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Last Updated on March 19, 2018

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

We all know that water is important to general health and well-being. But are you actually drinking the right amount of water? Perhaps you suspect that some of your health issues are related to dehydration or over-hydration? Getting the right amount of daily water is important because your body needs this to function properly.

How much water should you drink each day

For a long time, conventional wisdom suggested that we drink 8 glasses of water a day. However, this figure does not have any basis in scientific evidence.[1]

Experts instead advise that each person should drink the right amount of water for their body weight, level of physical activity and the climate.

So if not 8 glasses, how much?

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The scientific answer that most healthcare professionals and experts agree on comes from the IoM (Institute of Medicine). The IoM is an independent, non-profit scientific organization and they recommend 2.7 liters of water a day for adult women and the figure of 3.7 liters for adult men. This is generally applicable to adults who have reasonably good health and live a sedentary lifestyle in a temperate climate.

    However, there are instances where you may need to drink more water. For example, if you are in a hot climate or take part in demanding physical activity. According to the American College of Sports Medicine, you should aim to add 12 ounces of water to your daily intake for every 30 minutes of demanding physical activity.[2]

    Why human beings need that much water

    To put it simply, your body cannot function well without the right amount of hydration. This makes sense when you consider that water makes up around 60% of our body weight.

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    The human body has many important functions to perform and needs water to do most of them. For example, your blood needs to carry oxygen to all the cells in your body but it can only do this with water.[3]

    Are you drinking the right amount of water?

    If you are not drinking the right amount of water, then you are either dehydrated or over-hydrated.

    Signs of drinking too little water

    Here are some simple things to look out for if you are dehydrated:

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      • Your mouth is dry
      • The color of your urine is dark
      • You feel dizzy or have headaches
      • You generally feel tired or lethargic

      Signs of drinking too much water

      On the other hand, over-hydration or hyponatremia is usually caused by the over consumption of water in a short amount of time. This can lead to water intoxication and early symptoms of water intoxication can look like the symptoms of exhaustion and heatstroke.

      Here are some common symptoms to check for if you are worried about over-hydration:

      • Nausea
      • Vomiting
      • Diarrhea

      Watch this video to find out what happen when you drink too much water:

      Quick ways to adjust your water intake

      The sad truth is that most people are likely to be dehydrated instead of over-hydrated. In fact, some estimate that as many as 75% of Americans are dehydrated.[4]

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      If you are not drinking enough water then you can remedy this by knowing what your correct daily water intake is and drinking up to that amount.

      Here are some quick ideas to get more water into your diet:

      Now that you have an idea of how much water you should drink in a day according to scientists, it’s time to adjust your water intake accordingly.

      While reading this article, you might have discovered that you need to drink less water. However, if you’ve learned that you need more water, then you can do this simply by flavoring water with herbs, keeping track with an app and eating water-rich fruits like watermelons.

      Getting the right amount of daily hydration into your diet will not just benefit your health but also your well-being.

      Featured photo credit: Luke George via mrwatergeek.com

      Reference

      [1]US National Library of Medicine National Institutes of Health: “Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 x 8”?
      [2]American College of Sports Medicine: ACSM Information On Selecting and Effectively Using Hydration for Fitness
      [3]University of Rochester Medical Center: Overview of Blood and Blood Components
      [4]University of Florida Health Podcasts: Studies Show Most Americans Are Dehydrated

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      Luke George

      Health Author

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      How to Keep Yourself Awake at Work Without Caffeine

      How to Keep Yourself Awake at Work Without Caffeine

      Keeping yourself awake at work can be a real challenge when you’re bored, exhausted or sleep-deprived.

      But before you reach for that can of Red Bull, bottle of Mountain Dew, or pot of coffee, try these healthy remedies to stimulate your 5 different senses and help you stay awake at work:

      Sight – Visual Stimulation

      The first thing you do when you wake up is opening your eyes, so your visual stimulation is very important to keeping your energy level high.

      1. Maximize your exposure to light.

      Your body’s internal rhythm is regulated by the amount of light you receive. The greater your exposure, the more alert you will feel.

      Open the shades and let in the sunlight. Step outside or look out the window. Turn on all the artificial lights in your office or around your work space.

      2. Exercise your eyes (or give them a break).

      Roll your eyes up and down, side to side and diagonally. Rotate them clockwise and then counterclockwise. Squeeze them shut and then open them wide. Do this several times.

      Reading and sitting in front of a computer screen for long periods can lead to eye fatigue.

      Take regular breaks with deliberate blinking and looking out into the distance.

      3. Take note of your environment.

      Learn to enjoy people-watching. Observe their activities, speech, body language and interactions with others. Notice the details of building, trees and other objects around you, including their color, shape and size.

      By doing this, you’re not only relaxing your eye muscles but also calming your mind.

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      Hearing – Auditory Stimulation

      What you hear or listen to have direct effect on your brain. This is why we feel so annoyed and sometimes angry when we hear construction noise when we’re working.

      4. Engage in conversation.

      Talk to a friend or colleague. Trade funny stories. Discuss your business venture, a creative idea, the latest political scandal, or any other topic that interests you.

      Practice mindful listening to what you and the other person are saying. Tune into the tone, volume and content of the conversation.

      Learn how to practice better listening from this guide:

      Why Listen to Reply Instead of Understand Is the Key to Failure

      5. Listen to upbeat music.

      Try hip hop, rock or jazz to keep you alert. Instrumental, non-distracting music works best.

      Sing, whistle, and hum along if you can. Plug in the earphones if you must.

      Smell – Olfactory Stimulation

      If you’re feeling sleepy and suddenly smell the coffee, you’ll probably feel more energetic. This is why smell is an influential stimulation.

      6. Work your nose.

      Aroma therapists recommend essential oils of peppermint (to boost energy), rosemary (to build awareness), eucalyptus (to increase oxygen), cedarwood  (to activate your mind), and cinnamon (to improve your reaction time).

      If you don’t have essential oils on hand, you can use lotions or burning candles that provide the same scents.

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      Citrus like lemons, limes, grapefruits and oranges are also natural olfactory stimulants. Get a whiff of these citrus scents to stay awake.

      Taste – Gustatory Stimulation

      If you want an energetic day at work, you can’t let your tongue feeling plain and flavorless.

      7. Have a good breakfast.

      Start off with the most important meal of the day.

      Think fresh, light and healthy: bran cereals, wholegrain breads, fruits, and yogurt.

      Nix the heavy stuff like sausages, greasy eggs or pancakes.

      Need some breakfasts inspirations? Check out these ideas:

      20 Healthy Breakfast Choices That Will Save You Time

      8. Drink lots of water.

      Keep a glass or bottle of H2O near you and sip from it throughout the day. Dehydration can leave you feeling tired, sluggish and sleepy.

      So make sure you drink enough water throughout the day. Not sure how much to drink? This can help you:

      How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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      Think that you’ve been drinking too little water? Try these friendly reminders:

      3 Best Apps To Help You Drink Much More Water

      9. Eat energy-boosting snacks.

      Nuts and fruits (like bananas, apples and strawberries) are sure bets. Pairings with staying power include baby carrots with a low-fat cream cheese dip; celery sticks with peanut butter; red peppers with hummus; and plain yogurt with granola.

      Avoid carb-filled, sugary snacks that make you crash and leave you feeling tired.

      Here you can find some healthy snack ideas:

      25 Healthy Snack Recipes To Make Your Workday More Productive

      Touch – Tactile Stimulation

      Last but not least, your sense of touch will make you physically feel more energetic and less stressful.

      10. Splash cold water on your face.

      Do this in the morning, during bathroom breaks and in the afternoon. Being exposed to cold water pushes your body to adjust and regulate its internal temperature, which in turn keeps you alert.

      This works the same as you take a cold shower to increase mood and alertness. Take a look at this article to learn more about it:

      5 Surprising Benefits of Cold Showers

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      11. Use acupressure.

      Apply pressure to, massage, or tap on the stimulation points of your body. These include the top of your head, the back of your neck, the back of your hand (between the thumb and index finger), just below the knee and your earlobes.

      Watch this video to learn about the acupressure points you can try:

      12. Get moving.

      Move away from your chair and stand, walk, run or climb the stairs. Feel the earth under your feet. Stretch and twist. Do jumping jacks, lunges, push-ups and back bends.

      And if you need to move more discreetly, wiggle your feet, bounce your knee up and down, scrunch your toes, or cross your legs.

      You can also try some simple stretches and exercises at your desk:

      Unlike addictive caffeine fixes, these remedies activate your senses, engage your attention, amp up your energy and prevent morning grogginess and afternoon slumps without the side effects or health risks.

      Pick a few ways from this list of suggestions and practice them consistently. And when you do this consistently, you’ll soon see the positive results — a more energetic and productive you at work.

      Featured photo credit: Pexels via pexels.com

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