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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

      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 November 17, 2019

      20 Creative Ways To Say Thank You

      20 Creative Ways To Say Thank You

      Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

      1. Make a gift bag.

      A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

      2. Give a toast.

      Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

      3. Write a poem.

      “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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      4. Create your own labels.

      There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

      5. Give a gift card.

      Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

      6. Send a letter.

      Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

      7. Use social media to send a special message.

      If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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      8. Make your own digital greeting card.

      While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

      9. Make a YouTube video.

      Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

      10. Deliver cookies or candies.

      Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

      11. Make surprise gifts for guests.

      There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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      12. Put together a flower basket.

      Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

      13. Take a picture.

      Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

      14. Repay their generosity by paying it forward.

      The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

      15. Do something special for them.

      Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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      16. Reciprocate their help.

      Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

      17. Be there for them.

      Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

      18. Listen to them.

      Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

      19. Say it in another language…or two…

      A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

      20. Show them some love.

      A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

      Featured photo credit: Hanny Naibaho via unsplash.com

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