About 60% of our body is made up of water. This water is constantly excreted in the form of sweat and saliva. You need to drink adequate amount of water to avoid dehydration. How much water should you drink daily? Health officials usually recommend drinking eight glasses of eight ounces, which is equivalent to about two liters or half a gallon.
This is called the principle of 8 + 8, which can be easily remembered. However, some health experts believe that you should drink water at regular intervals throughout the day, even if you are not thirsty. Many factors (internal) And external (both) affect the need for water so one person's need may be different from another. This article examines traditional issues with the help of research on drinking water and the need for water at the individual level.
Effect on energy levels and brain functions:
Many people claim that if your water needs are not met throughout the day, both your energy level and brain function are affected. This claim is confirmed by several studies. A study on women found that It turns out that a 1.36% decrease in body fluids after exercise impairs concentration and mood and increases the risk of headaches.
Other research has shown that a slight dehydration from exercise or heat can affect many brain functions. Keep in mind that only a 1% reduction in body weight is significant. This is basically excessive sweating. In case of coming. Mild dehydration in the body also has a negative effect on physical performance.
Weight loss:
There are many claims that drinking more water can reduce body weight because it speeds up metabolism and reduces appetite.
According to the research, drinking 17 ounces (500 ml) of water gives a temporary increase of 24 to 30% in metabolism. According to researchers, drinking 68 ounces (two liters) of water in a day increases energy consumption by 96 calories per day. Water can be useful because it can cause the body to expend more calories to bring water to body temperature. The number can be reduced.
One study found that dieters who drank 17 ounces (500 milliliters) of water before each meal lost 44% less weight than those who did not. , Can significantly reduce weight, especially when done with a healthy diet.
There are many other benefits to drinking adequate amounts of water.
Increasing the amount of water you drink can solve many health problems.
Constipation:
This is a common problem. It can be solved by increasing the amount of water you drink.
Cancer:
According to some studies, drinking more water can reduce the risk of bladder and colorectal cancer. However, according to a few studies, drinking more water does not make a difference in this case.
Kidney stones:
Increasing the amount of water you drink reduces the risk of kidney stones.
Skin water intake and acne:
It is often heard that drinking more water increases the amount of water in the skin which reduces acne. However, no research has confirmed or denied this yet.
Beverage use:
Drinking plain water alone does not maintain fluid balance. Other beverages and foods also have important effects. One idea is that caffeinated beverages, such as coffee and tea, do not help with dehydration because caffeine is a diuretic. The diuretic effect of these beverages appears to be minimal. Most foods contain water.
Meat, fish, eggs and especially fruits and vegetables contain significant amounts of water. Foods rich in water with coffee or tea can help maintain fluid balance in the body.
How much water to drink:
How much water you need to drink in a day, no one has the final answer. It depends on the individual. Take your test in this regard. Some people have more actions than drinking more water than usual, while others You need to go to the bathroom once in a while. Test yourself by drinking a little more water. However, the guidance given here applies to the majority.
When you feel thirsty, drink water.
When you are no longer thirsty, stop drinking water.
Eliminate dehydration in case of excessive heat and exercise.
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