As you likely learned in 8th grade science class, the human body is made up of about 60% water and your body literally cannot survive without hydration--every single thing in your body re Want to add a caption to this image? Click the Settings icon. lies on good ole H2O.
Water helps to keep your body temperature regulated, aids in digestion, gets rid of toxins via urination and bowel movements, protects your joints, makes your skin (...your largest organ) glow and retain it's moisture, and more.
Through normal daily activities, you lose water, which must be replenished, or run the risk of dehydration which can prevent you from doing even the smallest of tasks.
You've likely heard the recommendation of 8, 8oz. glasses of water (64 oz.) a day, or seen that guy carrying around his gallon jug, but what's actually the right amount?
First, think about what you might lose throughout the day.
If you exercise...you'll be losing water throughout your workout. You'll need to replenish any of the water that you lose through perspiration. If you are doing intense exercise that lasts over an hour (think lots of miles, interval training, very heavy lifting, etc.), you may also need to replenish electrolytes with a sports type drink or charged water which is just water + a pinch or two of mineral salt.
If it's hot outside...if it's hot and humid and you are sweating, you'll need to drink more water. Even if you aren't sweating, it's not a bad idea to chug some extra liquids when it's super hot out.
If you're sick...if you're sick, your body needs more: more food, more rest and definitely more fluids, especially if you're experiencing vomiting or diarrhea. You'll need to replenish lost fluids and also focus on making yourself better by drinking enough.
If you're pregnant or breast feeding...you'll need to increase your daily water intake. Pregnant women need more water to stay hydrated and support the growth of a baby. Breastfeeding women need even more fluids to aid in the production of a healthy milk supply.
That's Great, But What's the Amount?
91 ounces is approximately 2.7 liters so you can think about that intake as a little more than a 2 liter soda bottle while a guys is 3.7, or almost 2 full, 2 liter soda bottles.
While this is a good recommendation, not everyone may need this amount of water.
As a general rule of thumb, we like to recommend at least 1/2 your bodyweight in ounces of water, per day but preferably aim for an ounce per bodyweight. This means if you weigh 150 pounds, you'll want to aim for at least 75 ounces of water per day, but really try to get closer to that 150.
This includes both food and beverages so you don't have to go around carrying a gallon all day. Eat a well rounded diet of fruits and vegetables and you should be able to hit that intake.
Tips and Tricks to Get That In:
1. Keep a bottle of water everywhere--on the nightstand, in the car, in the fridge, etc.
2. Write reminders--in your phone, in your planner, on a post-it on your desk.
3. Add flavors--boost your water with lemon, lime or other berries and combos to make it taste different.
Whatever you do, make sure to stay hydrated!