Our body depends on water to carry out various tasks. Water does more than quench our thirst, it enables us to excrete toxic and food waste from our system through the process of urination, defecation, and perspiration. It regulates our body’s temperature, acts as a lubricant and cushion for our joints, and protects the spinal cord.
Water helps break down the food we eat and plays an essential role in the digestion of soluble fibre, a nutrient that maintains our gut healthy. Drinking water throughout the day helps us restore our body’s hydration levels and even treat conditions like urinary tract stones and bladder infections. Proper hydration is also important to maintain the flow of blood and can keep us from feeling fatigued or weak.
So, how much water do you need to drink in a day?
A reasonable goal is to drink at least eight glasses of water a day. However, some people might need more water while some might need less hydration. How much water you need to drink in a day depends on a variety of factors:
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Your surroundings- If you live in a mountainous region or at a high altitude then you need to drink more water. Similarly, you need to drink more water if you live in a dry, humid, or extremely hot place.
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Pregnant or breastfeeding- Your body requires more fluids to not only nourish your own body but to also provide nourishment to your child. Therefore, pregnant and breastfeeding people require more hydration.
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Your overall health- Your doctor can recommend you to drink more water if you sweat profusely or have conditions like bladder infections and urinary tract stones. Drinking water when we are sick helps us flush out toxins from our bodies. You’ll also need to drink more water when you are vomiting or having diarrhoea. People with diabetes require more hydration to maintain their blood pressure.
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Your activity level- People who vigorously exercise, do manual labour throughout the day or have to walk and stand a lot as part of their job tend to require more water than someone who sits at their desk all day long.
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Your diet- Your diet plays a huge role in deciding how much water you require throughout the day. If your diet is full of fresh fruits, vegetables, and other hydrating foods then you don’t require more water. However, people with diets that are rich in processed, salty, spicy, and sugary foods require more water. You’ll also need more water if you drink a lot of caffeinated beverages throughout the day as it leads to loss of water through frequent urination.
How to stay hydrated?
Other than drinking water, eating fruits and vegetables with high water content is another way to meet our body’s water requirements. We also get hydration from milk, fruit and vegetable juice, herbal teas, and caffeinated drinks. While caffeinated drinks can contribute to your daily water intake, however, it cannot replace water and contain a lot of added sugar and empty calories.
You’ll know that you are well hydrated when the colour of your urine is pale or clear, and when you rarely feel thirsty. In order to prevent dehydration and drink water throughout the meal, you can try drinking a glass of water while eating a meal or before eating. Drink water as soon as you start to feel thirsty and keep yourself hydrated before, during, and after exercising.
