How Much Water
A simple guideline is to take your body weight in pounds and divide that number in half for the minimum ounces you need to drink every day.
Most people aren't drinking enough to maintain optimum hydration.
They are unnecessarily causing health problems that can be reversed or controlled by the intake of sufficient water.
Start your day by drinking two 8-ounce glasses of reverse-osmosis purified water as soon as you wake up.
Then drink two glasses a half hour before each meal and one glass two hours after the meal. Keep a water bottle with you all day.
When you exercise, experts recommend drinking 13-20 ounces before you begin and 6-8 ounces every 15 minutes during your exercise session.
Regular and adequate purified water intake is essential for avoiding the metabolic complications of chronic unintentional dehydration, the primary cause of many chronic diseases.
Every day you lose water through breathing, perspiration, bowel movements, and urination. Your body won't function properly unless you replenish this fluid loss by drinking an adequate amount of water every day.
There are a couple ways to determine the approximate water needs for an average, healthy adult living in a temperate climate.
How much water you need depends on your level of exercise exertion or other strenuous activity, the climate you live in, and your wellness status. Pregnancy or breast-feeding also influences your need to increase your water intake.
During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended.
Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting and diarrhea.
Signs and symptoms of dehydration include:
Mild dehydration rarely results in complications - as long as the fluid is replaced quickly - but more severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously.
It's generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:
If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only water bottles that are designed for re-use.
Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes - such as marathon runners - who drink large amounts of water are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average American diet.
Disclaimer: The information presented here is for educational purposes only.
It is not intended to diagnose, treat, or cure disease. If you have any health
or medical concerns, please consult your personal health care professional.
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