How much water do you drink in a day? Do you know the importance of water to the human body? Do you feel as long as you’re frequently drinking, it doesn’t matter what beverage it is? Keep reading to find out why H2O should be your primary source of hydration.
Why do we need H2O?
According to usgs.gov, the human body is 60% water. The brain and heart are 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery, 31%.
H2O is not only excellent for hydration, but we need it to:
- Form Saliva – digestion
- Keep mucosal membranes moist
- Allow the body’s cells to grow, reproduce, and survive
- Flush out body waste
- Lubricate your joints
- Manufacture hormones and neurotransmitters that are needed by the brain
- Regulate body temperature
- Covert food for digestion
- Help deliver oxygen all over the body
5 Benefits of H2O
When we drink enough water, it:
- Increases energy levels
- Promotes weight loss
- Flushes out toxins
- Improves skin complexion
- And maintains digestive regularity
How much water should you drink?
There are varying opinions on how much water you should drink. Mayoclinic recommends about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. WebMD recommends you drink between half an ounce and an ounce for each pound you weigh every day. So, if you weigh 150 pounds, that would be 75 to 150 ounces of water spread across the day.
Increase your water intake if you feel dehydrated, have dark urine, and have infrequent urination. However, if you feel overly hydrated, have clear urine, and have persistent urination, cut back. Experiment with your body to find the right balance. Your urine should be pale yellow, not clear.
When should you drink water?
- In the morning – drink 20 to 32 ounces (2-3 cups) to kick-start your daily metabolism.
- Before a meal – if you’re trying to lose weight.
- Before, during, and after exercise – in small doses so you don’t cause bloating.
- When you have a headache – possibly due to dehydration.
- Three to four hours before bed – so it doesn’t disturb your sleep.
How NOT to drink your Agua
- Plastic bottles – Plastic water bottles are commonly made with Bisphenol A (BPA). BPA has been linked to possible health effects on the brain and affects children’s behavior.
- Too fast or too much – drinking too fast or too much at once can cause bloating and cramps.
- While eating – Drinking dilutes the digestive enzymes needed to digest your food properly. If you need to wash down your food, take small sips. Or try to eat smaller bites so you don’t need to drink while eating.
- Cold—Warm or room-temperature water is easier for your body to absorb, and it’s gentler on your stomach and digestion. Cold beverages contract the blood vessels and restrict digestion.
Your agua should always be filtered. Invest in a high-quality filter like a Berkey or Aquasana. These are great for removing contaminants in our tap water.
Making water palatable
If you’re not a fan of H2O, then the options below are great.
- Flavored – Adding fruits and herbs adds taste and provides medicinal benefits.
- Lemon – 8 oz warm filtered water with lemon and a pinch of cayenne pepper boosts your immune system and aids in healthy daily digestion.
- Teas – tea is nature’s natural healer and a natural relaxer.
- Kombucha – fermented tea, said to improve digestion, strengthen the immune system, and detoxify.
Action Steps
Start slow. Drink water first upon waking in the morning. Then, replace two of your current beverages with water. After getting used to it, wean off all other drinks and make H2O your primary refreshment.
If you still find it difficult, try one or more of the action steps below:
- Set a daily goal
- Keep a refillable bottle near you at all times
- Set reminders
- Drink 1 glass before every meal
- Sip throughout the day
- Eat more foods high in water content:
- Lettuce: 96%
- Celery: 95%
- Zucchini: 95%
- Cabbage: 92%
- Watermelon: 91%
- Cantaloupe: 90%
- Honeydew melon: 90%
Eventually, it will become so routine you’ll start to crave it, and your body will thank you for it.
Let me know in the comments if you took on this challenge and how you made the change.
Share in the comments if you have any recipes for flavored water. Let’s encourage one another and build a solid road to health and healing community.
Interested in more food challenges try reading:
Resources:
This is such good information! I learned so much! Thank you for sharing