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TIP: How much water do you really need to drink
Drinking water is healthy. Why you must drink water when get up in the morning. Everyone knows that now. But how much water should we drink to achieve this healthy status? The guideline is 8 glasses a day. If you follow that advice, you are doing well. Or is not it? Research shows that it is all a bit more nuanced ...
We drink water every day. Not because we like it so much, but because we need it. Water drinking is essential for proper fluid balance, can reduce headaches, provide more energy and provide radiant skin. Enough reasons to keep us in line with the directive of 8 glasses of water a day. If this recommendation is correct at least. According to Lawrence E. Armstrong, Ph. D. We must question our professor at the University of Connecticut and director of UCONN's Human Performance Lab. Drinking plenty of water, give the body what it needs.
Everybody is different
How much water you need differs according to Lawrence per person. It depends on many factors, such as age, body weight, physical activity, food consumption and air temperature. Someone who often sports (because of loss of fluid) naturally needs more water than someone who moves little. A one size fits all directive therefore does not exist. Everyone has their own guideline, and you can find them on the basis of 3 simple checks.
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Find your guideline
It is a fact that most of us are consistently a little dehydrated. Although we often do not realize that. To ensure that you are well hydrated, you need to keep an eye on 3 things: feeling thirsty, the color of your urine and change in body weight.
On a busy day, we sometimes forget to drink enough water. Only when we get a dry mouth does our brain give a signal and we rush to a tap. Actually, it is already too late. If you are thirsty, you are already dehydrated for 1 to 2 percent.
If your urine has a pale yellow color or the color of straw, then this is a sign that you are sufficiently hydrated. If the color of your urine is dark, you should drink more. Dark urine indicates that your body is retaining water, causing you to dry out.
Drinking water helps with losing some weight. To measure change in body weight, you must stand on the scales at the same time for seven days. Instead of taking the average weight of these 7 days, you search for 3 equal numbers. This is your standard weight. After this week, you check whether your weight deviates from your standard weight. If you are half a kilo (or more) lighter, then you are drying out.
An adult experiences light dehydration symptoms every week. Just check with yourself how often you are thirsty. Research shows that mild dehydration has a negative effect on cognitive performance, such as solving a problem. Chronic low water consumption is associated with an increased risk of diabetes and cardiovascular diseases. Kidney stones, a urinary tract infection and chronic kidney disease can also be the result.
More is not always good
There is also something like drinking too much water. If you drink too much water, it is possible that your body substances dilute and you become ill. Our brains keep the concentration of blood within a narrow bandwidth. If the concentration deviates, functions of the body can be negatively affected, such as the movement of fuels and waste materials in and out of cells. Drinking water prevents muscle pain.
In some cases, drinking too much water leads to water poisoning. Symptoms are headache, vomiting and fluid in the lungs. Your mental status can also change as a result of a swelling in the brain. Afraid that you drink too much? Then do the 3 checks again. If you never thirst in a week or your urine always has the right color, then you probably drink more water than you actually need.
No sense in water?
About 20 to 30% of our total water intake comes from solid food, such as fruit and vegetables. But that is separate from the amount of water that we have to drink. A bowl of soup is therefore no substitute for a glass of water. Beer, coffee, tea and sodas hydrate as much as water and can therefore be seen as a replacement. Drinks that hydrate the body even more than water are whole milk, skimmed milk and orange juice. If you do not feel like a glass of water, there are plenty of other options to keep your fluid balance on track.
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