Water: The Backbone to Life on Earth
Water makes up about 60% of our body weight and its intake is required for our cells to live.
When our cells aren’t getting enough water it can cause fatigue, constipation, dehydration, a high heart rate, and feeling dizzy and lightheaded when standing.
How much water should I drink each day?
The daily water intake requirements differ between people and vary based on things such as sweat, activity, climate (humidity), age, sex, illness, and pregnancy. The recommended amount below is based on total water intake from water, other fluids, and food sources for the general person based on different organizations:
Institute of Medicine (IOM) : 3.7 L/ 15.5 cups for men 2.7 L/ 11.5 cups for women (age 19-30)
CDC: They link you to the IOM site
WHO: 2.9(S)-4.5(A) L for men 2.2 (S)-4.5 (A) L for women (age 19+) (S=Sedentary, A=Active Lifestyle)
It is not known how much water we should be drinking a day for disease prevention. Although we know that low water intake affects both metabolic and functional processes of the body and that people who drink more water are tied to healthier habits (such as exercise and nutrition). Water helps flush the body and assists in removing waste via urine and feces.
On the other hand, you can consume too much (and too quickly) which can lead to imbalances in electrolytes and overhydration. There are medical conditions that may affect the amount of liquid you can drink, but these listed recommendations for water intake are for the “healthy” individual.
Typically when our body is happy with our intake, we don’t have an urge to drink water and our urine is light in color.
Tips to get more water in each day:
Drink a cup of water in the morning upon awakening (you fasted all night)
Drink a cup of water before meals, before or after morning meetings
Flavor your water with sugar-free flavoring- (We sell LMNT at our clinic)
Set a water intake goal
Replace one a soda/ pop with water
Have another daily habit? Such as a morning coffee? Tie this new habit with an old habit. Before every coffee, drink a cup of water
Your provider can let you know your specific requirements for you and your conditions. If interested in learning more from the practitioner at Lifestyle Health and Wellness, please reach out to us today!
References:
Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. 4: Water. Washington, DC: The National Academies Press. doi: 10.17226/10925.
Goodman, A.B., Blanck, H.M., Sherry, B., Park, S., Nebling, L., & Yaroch, A.L. (2007) Behaviors and attitudes associated with low drinking water intake among US Adults, food attitudes and behaviors survey. http://dx.doi.org/10.5888/pcd10.120248
Grandjean, A.C. (2004). Water requirements, impinging factors, and recommended intakes. https://www.who.int/water_sanitation_health/dwq/nutrientschap3.pdf?ua=1