Written by Martina Grace, RD
ARTICLES / BLOG

Staying hydrated is essential for maintaining overall health and well-being, but how much water should you actually be drinking each day? With so many recommendations and guidelines out there, it can be confusing to determine the right amount for your individual needs and to know to reach that recommandation daliy.

THE RECOMMENDATION

Water should always be the drink of choice, prioritizing water to keep you hydrated. Water doesn’t contain calories, sodium, sugar, artificial sweeteners or saturated fats unlinke other drinks. Plain sparkling water or those with natural flavors are also a good choice, just beware of the extra gaz which can lead to bloating and digestive discomfort. Read my article Tips to Reduce Bloating for more details on this subject.

For the average population, women need around 2.7L of water per day and men need around 3.7L of water daily. That said, it is recommended to drink at least 8 glasses of water every single day. Sparkling water, herbal tea, milk, tea, juice, soups and even coffe can count in your total water intake, but most of them can contain calories with added sugars or fat, which can lead to weight gain when consumed in excess amount. Coffe shouldn’t be more than 2 or 3 cups per day.

Your hydration needs can vary depending on your physical activity level, age, if you are pregnant or lactating, if you have a special health condition limiting your liquid intake, etc.

WHY YOU NEED WATER

Our brain alone consist of 80% water and our body about 60% on average. So, if you are often dehydrated, you might experience a few consequences. These may be a reduction in your physical capacity, reduction in your ability to regulate your body temperature, drop of your blood pressure, or even unconsciousness or cardiac fibrillation in severe cases.

Water helps transport oxygen and nutrients to our cells, which is why it is super important to drink enough water, even more so for people who exercice and sweat. Water helps to improve cognitive function. Drinking water helps to keep us hydrated, to maintain healthy kidneys and to lower blood sugar levels. A good hydration also reduces the absorption of water from the stool in the colon, preventing constipation. Adding citrus fruit to your water also help to reduce the risk of having kidney stones. Read my article on Lemon Water Health Benefits for more details.

How do you know if you are hydrated? Your urine will be a light yellow or clear. You are less likely to have a dry mouth, dry skin, headaches or difficulty to focus for example if you are well hydrated.

So, drink your water daily. It’s important to drink water evenly during the day instead of all at once, because you don’t want to keep your urine concentrated, as it can damage your kidneys.

TIPS TO INCREASE WATER INTAKE

But how do you make you drink that much water every single day? Here are a few tips to increase your water intake:

• Carry a water bottle. Always have a reusable water bottle with you. This makes it easier to take sips throughout the day. If you tend to forget to fill it up or can’t keep track on how many times you filled it up, buy a huge water bottle, at least 1L, so you only need to fill it twice.

• Set reminders on your phone or apple watch. Use phone apps or alarms to remind you to drink water at regular intervals. Some people don’t get the signal that they are thirsty, even though they are, or have a super busy schedule and always forget to drink water.

• Drink with your meals. Have a glass of water before and/or after each meal. It helps with hydration and help with weight management. It also helps to incorporate water into your daily routine.

• Infuse your water. Add natural flavors like lemon slices, cucumbers, mint leaves or berries to make drinking water more enjoyable. You could also use a soda stream if you prefer drinking sparkling water.

• Track your intake. Use apps or a journal to monitor how much water you drink each day. If you tend to forget how much water you drank during the day, this will help you decide if you need to drink more or not. Sometimes, setting a goal of tracking your things can motivate and encourage people to maintain a habit.

• Replace other beverages by substituting sugary drinks and sodas with water. If you crave flavor, consider herbal teas or sparkling water. This will help to manage blood sugar levels and weight management.

CONCLUSION

In conclusion, drinking enough water each day is vital for maintaining your health and supporting your body's functions. By understanding your hydration needs and making simple adjustments with these tips to your daily routine, you can easily stay on track.

REFERENCES

Canada Department of National Defence. (2021, August). Facts on fluids: How to stay hydrated. Government of Canada. https://www.canada.ca/en/department-national-defence/corporate/news/regional-news/western-sentinel/2021/08/facts-on-fluids-how-to-stay-hydrated.html

OTHER ARTICLES YOU WOULD LIKE…

Blog