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How much Water Should I Drink? and How much Water is too much

Water is refreshes, detoxes, and hydrates. Drinking water is vital for our body to function, not just eliminate thirst and feel satisfying. But, actually how much should we be drinking every day?
What does your body use water for?

70 percent of the human body is water. Stored inside your cells, organs and tissues, water helps regulate your temperature and keep body functions ticking.

The water content in the body decreases as we breathe, sweat, and digestion; which is why it is very important for us to replenish the supply of fluids in our body regularly. 

how much water should i drink

How much water should you drink a day in litres

According to the latest clinical advice from the National Health Service (NHS) on how much water a day drinks, suggest that, in a climate like England, we should drink about 1-2 liters of water. That's about six to eight glasses a day. In hot climates, the body will usually need more than this.

How much water should i drink calculator?

If you’re pregnant or breastfeeding, your recommendations change. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.

Other considerations

You may also need to drink more water if you live in hot climates, frequent exercise, or have fever, diarrhea, or vomiting.

Add 1.5 to 2.5 cups of water daily if you exercise. You may need to add more if you work more than an hour. You may need more water if you live in a hot climate.

If you live at an altitude of over 8,200 feet above sea level, you may also need to drink more.

When you have fever, vomiting, or diarrhea, your body loses more fluid than usual, so drink more water. Your doctor may suggest to add a drink with an electrolyte to keep your electrolyte balance more stable.

So, how many liters of water I should drink a day depends on how your body and weather conditions reside.

The benefits of drinking more water for health

Weight loss

The process of body metabolism involves much Water in your body and being dehydrated has the potential to slow your metabolism down which can hamper weight loss. 

There is also a theory that saying having a glass of water before eating can make you feel full faster. That is, you consume fewer calories.

A 2010 study by the Department of Human Nutrition, Food and Exercise in Virginia confirmed this relationship, showing that acute water consumption reduces food energy intake among middle-aged and older adults.

Digestive health

Dehydration is one of the most common causes. If you do not have enough water in your body, the large intestine will absorb the water from your leftovers, making the stools hard and difficult to pass.

Increasing fluid can relieve constipation.

Improve physical performance

When we exercise, we lose a lot of water through sweat. Ensuring you are hydrated before intense activity can help you do your best.

All the cells and organs in your body need water to function properly. However, excessive water consumption can lead to water intoxication.

Also known as water poisoning, water intoxication is a disorder of brain function due to drinking too much water 

Drinking lots of water increase the amount of water in your blood.

This water can dilute the electrolytes in your blood, especially sodium. When the sodium level drops below 135 mmol / L, it is called hyponatremia.

Sodium helps balance fluid between the inner and outer parts of the cell.

When sodium levels fall because of excess water consumption, the fluid shifts from the outside to the inside of the cell, causing them to swell.

When this happens to brain cells, it can produce dangerous and potentially life-threatening effects.

Bottom line: Water intoxication results from drinking too much water. The excess water dilutes blood sodium levels and causes fluids to move inside cells, which then swell.

Dangers of too much water

Water poisoning occurs due to cell swelling.

When brain cells swell, the pressure inside the skull increases. This pressure causes the first symptoms of water intoxication, how much water is too much which include:

Five bottles of water
  • Headache.
  • Nausea.
  • Gag.

Severe cases can produce more serious symptoms, such as:
  • Increased blood pressure.
  • Confusion.
  • Double vision.
  • Drowsiness.
  • Hard to breath.
  • Muscle weakness and cramps.
  • Inability to identify sensory information.

The accumulation of excess fluid in the brain is called cerebral edema, which can affect the brainstem and cause central nervous system dysfunction.

In severe cases, water poisoning can cause seizures, brain damage, coma and even death.

Bottom line: Drinking too much water increases the pressure inside the skull. It can cause various symptoms and even be fatal in severe cases.

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Tips for drinking enough water

You may be able to meet your water intake goal by drinking when you are thirsty and with your meals. If you need some extra help consuming enough water, check out these tips for drinking more:

  • Try carrying a water bottle with you wherever you go, including around the office, at the gym, and even on road trips.
  • Focus on fluids. You don’t have to drink plain water to meet your hydration needs. Other good sources of fluid include milk, pure fruit juices, tea, and broth.
  • Skip sugary drinks. While you can get fluid from soda, juice, and alcohol, these beverages have high-calorie contents. It’s still smart to choose water whenever possible.
  • Drink water while out to eat. Drink a glass of water instead of ordering another beverage. You can save some cash and lower the total calories of your meal, too.
  • Add some flair to your water by squeezing in fresh lemon or lime juice.
  • If you’re working out hard, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating.

 And now you know how much water you should drink each day!
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