The Benefits of Drinking Water
There are many benefits to drinking water, including improved brain function, weight loss, and a lower risk of heart disease.
When you drink water, it increases your blood volume and causes your body to produce more urine. This helps to flush out toxins from your system and can improve your brain function. Drinking water can also help you lose weight by helping you burn more calories and keeping you feeling full. Additionally, drinking plenty of water is essential for maintaining a healthy heart. It can help to lower your blood pressure and keep your arteries clear.
The Negative Effects of Not Drinking Enough Water
Not drinking enough water can have many negative effects on your health. It can lead to dehydration, which can cause headaches, dizziness, and fatigue. Dehydration can also cause dry skin, constipation, and kidney stones. Not drinking enough water can also make you more susceptible to infections and illnesses.
How Much Water Should You Drink a Day?
Most health authorities recommend that adults drink eight 8-ounce glasses of water a day. This is called the 8×8 rule, which is not so hard to remember.
But there are many different opinions on how much water people should drink every day. The Institute of Medicine (IOM) recommends that men consume at least 3 liters (about 13 cups) of total beverages a day and women consume at least 2.2 liters (about 9 cups) of total beverages a day.
The IOM’s advice is based on the premise that most people can adequately meet their daily hydration needs by letting thirst be their guide. However, they also state that some people may need more water, depending on their level of activity, where they live, their health status, and other factors.
For example, people who exercise frequently or are exposed to hot climates may need more fluids to prevent dehydration. And those who have certain medical conditions like kidney disease may need to limit their fluid intake or take in extra fluids, depending on their treatment plan.
Pregnant women and breastfeeding mothers also have increased fluid needs. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women drink about 10 cups of fluids a day and breastfeeding mothers drink about 13 cups of fluids a day.
Tips for Drinking More Water
When it comes to staying hydrated, water is always the best choice. But sometimes it’s hard to get in the recommended eight glasses a day. If you’re struggling to drink more water, here are a few tips that can help:
1. Keep a water bottle with you at all times.
If you always have water within reach, you’ll be more likely to drink it throughout the day. Fill up your bottle before you leave the house each morning and keep it refilled so you never have an excuse not to drink water.
2. Add some flavor.
If plain water doesn’t appeal to you, try adding a slice of lemon or lime, or even some cucumber slices. Herbal tea bags can also be steeped in hot or cold water to give it a different flavor.
3. Drink a glass of water first thing in the morning.
Starting your day with a glass of water can help jumpstart your hydration for the day ahead. It’s also a great way to wake up your body and get your metabolism going.
4. Eat foods that contain water.
In addition to drinking plenty of fluids, you can also stay hydrated by eating foods that contain water like fruits and vegetables. Watermelon, strawberries, grapefruit, cucumbers, and tomatoes are all great options.