The average adult should drink about 60-70% of their body weight in ounces per day.
If you exercise a couple of times a week and work in a hot environment, then drinking over 100% of your body weight in ounces is not unusual.
The color of your urine should be light yellow to clear.
If not it means you are dehydrated.
You could be dehydrated right now even though you don’t feel it.
How Much Water Should You Drink A Day? It Isn’t 8 Glasses!
How much water should you drink a day has almost 1 billion google results. I guess people really don’t know, well that’s where we step in. I can almost guaranteed that you are dehydrated at this very moment without even realizing it!
Water is life; it has the power to create and take life. Without water, trillions and trillions of species and life would be dead and extinct. Our universe would be lifeless without water, plain boring, and maybe meaningless.
71% of Earth is cover in water and can you guess how much the human body is made up of water? About 60%-65%, hmmm. Do you see something similar here?
I’m almost 100% sure everyone has heard about the 8 glasses of 8 ounces a day which is 64 ounces a day is what an average human should drink. Yes, that seems healthy and some people drink twice that amount while others drink two times less than that amount. You (the viewer) probably have clean, safe, and healthy water that is accessible whenever and wherever.
We want to show you the importance of why drinking more than 64 ounces of water is much better than the “normal” 64 ounces.Wouldn’t you want to live longer, lose weight, have healthy cells and organs, think better, feel better, have good skin, and so much more just from drinking water?
This super guide will cover 5 essential, crucial topics concerning how much water should you drink a day;
1. So How Much Water Should I Actually Drink A Day
2. How Much Water You Sweat Out A Day
3. When to Drink Water
4. Warm Water vs Cold Water and Its Benefits
5. Alcohol, Salty Foods, Sodas Are Dehydrating You
Stick around; you definitely don’t want to miss this because drinking lots of water is super healthy and beneficial to your mind, body, and health.
1. So How Much Water Should I Drink A Day
Humans are born unequally, that’s just facts and common sense. This goes for height and weight as well. This dietary recommendation, published by the U.S. based Institute of Medicine
So this is 5 cups more a day for men and 1 cup more for women. You can get water from fruits, vegetables, foods like noodles, rice, soap, etc. This can be part of the daily recommended ounces that you should drink. If you are tall (6 feet and over) and/or overweight (BMI 25 and over) then you definitely need more water.
You want to drink water when you are NOT thirsty. You should NOT drink water whenever you feel like it. Why? Because you want your body at maximum capacity and functioning properly 24/7.
Your pee should be slightly yellow to clear. If it is ever yellow then you are dehydrated and if it is brown or dirty yellow then you’ve got a drinking problem. 🙂 You may not feel dehydrated but your skin, cells, organs, bones, and everything inside you require water to function every nanosecond.
2. How Much Water You Sweat Out A Day or Night
Higher temperatures, cold or hot days, humidity, elevation, and so on can contribute to more or less of sweating. In normal condition, the average person can sweat up to 1.5 gallons (6 liters) per day. (click here) Why do we sweat so much?
Because of thermoregulation, which is a process that allows our body to maintain its internal temperature and designed to return our body to homeostasis. Even if you sit all day like me in a room with a fan around 85 degrees outside, you still need to drink the recommended amount of ounces as I stated above. If you exercise hard, then you can sweat up to 48 ounces of water an hour, says Mike Ryan, Assistant Professor of Exercise Science at Fairmont State University (click here)
At night when you are sleeping, you can expect to sweet around 7 ounces under normal cases and even up to 6.5 ounces an hour if you have one of these conditions; menopause, taking antidepressants or other meds, panic attacks, eating spicy food, and diseases such as tuberculosis and HIV. Or sometimes by nothing at all, because you’re the unlucky few that gets night sweats.
Ideally, you want to sleep at temperatures between 60 – 68 degrees with a thick comfy blanket. Not only will it makes you fall asleep faster and better, but you also won’t get sick or a cold from the blanket keeping you comfy. Keep in mind that the more cloth or thicker cloth you wear and the color also can affect how much you sweat. Have you seen people at gyms that look like Eskimos, well… there you have it.
3. When To Drink Water
Yes, I know you’re probably asking yourself, what the hey does this have to do with how much water you should drink a day. If it weren’t important, then I wouldn’t have included this topic. Drink 16 ounces of water first thing in the morning.
Macrobiotic counselor Shonali Sabherwal says, “If you start drinking water at the same time as you eat, what you are actually doing is diluting the digestive juices being released to digest your food, which hinders them from breaking down your food.” Some people may say drinking water with your meal is good. I personally don’t and if I do it is a very little bit, like 3 ounces or less.
If you want the nutrient to be absorbed better then it is best to drink fluids 30 minutes before and two hours after meals. Drink 16 ounces of water 30-45 minutes before light to medium workouts and 24 ounces of water 30-60 minutes before intense workouts. Not only will this give you more energy and focus, but it can also keep you from getting too dehydrated so you can last longer and work out better. No source or citations needed here; backed by personal experience; I do this every time I work out and it has done wonders for me.
Like I mentioned above, drink water before you feel thirsty. You lose up to 6 liters of water a day on a normal day.
You can also eat more fruits, vegetable, soups, juices, etc. to get your daily recommended intake of water. Drink more water on hotter days and places where there is more humidity because you will sweat more water. (click here) Some people get really thirsty at night, so they always have a glass of water by their bed, but for me and those like me; I try to stop drinking 3 hours before bed.
3.1 How Many Times Should You Pee A Day
If you are drinking the recommended amount of fluid a day then at least 7 times a day is healthy. Remember you want light yellow to clear pee every time you urinate. It means you are well hydrated and you have a healthy bladder. Peeing 7-10 times a day is excellent and that’s how many times I pee over the last few years but over urination could mean you have some kind of problem. (click here)
4. Warm Water vs Cold Water and Its Benefits
4.1 Benefits of Warm Water With Honey and Lemon
How much water should you drink a day is generic but what about cold or warm water and with an extra thing or two for maximum benefits.
Here are some benefits to this drink:
1. Morning energy. An instant boost of energy, clarity, and power. Mornings can be rough and is one of the worst feelings. Instead of coffee or milk, try honey and lemon instead.
2. Helps burn away fat. Excessive fat hanging around your waist? Maybe that frappe, sugary drink, or even milk is causing it. For the next few weeks try honey and lemon and see what happens. You can check out this article on lost weight. Packed with facts and links.
3. Detox your liver which has over 500 functions (poor thing). Your liver is working nonstop and is the largest internal organ. This guy does so much, so at least give him a treat once or twice a day!
4. Aids digestion and nourishes good gut bacteria. We eat all the time and our gut has billions of microbes living in them. No worries they aren’t harmful unless you’re eating junk food every meal. Those little guys also require sometime healthy to eat and drink so it can protect your gut.
5. It can cure and prevent acne to some point. I wish I had known this in middle and high school. I can not tell if lemon and honey has helped me since I don’t get acne anymore. Try it and see if it helps with your breakouts, and also you can put honey on your face and wash it off after 20 minutes.
6. Fights throat infections. If you have soar throat from drinking too much or from a sickness. Then this is a really good remedy for you. It helps soothe your throat and clears all that gunk in there. You can even drink it throughout the day.
7. Boost immunity and fights some diseases. I’m not a doctor or scientist but the source/citation will explain more. Vitamin C which helps your immune system is very concentrated in lemon and honey has many immunity fighting properties too. These 2 allies make a formidable team.
4.2 Benefits of Warm Water Only (click here)
1. Warm water decreases the accumulation of mucus in your nose, throat, and gastrointestinal tract, lowering the chances of virus or bacteria growth in those places.
2. Warm water helps alleviate headaches to menstrual cramps.
3. The warm water has a soothing effect on the abdominal muscles and also increases blood flow to the skin, helping to relax cramped muscles, stimulates your bowels to move.
4. Toxins are one of the main culprits when it comes to premature aging. Warm water cleanses the body as well as increases elasticity in the skin cells preventing wrinkles.
5. After drinking warm water your body temperature will increase. Your metabolic rate will rise, enabling your body to burn more calories
4.3 Benefits of Cold Water Only
1. Burn more calories. 16 ounces can burn up to 17 calories.
2. Anything cold or in this case cold water stimulates your orbitofrontal cortex which makes you happy for that moment.
3. Keeps you awake and helps you wake up.
4. Eases pain. Ice packs on the head and damaged body can help with pain. Drinking cold water does too.
5. It improves sex hormones testosterone and estrogen for better sex.
6. Develop less cold and get sick less.
5. Alcohol, Caffeine, Salty Foods, Sugars Are Dehydrating You
But how much more? Alcohol it is a diuretic, which means it makes your kidneys produce more urine. If you drink 200 ml of beer, you will actually urinate 320 ml of water, which is 120 ml of dehydration. So to stay normal, you need to drink 120 ml of water with each beer but to stay hydrated you will have to drink 120 ml + 200 ml = 320 ml of water for every beer (4-5% AV).
It has the same effect as alcohol; it is a diuretic substance so you pee more than you actually drink. Not as much as alcohol but it is still dehydrating to some point. Limit caffeine consumption to 1-2 cups a day or a week if possible. Caffeine is a drug whether you like it or not.
Millions of people are addicted to caffeine and they don’t even realize it or want to admit to it. This includes coffee, tea with a high content of caffeine, and all energy drinks which has caffeine.
5.3 Salty, Fried Foods, and Sugar
Chinese food tops this list. I don’t know if they soak everything in soy sauce overnight or the food is literally made out of salt. I have to drink about 32 ounces of water after each meal, no joke!
Imagine salt and sugar dissolved in a package. The plasma membrane separates them from the bloodstream, which surrounds cells and prevents salt and sugar from moving freely between cells and the bloodstream. Water can easily pass through the plasma membrane and freely move from the low concentration of salt and sugar to where their concentration is high.
So, if you eat or drink salt and sugar to the bloodstream, water will move out of cells and into the bloodstream. This results in cells being dehydrated. Your water cells also shrink once salt and sugar are added to your bloodstream.
Let’s Wrap It Up
Now that you have a clear and mental understanding of how much water should you drink a day, will you practice it or wait until 1 year becomes never? I have offer you my guidance, it is up to you to receive it.If you like this article and got something out of it, share it with your family and friends.
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