How Much Water Should We Drink Each Day?

Everyone knows that water is essential for human life. We can survive only a few days without it. And yet, many of us are dehydrated on a regular basis and don't even know it. The signs of mild dehydration can be dry mouth, fatigue, irritability, headaches, dizziness, dry skin, loss of appetite, and dark colored urine. Thirst is the most obvious sign of dehydration, meaning that by the time you are thirsty, you are already dehydrated. And if you attempt to quench that thirst with a beverage that contains caffeine or sugar, you can actually make the dehydration worse. Pure water is the best way to restore your body's fluid levels.

Water helps nearly every part of the human body function efficiently. Our bodies are almost two-thirds water, and water plays many crucial roles. Water

Sometimes, when you think you are hungry, you may actually be thirsty. Try drinking a glass of water the next time you feel hungry but it's not mealtime, and see if that satisfies you. This is also a good trick to try if you are trying to lose weight, or just maintain a healthy weight. Eating foods with a high water content, such as cucumbers and celery, can also be a good way to increase your fluid intake and satisfy hunger without a lot of calories.

There has been a lot of debate about how much water people need to drink each day. Many experts say 8 glasses a day, or 64 ounces, and some say less. The National Academy of Science, in a 2004 report, said men are adequately hydrated by consuming 100 ounces of fluids per day, and women at a level of just more than 72 ounces. Usually about 20% of your fluid intake comes from food, so if you aim for about 8 glasses a day of water, that should be plenty. The bottom line is, you will know you are getting enough when you don't feel thirsty, and your urine is pale yellow to clear.

Of course, when you exercise or are in a very hot environment, your fluid intake should increase. The National Association of Athletic Trainers (NATA) recommends that you drink 17 to 20 ounces of water 2 to 3 hours before exercising and 7 to 10 ounces, 10 to 20 minutes before exercising. In addition, NATA suggests a range of 7 to 10 ounces of water every 10 to 20 minutes during vigorous exercise. The best way to tell if you are drinking enough water during exercise is to weigh yourself before and after exercising. A one-pound weight loss is equivalent to 16 ounces of water.

So how does a person fit all this water drinking in? And what if you don't like the taste of plain water? First, be sure the water you are drinking is as pure as possible. Get a good-quality bottled spring water, as it will taste delicious and be more enjoyable to drink-as well as being good for your health. If you drink 8 glasses a day of water that is full of heavy metals and chemicals, you're not doing yourself any favors! Keep a large glass or cup nearby and sip from it throughout the day. And, if you get tired of plain water, try squeezing in the juice of a lemon, lime, or orange to jazz it up. Cheers!