What do you know about H2O?

I grew up in a tiny town with a few houses, mostly fields, a golf course and a few churches. It is nestled in the foothills of the mountains. A child’s paradise with so many places to explore.

Although now some things have changed, one of the things I loved best (and still do) about this place is the drinking water that comes from a well high on the mountain.

This isn’t just any ordinary drinking water. In fact, nothing tastes better to me on a hot summer day than a cool, clear drink of H2O right from the tap when I’m over to visit my parents. (yup, they still live in the same house that I grew up in)

In this article we’ll discuss some guidelines to consider when determining how much water you should be drinking per day. As well as the benefits of staying hydrated.

Why water?

According to the Mayo Clinic “Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Every day H20 or water is lost through perspiration, breathing, urination and bowel movements. In order for your body to function at its best we need to be replenishing the amounts that are lost through out each day.

How much?

Image result for waterAccording to the Medical Institute, the adequate intake (AI) of an average male living in a temperate climate is roughly 13 cups (3 liters) of beverages a day to stay hydrated.

The adequate intake (AI) of an average female living in a temperate climate is roughly 9 cups (2.2 liters) of total beverages per day.

Although the recommendation is for “beverages” I personally just try to stick with water.

In addition it’s important to remember that different factors will affect the amounts a person would need to drink.

For example, a woman who is pregnant would need 10 cups of water per day. A woman who is breast feeding would need to account for the water being lost through breast milk, and would need to increase the amount to roughly 13 cups per day in order to stay sufficiently hydrated.

Other factors to be aware of would be living in a hot, humid, or dry climate which can make you sweat and requires additional intake of fluid. Heated indoor air in the winter time can cause skin to lose moisture, which also effects the need for more water intake.

Illnesses such as fever, vomiting and diarrhea can cause your body to lose additional fluids which if not monitored could lead to dehydration.

And of course taking extra care to stay hydrated before and after a workout.

How can I drink that much each day?

One way that I have found to be helpful is to use my favorite water bottle. I determined how many times I needed to fill it up in order to equate at least 48 oz. and then I make sure to fill it up and drink from it 4 times (which for that particular bottle equals the 48 oz.)

Some like to use the low calorie packs that can be used to flavor and sweeten water such as crystal light to make plain water taste more appealing.

A friend of mine would keep a chart on her fridge next to her water cup so that she could mark off each time she finished a cup of water.

Whatever you decide to do, it is always a good idea to pay attention to the amount of water that you are drinking each day.

Although the benefits of staying properly hydrated may seem obvious to some here are a few reminders:

1. Less fatigue:

Often times we may think we are tired, when it could actually be that we are dehydrated.

So, before you head to take a nap, try drinking a glass or two of water first

2. Purge toxins from the body:

Drinking enough water helps the body to flush out toxins and get rid of waste.

3. Healthy heart:

A well hydrated heart doesn’t have to work as hard trying to pump Blood.

4. Weight loss:

Research suggests that drinking a glass of water before a meal can help you to feel fuller and eat less.

So, there you have it.  Some things to think about the next time you reach for a cool, clear glass of water. Make sure that you are drinking enough of it to keep your body happy and hydrated.

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