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Your body contains 60 percent water.
The body loses water throughout the day, mainly through urine and sweat but also due to normal bodily functions such as breathing. To prevent dehydration, you need to get plenty of water from your drink and diet every day.
There are many different ideas about how much water to consume daily.
Health experts usually recommend eight ounces of ounces, equivalent to 2 liters, or half a gallon dail. This is called the 8 × 8 rule and is very easy to remember.
However, some experts believe that you need to drink water regularly throughout the day, even when you are thirsty.
Like most things, this depends on the individual. Many factors (internal and external) ultimately affect how much water you need.
This article looks at some water lessons to distinguish fact from fiction and explains how you can easily stay clean according to your needs.
How much water do you need?
How much water you need depends on many factors and varies from person to person. For adults, a general recommendation from the U.S. The National Academies of Sciences, Engineering, and Medicine is about:
11.5 cups (2.7 liters) per day for women
15.5 cups (3.7 liters) per day for men
These include liquids from the water, beverages such as tea and juice, and food. You get an average of 20 percent of your water in your diet (1, 2).
You may need more water than anyone else. How much water you need also depends on:
- Where you live. You will need extra water in hot, humid, or dry areas. You will also need extra water if you live in the mountains of the highlands.
- Your food. If you drink a lot of coffee and other caffeinated beverages you may lose more water by urinating more. You will probably also need to drink extra water if your food is too salty, spicy, or sugary. Or, more water is needed if you do not eat a lot of hydrating foods high in water such as fresh or cooked fruits and vegetables.
- Temperature or season. You may need more water in the warmer months than cool because of sweating.
- Your location. If you spend a lot of time out in the sun or hot temperatures or a hot room, you may feel thirsty immediately.
- How diligent you are. If you work during the day or walk or stand still, you will need more water than someone sitting at a desk. If you exercise or do any strenuous activity, you will need to drink plenty of fluids to reduce water loss.
- Your health. If you have an infection or fever, or if you lose fluids due to vomiting or diarrhea, you will need to drink extra water. If you have a health condition such as diabetes you will need extra water. Some medicines such as diuretics can cause you to lose water.
- Pregnant or breastfeeding. If you are pregnant or breastfeeding, you will need to drink extra water to stay hydrated. Your body does both works (or more), after all.
Many factors affect how much water you need to stay healthy such as your health, your job, and your environment.
Does drinking water affect energy levels and brain function?
Many people say that if you do not stay hydrated all day, your energy levels and brain function start to suffer.
Many studies support this.
One study of women showed that a 1.36 percent loss of fluid after exercise has disrupted mood and concentration and increased the frequency of headaches.
Another study in China, followed by 12 university men, found that not drinking 36 hours of water had a significant effect on fatigue, attention span, speed of response, and short-term memory.
Even mild dehydration can reduce body function. Clinical studies in healthy, healthy men have reported that losing just 1 percent of body fluids reduces their muscle strength, stamina, and endurance.
Losing about 1 percent of body weight may not seem like much, but it is a significant amount of water loss. This usually happens if you sweat a lot or in a very warm room and do not drink enough water.
Minor dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.
Does drinking plenty of water help you to lose weight?
Many claims drinking more water can reduce your weight by increasing your metabolism and reducing your appetite.
According to research, drinking more water than usual is associated with weight loss and body mass index.
Another review of the study found that chronic dehydration was associated with obesity, diabetes, cancer, and heart disease (8Trusted Source).
Researchers in one old study estimated that drinking 68 ounces (2 liters) a day increased energy expenditure by about 23 calories a day due to thermogenic reactions, or faster metabolism (9Trusted Source). The price was rising but could grow over time.
Drinking water about half an hour before a meal can also reduce your calorie intake. This may happen because it is easy for the body to make the mistake of looking for hunger.
One study showed that people who drank 17 ounces (500 mL) of water before each meal lost 44% weight over 12 weeks, compared to those who did not drink .
All in all, it seems that drinking enough water, especially before meals, can give you the energy to control your diet and maintain a healthy weight, especially when combined with a healthy diet.
In addition, drinking plenty of water has many other health benefits.
Drinking water can cause a slow, temporary increase in metabolism, and drinking it about half an hour before each meal can help you eat fewer calories.
Both of these effects can contribute to weight loss in some people.
Does extra water help prevent health problems?
Drinking enough water is necessary for your body to function normally.