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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

      More by this author

      Luke George

      Health Author

      Benefits of Water: Science Proved 5 Great Reasons to Stay Hydrated Best Water to Drink Best Water to Drink (The Ultimate Guide to Drink for Better Health) How Much Water Should You Drink In A Day How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

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