So no more hyper-hydration. Now that you've got that straight, think of how much you'll save on toilet paper. Skip to content Site Navigation The Atlantic. Popular Latest. The Atlantic Crossword.
Sign In Subscribe. This article is from the archive of our partner. Plain water is not the only drink that contributes to your fluid balance. Other drinks and foods can have a significant effect.
In fact, studies show that the diuretic effect of these beverages is weak, but they can cause extra urination in some people However, even caffeinated drinks help add water to your body overall. Most foods contain water in varying levels. Meat, fish, eggs, and especially fruits and vegetables all contain water. Other beverages can contribute to fluid balance, including coffee and tea. Most foods also contain water. Maintaining water balance is essential for your survival.
For this reason, your body has a sophisticated system for controlling when and how much you drink. When your total water content goes below a certain level, thirst kicks in. Your body knows how to balance its water levels and when to signal you to drink more. While thirst may be a reliable indicator of dehydration, relying on feeling thirsty may not be adequate for optimal health or exercise performance At the time thirst strikes, you may be already feeling the effects of too little hydration such as fatigue or headaches.
Aim for pale, clear urine. It is completely arbitrary 1 , That said, certain circumstances may call for increased water intake. The most important one may be during times of increased sweating. This includes exercise and hot weather, especially in a dry climate. Athletes doing long, intense exercises may also need to replenish electrolytes , like sodium and other minerals, along with water.
Your water need increases during pregnancy and breastfeeding. If you desire to lose weight, consider upping your water intake too. Furthermore, older people may need to consciously watch their water intake because the thirst mechanisms can start to malfunction with aging.
Studies show that adults over 65 years old are at a higher risk for dehydration At the end of the day, no one can tell you exactly how much water you need. This depends on many factors.
Try experimenting to see what works best for you. Some people may function better with more water than usual, while for others it only results in more frequent trips to the bathroom. Read this article in Spanish. Carbonated sparkling water is water that has been infused with carbon dioxide gas. Lastly, small amounts of water are produced within your body when you metabolize nutrients.
This is referred to as metabolic water 7. Besides water, other foods and beverages you ingest also contribute to your overall daily intake of fluids and help keep you hydrated. Some water is also created within your body through metabolism. You need to drink enough water to stay optimally hydrated. Generally speaking, that means replacing the water you lose through breath, sweat, urine, and feces. Drinking enough water may offer health benefits , including:.
Staying hydrated may aid in weight loss, help maximize physical performance, relieve constipation, and more. The AI refers to a level that is assumed to meet the needs of most people. The AI for total water including water from food, beverages, and metabolism and total beverages including water and all other drinks is 15 :. While this may certainly be used as a guideline, there are a number of factors, both inside your body and in your environment, that influence your need for water.
Body size, composition, and activity level vary greatly from person to person. Eight glasses of water per day may be more than enough for some people, but it may be too little for others. If you want to keep things simple, just listen to your body and let thirst be your guide. Make up for fluid loss by drinking more during hot weather and exercise.
However, keep in mind that this does not apply to everyone. Some older adults, for example, may need to consciously remind themselves to drink water, because aging can reduce the sensation of thirst Water needs are highly individualized, and you can get fluids from water, other beverages, and foods, as well as from nutrient metabolism.
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