Should I Be Drinking More Water?
If you are asking yourself this question, the answer is probably YES! Adults are made up of around 60% water and we need to maintain this water level for our bodies to function at their best. It is estimated that around 75% of people living in North America are chronically dehydrated.
How much water should I drink?
We lose water many ways throughout our day. Breathing, urinating, exercising. If we are exercising vigorously we will sweat more, causing more water loss from our bodies. If it is very hot out we will lose more water. If we are sick and are vomiting or have diarrhea this will also cause increased water loss. If we are pregnant or breastfeeding we may need more water due to extra demands on the body.
There are many factors that can affect the amount of water we need.
Most of us have probably heard the recommendations to drink 8 cups of water a day. Other sources recommend drinking 1 ounce of water for every 2 pounds of body weight.
Let’s look at that. Say I am a 200lb individual. This means I need to drink 100oz of water a day, which is equivalent to 12.5 cups of water. However, we don’t only get water into our bodies through drinking it; there is quite a bit of water in the food we eat. Depending on what we are eating, a large amount of our daily requirements can be met this way. This is especially true if our diet is high in fruits and vegetables. A quick way to check your hydration level is to look at our urine. We are aiming for urine that is clear and pale in color. If it is dark yellow and smells strongly (and the smell isn’t from something you’ve eaten like asparagus), start drinking.
I have found that I am highly sensitive to dehydration. If I don’t make the effort to ensure that I am consuming enough water, I get headaches. Currently I aim to drink around 10 cups of water, more if I am doing vigorous exercise.
Why is it important to stay hydrated?
1) Our blood is around 90% water and carries oxygen around our bodies. Without enough water the oxygen carrying capacity of our blood is impeded and that can affect the functioning of our bodies.
2) Water helps form our mucus and saliva which are essential components when digesting our food. Without enough water, our stomachs become more acidic. This can lead to heartburn and ulcers. Also, our bowels depend on water to help carry waste out of the body. I have never heard anybody say that their goal is to be constipated!
3) There are numerous health issues that can be caused or exacerbated by dehydration. Some of these are: blood pressure changes, dizziness, headaches, confusion, weakness, skin disorders and kidney stones
The bottom line is that pretty much everybody should be drinking more water than they are. Try tracking your water intake and aiming for 10-12 cups of water a day for a week and see what difference it make to how you feel.
