Do other liquids besides water count? Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well. Water is, without doubt, the single most essential component of the human body.
Being dehydrated can also affect our mood and mental well-being, with studies suggesting that energy levels, cognition and emotions may all be affected. However, research in this area is conflicting. One small study which kept athletes in the dark about their hydration status showed that dehydration made no difference to their performance.
Clearly other factors besides temperature, climate and endurance also play an important role. Thirst and passing dark-coloured urine are key signs that you may be dehydrated , as well as feeling lethargic, dizzy or having a dry mouth and lips.
In certain circumstances rehydration solutions can be useful because they help to replace the water, salts and minerals that your body has lost. Checking the colour of your urine is widely considered to be the easiest and most practical way to assess your hydration needs — aim to pass urine which is light yellow to clear in colour. Babies, children and the elderly are the most at risk of dehydration. Visit the NHS website to find out the signs of serious dehydration in adults and children under five years old.
Drinking little and often is the best way to stay hydrated. In the UK, the Eatwell Guide suggests you should aim for glasses of water and other liquids each day to replace normal water loss — around 1.
Water, lower fat milk and sugar-free drinks, including tea and coffee, all count. This quantity includes drinking water, drinks of all kinds and the moisture available from the food we eat.
However, there is controversy surrounding our hydration needs. However, the NHS still recommends that we consume around glasses , with more required in hot weather or if exercising. How much water do you need to drink every day? You may sometimes need to drink more water than usual if you: Exercise intensely, especially in a hot climate. Are sick, such as with the flu, or have a health problem like a urinary tract infection. Are pregnant or breastfeeding.
How can you tell if you are drinking enough water? What are some easy ways to get more water during the day? Drink a glass of water when you get up in the morning, before you have coffee or tea. Keep a cup or water bottle by your desk at work. Take several sips of water each hour. If you don't have a desk job, carry a container of water with you, and take sips throughout the day. Take a sip whenever you pass a drinking fountain. If you get tired of drinking plain water, add a packet of sugarless flavouring to your water.
Or put a slice of lemon or lime in plain or sparkling water. Is bottled water better than tap water? References Citations Grandjean AC, et al. The effect of caffeinated, non-caffeinated, caloric, and non-caloric beverages on hydration. Journal of the American College of Nutrition , 19 5 : — Government of Canada Health Canada reminds Canadians to manage their caffeine consumption. Top of the page Next Section: Related Information. Previous Section: References Top of the page. Grandjean AC, et al.
Journal of the American College of Nutrition , 19 5 : There used to be a common belief that caffeine counted against hydration since it is a diuretic.
However, recent studies have shown it may not affect hydration as much as was previously thought. With that said, water is always the best option when trying to stay hydrated. It is recommended that you drink water before, during, and after exercise.
For most exercise, plain water will do. Some people recommend drinking an electrolyte drink after doing any vigorous exercise for an hour or more to replace lost electrolytes. One other note, drinking too much water too fast during exercise can cause cramps and stomach pain.
It is best to sip slowly while working out in most cases. Meal Planning. Stop wondering what's for dinner! Meal Plans. Your weight: The first step to knowing how much water to drink every day is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink.
A two hundred pound man and pound woman require different amounts of water every day. Activity Level: Finally you will want to adjust that number based on how often you work out since you are expelling water when you sweat.
You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake. Daily Water Intake Calculator Use this hydration calculator to learn how much water you should drink daily based on your weight and activity level. Body Weight:. Minutes of Exercise Daily:. It is recommend that you drink: Enter your information above and hit "calculate". Weight Ounces of Water Daily pounds 67 ounces pounds 74 ounces pounds 80 ounces pounds 87 ounces pounds 94 ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces.
Get delicious, healthy recipes delivered each week right to your inbox. Add a Rating:. Thank you for making this calculator! It has been very helpful. And Pedialyte too. Wake up with no voice and my lips are constantly dry and the headaches are horrible. Thanks again! Are you sure you want to delete your comment? This action cannot be undone. Delete Cancel. Good info and references. I am a Water Warrior now that I know the hazards of any degree of dehydration. I am a desert dweller and know how climate changes the retention and loss, even when not visibly perspiring!
I am sending this article to my H2O buddies as we support better hydration amongst us:. How many glasses of water do unwed to consume in a day. Plus food intake.
And when and if I can do that regularly, maybe I'll try for 8 glasses. Doubtful though! I like to go out of the house without having to run to a bathroom! Drink a full glass of water oz when you wake up in the morning. Then after you pee wiz , drink another glass of water. Repeat throughout the day.
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