But just how much is enough?
The human body is made up of 60% water. The brain, even more; it is approximately 75% water. Every single organ in your body depends on water. Regardless of that, everyone's daily needs are different.
What effects how much water we should consume?
A lot of things. Everyday we lose water through breathing, perspiration, urination and elimination. Other factors that influence our individual water needs include exercise, environment, illness, pregnancy, and breastfeeding among several other factors.
According to the Institute of Medicine, the adequate intake (AI) for men living in a temperate climate is approximately 13 cups daily and for women living in the same climate it is about 9 cups daily. Maybe that's a little bit more than the 8-10 cup recommendation that you may have heard in the past, but if you drink at least the 8 cup recommendation, be sure to get the rest through foods like fruits and veggies. Things like watermelon, tomatoes, oranges and cucumbers are also great sources of water.
So how do you know if you are drinking enough water?
Here are a few signs that may mean that you are not drinking enough:
- weight gain
- joint pain
- high blood pressure
- high cholesterol
- digestive problems
- asthma or allergies
- dull looking skin or skin disorders (wrinkles, dermatitis, discoloration)
- bladder infections
And a few tips to ensure you're consuming enough water:
- Drink two glasses of water before breakfast, lunch and dinner. This might even help you drop a few pounds too by increasing your satiety.
- Drink up while exercising.
- Carry a BPA free water bottle with you and sip on it throughout the day.
- Eat your fruits and veggies.
Did you know? One can of soda has 39 grams of sugar and 140 calories compared to one glass of water, which has 0 grams of sugar and 0 calories. Make water your new best friend!
Don’t enjoy plain water? Try some of these concoctions from Nutrition Stripped for a tasty spin on plain water! And don’t forget: if you’re feeling thirsty, you’re probably already dehydrated, so drink up!