How Much Water Should You Drink

You may have heard that there’s no science behind the age-old advice to drink eight cups of water a day, but how much should you be drinking? It seems like a pretty basic question, but unfortunately there’s no clear-cut answer.

Water is the one nutrient we can’t survive without for more than a few days yet we know very little about hydration and long-term health. Many people are so busy that they often miss lunch or eat at their desk, let alone pause for a water break.

But staying hydrated has real advantages….read below for tips on quenching your thirst!!

Signs you are dehydrated

1. URINE COLOR
   • Here’s what your pee color could indicate: (These aren’t 100% reliable)
     • Clear or pale straw-yellow: You are well hydrated. Keep up the good work.
     • Honey, cloudy yellow or amber: You may be mildly dehydrated. Increase your water intake immediately
     • Dark yellow, orange or brown: You’re severely dehydrated or you could have a condition that requires medical attention.
2. HEADACHES
   • Dehydration causes your blood pressure to drop, which may lead to headaches
   • Low blood pressure means less blood and less oxygen being carried to brain cells
   • Drinking enough water may also help prevent migraines
3. ALWAYS HUNGRY
   • Mild dehydration can lead to sugar cravings
   • On the other hand, staying well hydrated can trick you into feeling full
   • Satiety- feeling of fullness, is influenced by what’s in your stomach—regardless of solid or liquid
4. EXHAUSTION AND CONFUSION
   • You may find yourself not on your “A-game”
   • Slight dehydration can reduce concentration, cause fatigue, worsen mood and lead to headaches
   • Dehydration can lead to a depressed mood and difficulty with reasoning!
5. BAD BREATH
   • Saliva keeps your mouth naturally fresh by rinsing away odor-causing bacteria
   • Dry mouth from dehydration lets debris build up and contributes to foul-smelling vapors.
   • Prevent bad breath by:
     • Chewing sugar-free gum between meals
     • Sipping from a water bottle throughout the day
     • Snacking on high-fiber, hydrating fruits and vegetables
6. DRY, FLAKY SKIN
   • Dehydration can keep a layer of your skin from receiving the moisture it needs
   • This leads to a flaky appearance with stretched pores and fine lines
   • Keep your skin glowing by:
     • Drinking a large glass of water before your morning coffee
     • Discontinuing cigarettes and excess alcohol
     • Avoiding long, hot showers

Simple Ways to Stay Hydrated

1. ALWAYS CARRY A WATER BOTTLE
   • If you have desk job, always keep one at your desk
   • You’ll mindlessly sip from it throughout the day, without having to make a conscious effort.
2. GRAB A GLASS OF COLD WATER
   • People instantly feel more alert after drinking H2O
   • It’s a simple, healthy way to snap out of a midday slump
3. HERBAL TEA
   • sip on a mug of herbal tea or chai in the evening
   • You will add an extra cup of fluid to your daily intake
   • PLUS, this is a wonderful way to de-stress at the end of the day
4. WATER-RICH FOODS
   • Eat a diet rich in vegetables, fruits, and yogurt
   • This will automatically increase your fluid intake
   • However, processed snack foods like chips, crackers, and baked goods have almost ZERO water content.

SO……HOW MUCH WATER DO YOU NEED IN A DAY?

• The common advice to drink eight (8) glasses isn’t actually based on science
• The truth is, the amount of water you need may vary depending on your age, health, activity level, gender and other factors
• Some general guidelines (according to the Institute of Medicine)
  • Healthy adult – three liters of water, or 13 glasses a day
  • Healthy adult women- 2.2 liters, or nine glasses a day