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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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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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