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To survive, we need water to replenish our system. For every living thing, water is vital. For humans it makes up to 60% of a person's body weight. In some living things, up to 90 percent of their body weight is derived from water.
The brain and heart themselves are made of 73 percent water, according to the Journal of Biological Chemistry 158, while our lungs are around 83 percent water. Water makes up 64 percent of the skin, 79 percent of muscles and kidneys, and even 31 percent of bones.
You lose water each day just be breathing, sweating, peeing, etc.. Just to combat this, it's best to regenerate your body's water supply by drinking water-containing drinks and foods.
So, how much water does a typical, mature adult, require? A sufficient daily water intake, as per the National Academies of Sciences, Engineering, and Medicine in the U. S. is as follows:
Men should drink about 15.5 cups (3.7 liters) of fluid a day. On the other hand, women should drink about 11.5 cups (2.7 liters) of liquid a day. These guidelines apply to fluids such as water, other water-related drinks, and food. Food accounts for around 20% of daily fluid consumption, with the remainder coming from beverages.
Even if you lose just 2% of your body's water content, dehydration can have a significant effect. It isn't unusual for players to sweat off as much as 6–10 pounds of water weight during a workout. However, your physical performance will suffer if you do not stay hydrated all the time.
And even so, it is exceptionally crucial during strenuous exercise or in extreme heat.
In the end, it can result in a temperature change, a drop in motivation, and an increase in exhaustion. It can also cause physical and mental activity to feel far more challenging.
Your hydration level has a significant effect on your brain. Mild dehydration, such as a loss of 1–3% of body mass, is shown in studies to impair aspects of memory.
You are bound to have a fluid loss of 1.4 percent after your workout. A study of youth athletes showed that it will impair both attitude and concentration - It also induced a rise in the number of migraines.
A similar study in young men was performed by several members of the same research group. They discovered that a 1.6 percent loss of fluid harmed working memory and increased anxiety and exhaustion.
When the body heats up, water in the middle layers of the skin comes to the top as sweat - this helps the body as it evaporates.
Many scientists think that whenever the body does have a lack of water, heat storage rises, which makes a person's ability to tolerate extreme heat drastically decrease.
If excessive heat arises during a workout, a considerable portion of the fluid in the blood can help decrease heat.
Water is needed for proper bowel movements. Dehydration causes gastrointestinal problems, indigestion, and can leave you with a stomach that is too acidic. Heartburn and abdominal ulcers are much more likely a result of all this.
The kidneys control the balance of body fluids. The lack of water may cause kidney stones and other issues.
The amount of urine flowing through the kidneys increases as you drink more fluid. Minerals are less likely to crystallize and form clumps when their concentration is diluted. Water can also alleviate the symptoms of stone formation in the first place, though more research must validate this.
The body excretes about 1-2 quarts in the urinary system, whereas the rest is collected via the circulation. The kidneys filter about 120-150 quarts of fluid per day. It requires water to operate normally.
Unsweetened soda water alternating with ice and lemon may prevent alcohol overconsumption.
For those of you that are not aware (lucky you) - After drinking too much alcohol, a hangover is a set of uncomfortable signs and symptoms that occur after a long night of drinking.
If you use water to replace sweetened juices and sodas, it can definitely help with weight loss. In addition, by promoting a sense of fullness, "preloading" with water before meals will help prevent binge eating.
According to some research, increasing your water intake and staying hydrated will help with weight loss. It gradually raises your metabolism, which will make you burn more calories daily.
Try to make water your beverage of choice. If you're drinking water throughout the day, you're usually heading in the right direction.
One way to tell is that you tend to have pee which is transparent and light yellowish. You will also not feel thirsty throughout the day. Ultimately though, it's best to ask your physician to help you determine how much water is best for you to intake.
To consume water regularly, you may follow the idea of drinking water between meals and during each meal. You may also need to drink water before and during extraneous activities. Do not forget, if you are thirsty then go drink a glass of water.
Your body needs and wants to consume enough water daily. Dehydration can cause slow thoughts, mood changes, body over-heating, constipation, and kidney stones... and all of this can be avoided by drinking water. If you're thirsty, your urine will tell you.
But enough about pee, go drink a glass of water (or 2).
References:
https://www.medicalnewstoday.com
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About the Author:
Cory McKane is the CEO/Founder of WeStrive - a platform for personal trainers to manage & grow their personal training business. He enjoys working out and spending time working with trainers on WeStrive on how to manage/grow their business.
