Ask any nutritionist how much water you should drink daily, and he will recommend at least eight glasses a day. Some experts will tell you to drink up to 13 cups a day. According to the latest research, the actual amount of water you should drink depends on your body weight, activity level, and climate conditions.
Recent studies indicate that the human body has a built-in mechanism that stops you from drinking too much water. Both dehydration and overhydration (hyponatremia) are harmful to your health. Failing to drink enough water can lead to arrhythmia, dry mouth, muscle cramps, slow recovery, nausea, dizziness, migraines, and fatigue. Dehydration affects physical performance and messes up your electrolytes. In severe cases, it may trigger fever, low blood pressure, sunken eyes, little or no urination, and even death.
Hyponatremia is just as dangerous as dehydration. This condition occurs when you drink too much water. It’s common among athletes, especially marathon and other long-distance runners. A high fluid intake may cause brain tissues to swell, leading to inflammation, vomiting, and electrolyte imbalances.
Health experts recommended drinking water based on how thirsty you are. The 8-glasses-a-day mantra is bogus. Active individuals, such as gym goers and construction workers, need more water. For those who exercise, an extra 1 1/2 to 2 1/2 cups should be enough for a short workout. People who live in warm climates need more water too because they lose fluid faster through sweat. The same applies to those with fever, diarrhea, or vomiting.
Proper hydration is crucial for breastfeeding moms and pregnant women. If that’s your case, drink 10 to 13 glasses of water a day. The best way to tell whether or not you’re drinking enough water is to peek in the toiler after you pee. Dark urine is one of the first signs of dehydration. Ideally, your pee should be clear or light yellow. Those who hate water can increase their fluid intake by drinking milk, soup, juices, or smoothies. However, these beverages contain sugar, so the calories will add up.
