People who are dehydrated report feeling more tired, sluggish, and lethargic. Staying hydrated helps keep your cells functioning properly and helps energy levels stay high. In fact, it is one of the most recommended tips for boosting energy levels quickly. Water and proper hydration have been shown to greatly benefit brain function. Specifically, staying hydrated can boost mood and mood stability, improve concentration, improve cognition, aid memory, prevent headaches, and even reduce stress.
To help people have a tangible amount of water to focus on, there was a push to recommend that the average person drink 8 glasses of water by 8 PM daily. This would mean that you drank at least 64 ounces of water daily. There is no solid evidence suggesting that this is, in fact, the right amount, but it is probably a good recommendation for a minimum amount.
Depending on your lifestyle, body type, diet, age, and more - this will vary. The amount of water someone needs daily depends on a number of different factors. Here are the most common factors that affect water needs. The easiest way to know that you are well hydrated is to pay attention to your urine. Generally speaking, it should be light yellow or clear without too much of a smell.
Thirst is another indicator, but many people confuse this with hunger. There used to be a common belief that caffeine counted against hydration since it is a diuretic. However, recent studies have shown it may not affect hydration as much as was previously thought.
With that said, water is always the best option when trying to stay hydrated. It is recommended that you drink water before, during, and after exercise. For most exercise, plain water will do. Some people recommend drinking an electrolyte drink after doing any vigorous exercise for an hour or more to replace lost electrolytes. One other note, drinking too much water too fast during exercise can cause cramps and stomach pain.
It is best to sip slowly while working out in most cases. Meal Planning. Stop wondering what's for dinner! Meal Plans. Your weight: The first step to knowing how much water to drink every day is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and pound woman require different amounts of water every day. Activity Level: Finally you will want to adjust that number based on how often you work out since you are expelling water when you sweat.
You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.
Daily Water Intake Calculator Use this hydration calculator to learn how much water you should drink daily based on your weight and activity level. Body Weight:. Minutes of Exercise Daily:. It is recommend that you drink: Enter your information above and hit "calculate". Weight Ounces of Water Daily pounds 67 ounces pounds 74 ounces pounds 80 ounces pounds 87 ounces pounds 94 ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces pounds ounces.
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This includes fluids from water, beverages like teas and juice, and from food. You get an average of 20 percent of your water from the foods you eat 1 , 2. Many factors affect how much water you need to stay healthy such as your health, activity, and environment. One study in women showed that a fluid loss of 1.
Another study in China that followed 12 men in university found that not drinking water for 36 hours had noticeable effects on fatigue, attention and focus, reaction speed, and short-term memory 5. Even mild dehydration can reduce physical performance. A clinical study on older, healthy men reported that just a 1 percent loss of body water reduced their muscle strength, power, and endurance 6.
Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance. There are many claims that drinking more water may reduce body weight by increasing your metabolism and curbing appetite.
According to a study, drinking more water than usual correlated to a decrease in body weight and body composition scores. Another review of studies found that chronic dehydration was associated with obesity, diabetes, cancer, and cardiovascular disease 8.
Researchers in another older study estimated that drinking 68 ounces 2 liters in one day increased energy expenditure by about 23 calories per day due to a thermogenic response, or a faster metabolism 9.
The amount was incremental but could add up over time. Drinking water about a half hour before meals can also reduce the number of calories you end up consuming Overall, it seems that drinking adequate amounts of water, particularly before meals, may give you a boost in managing appetite and maintaining a healthy body weight, especially when combined with a healthy eating plan.
Drinking water can cause slight, temporary increases in metabolism, and drinking it about a half hour before each meal can help you eat fewer calories. Drinking enough water is required for your body to function in general. Several health problems may also respond well to increased water intake:.
Drinking more water and staying adequately hydrated may help with some health problems, such as constipation, urinary and bladder infections, kidney stones, and skin dehydration.
Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect. In fact, studies show that the diuretic effect of these beverages is weak, but they can cause extra urination in some people However, even caffeinated drinks help add water to your body overall.
Most foods contain water in varying levels. Meat, fish, eggs, and especially fruits and vegetables all contain water. Other beverages can contribute to fluid balance, including coffee and tea. Most foods also contain water.
Maintaining water balance is essential for your survival. For this reason, your body has a sophisticated system for controlling when and how much you drink. When your total water content goes below a certain level, thirst kicks in. Mayo Clinic, Auerbach PS, et al. Dehydration and rehydration. In: Auerbach's Wilderness Medicine. Elsevier; Accessed Oct.
Centers for Disease Control and Prevention. Dietary reference intakes for electrolytes and water. National Academies of Science, Engineering, and Medicine.
Franklin BA. Exercise prescription and guidance for adults. Bardosono S, et al. Pregnant and breastfeeding women: Drinking for two. Sterns RH. Maintenance and replacement fluid therapy in adults. Gordon B. How much water do you need. Academy of Nutrition and Dietetics. Department of Agriculture. Thomas DT, et al. Armstrong LE, et al. Water intake, water balance, and the elusive daily water requirement. See also MIND diet may cut Alzheimer's risk 3 diet changes women over 50 should make right now 3 key changes in the new Nutrition Facts label Healthy-eating habits Reduce sugar in your diet Acai berries Added sugar Alcohol use Alkaline water Are energy drinks bull?
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