Are You Still Drinking Water To Stay Hydrated!

As you will see now! Drinking water just to stay hydrated won’t be your main reason to drink water anymore 🙂

There is a general rule that most doctors’ advice with, to drink eight servings of eight ounces of water each day, so-called the 8×8 rule. That’s around 1.5 – 2.0 Liters per day; which for some, is not near enough your water needs.

Your body water structure is as follows:
• Heart and brain is 73%,
• lungs are 83%
• Muscles and Kidneys are 79%
• Skin is 64%
• Bones are around 31%

The average adult male has approximately about 60% water. The average adult woman has approximately about 55% water because women naturally have more fatty tissue than men.

You feel thirsty when you have already lost around 2-3% of your body’s water. Your mental performance and physical coordination start to become impaired typically around 1% dehydration.

The Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups). Those totals include water gained from foods and beverages like tea, milk, and fruit juice.

Water intake is very much related to your body size, composition, and activity level, where it can vary greatly from person to person. If you’re an athlete, live in a hot climate your water intake will most likely increase.

Understand the purpose of drinking water:
• Water is the main building block of cells. So you obviously needed to function, not just stay hydrated

• Water is needed to metabolize proteins and carbohydrates used as food (The process of obtaining energy from carbohydrates and fats is called carbohydrate and fat metabolism).

• It is the primary component of saliva, used to digest food and aid in food swallowing.

• Use as a compound to lubricate our joints.

• It acts as a shock absorber that can protect and insulates the brain, spinal cord, and organs.

• It carries waste and toxins from the body via urine.

• It dissolves minerals, soluble vitamins, and certain nutrients.

• 92% of your blood (Plasma) is water, where it carries oxygen and nutrients to cells.

• Water aids in weight loss. Drinking enough water may help you burn more calories, reducing appetite if consumed before a meal and lowering the risk of long-term weight gain.

• Losing only 2% of your body’s water content during exercise may impair physical performance causing fatigue and reduce motivation.

• It protects you from kidney stones occurrence.

Not getting enough water can cause
• Dry Skin
• Muscle Cramps
• Fever or Chill
• Headaches

Other common side effects include
• Food Cravings, Especially for Sweets

“When you’re dehydrated, it can be difficult for organs like the liver, which uses water, to release glycogen and other components of your energy stores, so you can actually get cravings for food”.

The craving for sweets you experience on daily basis is most likely because your body may be experiencing difficulty breaking down glycogen to release glucose into the bloodstream to use as fuel.

Another common issue is that your body often confuses the feeling of thirst with hunger, meaning that you may feel hungry when all you really need is water.

• Electrolytes imbalance—such as potassium and sodium — help carry electrical signals from cell to cell. If your electrolytes are out of balance, it can lead to involuntary muscle contractions causing muscle cramps to increase.

I guess after reading the above you’ll most probably be drinking more and more water now, but wait!

What happens if you drink too much water?
Drinking too much water in a short period can cause the level of salt, or sodium, in your blood to drop too low. This condition is called hyponatremia also known as water intoxication, where sodium levels fall below 135 mmol/L and yes, it can be fatal. Your kidneys can only eliminate about 20-28 liters of water a day, but they can’t get rid of more than 1.0 liter per hour.

Sodium helps balance fluids between the inside and outside of cells. Drinking too much water causes an imbalance and the fluids move from your blood to inside your cells, causing them to swell. When this happens to your brain cells (cerebral edema), pressure may increase inside the skull causing headaches, nausea, vomiting, and increased blood pressure, and double vision, difficulty breathing and more dangerous and potentially life-threatening effects that require immediate attention. This usually occurs with soldiers drinking too much water as a means to avoid dehydration, with a less percentage of occurrences in endurance sports athletes.

But still, rest assured, the number of people getting dehydrated is much more than those being water intoxicated. Mainly because it’s difficult to consume too much of water and not be aware of it.

How to calculate your water intake:
Options:
a) Age: 16 – 30 years: Water per unit of body weight =
35 — 40 ml/kg or 0.54 — 0.6 fl oz/lb
b) Age: 31 – 45 years: Water per unit of body weight =
30 — 35 ml/kg or 0.46— 0.54 fl oz/lb
c) Age: 55 – 65 years: Water per unit of body weight =
30 ml/kg or 0.46 fl oz/lb

Metric (ml):
Step 1: Your weight (kg) x Select Option a, b, or c
Adding Activity Level
Step 2: Add 340.957 ml for every 30 mins of exercise.
Step 3: [Step 1] + [(no. of mins / 30) x 340.957] = Result in ml

For example, weight = 80kg and age=20, min of exercise = 30 mins
[80*40] + [1×340.957] = 3540.957 ml = 3.5 liters

Imperial (Ounces):
Step 1: [Your weight (lb.) / 2.2] x Select Option a, b or c
Adding Activity Level
Step 2: Divide the result by 28.4 to convert to ounces (1 Ounce = 28.4 ml).
Step 3 (Activity Level): Add 12 ounce for every 30 mins of exercise.
Step 4 [Step 2] + [(no. of mins / 30) x 340.957] = Result in ounces

For example, weight = 176 lb. and age=20, min of exercise = 30 mins
[(176/2.2)*40]/28.4 = 112.6 ounces
[112.6] + [1×12] = 124.6 ounces

As you see, you have more than only one reason to drink water to enhance your overall health, performance and most importantly stay alive 🙂

Written by: MA@YW

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