I’m sure you’ve heard that drinking 8 glasses of water per day is the recommended intake, but where did this recommendation come from? Is it accurate? How much water should you really be drinking?
If you haven’t read my last three posts on hydration, click the “Blog” button up there ^^ and give those a read.
How much water should I be drinking?
We lose 3 quarts of water per day through respiration, sweat and urine. We then lose additional water through things like caffeine, alcohol, and exercise. When the body becomes dehydrated, it becomes more acidic than it should be. Acidity helps regulate oxygen levels, however too much acidity causes less oxygen to be available in the body for cells to thrive. Ultimately, this can lead to disease.
To stay hydrated, the recommendation for ½ of your bodyweight in ounces is a good place to start, also making sure to consume and additional 6-12 ounces for every 15-20 minutes of exercise.
Filtered water is the best way to go, as this will help to reduce toxicity.
If you are also drinking herbal teas and eating the recommended 7-9 servings of vegetables per day, you wont need to consume as much water.
Also keep in mind that you will need to consume additional water if you are consuming food and beverage items that dehydrate the body.
Things that pull water and minerals out of the body:
- black tea
- bottled juices
- vitamin water
- energy drinks
- refined processed foods that are high in sodium
What are some tips to staying hydrated?
I understand that drinking plain water all day can get boring. Try infusing your water with cucumber, mint, berries, or citrus fruits to enhance flavor. One of my favorite ways to drink water is to add a flavored green tea bag to my water bottle and just keep it in there as I refill it throughout the day.
I challenge you over the next 24-48 hours to measure how much water you’re actually drinking, and then gradually increase your intake by 8oz per day. You want to slowly increase intake to allow the body to adjust appropriately, so we aren’t making those inconvenient trips to the bathroom.
There are a lot of water APPS you can get on your smartphones now that will remind you when it’s time to drink water. It’s a fun and interesting way to make sure you are keeping a steady intake during the day. Try the apps “Waterlogged” “Plant Nanny”, or “iHydrate”.