We have been told for a while now that we should all drink 8 glasses of water every day. First to consider is what dehydration is:
- exercise- and heat-induced mild dehydration – loss of 1-3% of body weight – impact brain function and reduce endurance
- further loss – memory and attention are impaired
- If you feel thirsty, your body is telling you to drink
- headaches, muscle cramping, a dry or sticky mouth, or infrequent urination – approaching dangerous levels of dehydration
These are warning signs those of us in Central Texas have to be aware of. The high temperatures we endure in the summer months (June through September) can easily cause dehydration if outside.
Water consumption guide:
- In 1945 84 ounces of water per day recommended, but there appears to be no scientific basis in that number
- The Institute of Medicine provides more guidance and recommends women to drink a total of 91-oz (10 glasses) of fluids a day and men a total of 125-oz (15 glasses).
- research findings have estimated an increase in energy expenditure by approximately 96 calories a day with the consumption of 68-oz of room-temperature water
- Those daily recommendations include fluid from ALL sources including coffee and tea (without sugar or milk)
- staying hydrated improves health
- staying hydrated can help with weight loss
The amount of water you need depends on a variety of factors: age, sex, body mass, environment conditions, level of activity, health status, and pregnancy status. And how do you tell when you are well-hydrated? The best way, according to the Mayo Clinic, is to check your urine. If it’s pale yellow, you’re hydrated. If it’s darker yellow, you’re not. And if it’s crystal clear, you’re probably overhydrated.
If this has been of interest to you I suggest you read the article for yourself.