
Although losing 1% of body weight may not seem like much, it is a significant amount of water to lose. This usually occurs when you are sweating profusely or in a very hot environment and are not drinking enough water.
Is it true that drinking a lot of water helps you lose weight?
There are numerous claims that drinking more water can help you lose weight by increasing your metabolism and decreasing your appetite.
A study found that drinking more water than usual was associated with a decrease in body weight and body composition scores.
Another study found a link between chronic dehydration and obesity, diabetes, cancer, and cardiovascular disease.
Another older study found that drinking 68 ounces (2 litres) of water in one day increased energy expenditure by about 23 calories per day due to a thermogenic response, or a faster metabolism (9Trusted Source). The amount was small, but it could add up over time.
Drinking water about a half hour before meals can also help you consume fewer calories. This could happen because the body is prone to mistaking thirst for hunger.
According to one study, people who drank 17 ounces (500 mL) of water before each meal lost 44% more weight over 12 weeks than those who did not.
Overall, it appears that drinking enough water, especially before meals, may help you manage your appetite and maintain a healthy body weight, especially when combined with a healthy eating plan. Drinking plenty of
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