How Much Water Per Day?
Updated: Sep 28, 2020
This article is evidence based: click the - (link) to see the research or that particular study.
We always heard that water gives us life and water is life to all human and animal kind. Without water and air we cannot survive.
Water is required and our whole body as well as muscles require water to survive. A human can survive without food but cannot survive without water.
Water is priseous and around 70% of our body is made up of water and about 80% the overall muscles are made up of the water and rest nutrients.
As we run, eat, sleep or exercise our body always requires an appropriate amount of water as our body is losing water by sweating or by urine. All the digestion process in our body can't be done without the help of water.
If you workout then you need more water then usually because your body is using muscle to work and muscle needs more water to work. Have you ever felt fatigued after doing a workout and then you drink some water and feel energetic?
Yes this happens because our muscles contain water and water help to carry all the nutrients we need to the muscles using blood cells.
There are many debates saying that we need around 8 glass of water per day, but i don't think so. Maybe someone needs more than 8 glasses of water a day. There are significant amount factors that how much water need, maybe an endurance athlete needs more water than the one doing yoga.
So how much? Let's discuss in this blog and what science says about the intake of water.
Water And Weight Loss
Almost in every blog we discuss weight loss, so in this as well.
May studies and it's my preference as well that drinking enough water reduces weight. If you drink enough water you will feel less hungry because you feel fuller for longer due to water.
Our body works at a certain temperature and if we drink enough water then we cool down our body's temperature. Just take water as a coolant! Okay so the body has achieved that temperature to work on normal state and use the body's energy that means burning of calories as a fuel.
That's how water can also boost the body's metabolism. There are two studies done and found that drinking around 500ml of water can boost metabolism by 25-30%. (link)
As we discussed water and body's temperature, in a research it was found that drinking around 2 litres of water every day can burn 90-100 calorie in an individual according to body weight, and yes it must be cold water so that you body gets cool down.
Okay, so don't drink water while eating food. You don't want to mess up the digestion process in between. Drinking water while eating food leads to improper digestion and food becomes toxic which leads to many health problems.
Okay then what time? It's always preferable to drink water before 30 minutes of having food and after ½ Hours of having food.
One study shows that, who are on a diet drink 500ml of water before meals end up losing 44% more weight within 3months, compared to those who didn't drink water before meals. (link)
So it was shown that drinking enough water can help you to lose weight and drinking water before meals can boost weight loss as well with a healthy diet and diet plan.
Water and Energy Levels
Okay, maybe you felt fatigue in the gym and after having some sip of water you get back your energy. Have you noticed that?
Many people say that if you stay hydrated with water all day then you can see good brain and body's energy levels. You will not feel fatigued or sleepy.
One study shows that, women loss 1.4% of water after doing a exercise results in change in mood and increase in headaches (link)
One other study has found that even small changes in intake of water of about 1-3% of body weight by doing workout can generate excess heat and can affect brain and brain functioning. (link) (link) (link)
Okay, so you're thinking about that 1% can do so much damage? Yes you need to understand that 1% of your body weight is a lot and maybe your sweat and urine matters.
Water And Constipation
Are you always suffering in the morning or having hard stool then it's a sign that your body needs more water. Constipation is a very common problem in everyone's life and in research and studies have shown that having enough water can help you relief with this problem (link) (link) (link)
Water And Cancer With Kidney Stones.
Body needs something to pass all the nutrients and it's water. Drinking less can cause bladder and colorectal cancer. And it's for a good sense. If you drink less water and you suffer with Constipation, your waste stays in your body and becomes toxic and produces cancer. Water helps to do bowel movements as well and many studies support this also. (link) (link) (link) (link)
Our kidneys need to process all the foods with the help of water, not drinking enough water hampers this process because it produces lumps and guts of that food. We don't eat stones, foods are converted into hard substances that look like stones. Drinking enough water will stop this problem and decrease the risk of kidney stones. (link) (link)
Water And Skin
In our previous blog about "Tackle With Acne" we have discussed that acne and skin problems occur because of dehydration. Drinking enough water can lead to hydrating the skin and keeping away from toxins or bacteria. Gut healthy means skin healthy.
Then How Much Water?
As a starter, there is no exact number to tell how much water one individual requires. It's like a calories intake, every individual has different calories intake. It's the same as water as well.
Try having enough water throughout the day, as from my own experience I drink a lot of water and I feel energetic. I feel fatigued when I'm trusty, there is no cause of having enough water, it has lots and lots of health benefits.
Okay, so follow this:
When you're doing a workout drink plenty of water because you sweat a lot and may be approx 1lit of water.
If the weather is too hot and you're sweating a lot then drink enough water
If you're feeling sleepy or fatigue then drink water and you'll feel the energy boost.
If you feel thirsty, drink water, and stop if you're done.
If you're struggling to pass your poop then try drinking more water than usual.
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