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Drinking Water – How much is Enough ?

Water Intake - Are You Drinking Enough

Water is an important component of life. Almost all the systems in the body need water to function normally. So how much water should you drink a day? The question seems simple but the answer is not. There is no single formula for what is right when Drinking Water. It completely depends on your individual health, activity and the place you live.

weight loss healthy habitsWater Intake depends on

Lifestyle: Drinking Water

Water is lost from the body through different processes like respiration, perspiration, urination and defecation. If you work in air-conditioned environments or follow a sedentary lifestyle, water intake should be up to 2.5 litres per day. If you are a moderate worker, like salespersons, who is always on your feet, it is important to drink around 3 litres. Whereas if doing heavy work like labour and farming, you will need more than 3 litres.

Caffeine: Drinking Water

Caffeine has a diuretic effect which can dehydrate and flush out water from the body. To rehydrate it is recommended that you drink one to two glasses of water for every cup of caffeinated beverage you have.

blog-Insert30Environment: Drinking Water

Your body can get dehydrated through perspiration during summer. This is true for  hot, humid and high-altitude environments also. The requirement of water in such environments will increase based on the conditions.

Health condition: Drinking Water

Your body gets dehydrated quickly during fever, vomiting, diarrhoea and bladder infections. in such instances you will need and needs extra Fluid and Water Intake. In such conditions, you must increase your water intake. Other than plain water, fluids can be taken in the form of soups, electrolyte water, fresh tender coconut water, etc.


Quick way to check if you are well hydrated or not

  • Check for colour of your urine. If it is clear or light yellow and does not have an odour, it means you are drinking enough water. But if your urine is dark yellow and aromatic, it means your body is dehydrated.
  • Feeling thirsty, fatigue, dry lips and dry throat? These are body’s common thirst signals. However, please note that these are visible in the end by when your body is already dehydrated.
  • People working in an air-conditioned environment may not get proper signals of thirst. Common symptoms of dehydration here are, loss of concentration, head ache, dry lips, dry skin etc. This could mean that your body has low levels of water and needs to rehydrated.

summer skinArt of Drinking Water

  • Drink 1-2 glasses of water first thing in the morning. This will rehydrate your body and also help to flush out toxins and boosts your metabolism.
  • Sip water slowly, let water slowly mix with saliva. This stabilises excess acid secretion and helps to maintain proper pH balance in your stomach.
  • Do not glug water, it may just pass out of your system. For a better cellular metabolism, energy and activity water needs to be absorbed into the system. Also, when you drink quickly you will not satisfy your thrust.
  • A glass of water 30 minutes before and after a meal will help in proper secretion of digestive juices. Thus, this will aid you in better digestion and assimilation of the food.
  • Do not drink too much water while having food. This will dilute your digestive acid which in turn affect digestion.
  • Hydration techniques in sports/exercise are completely different from normal routine. Hence you should follow the guidelines for drinking water based on your activity.

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Dangers of over Drinking Water

Drinking water is vital to your health but drinking too much is dangerous. Over hydration  will cause water in-toxification. This will lower the sodium and potassium levels in the body. This will lead to tiredness, muscle cramps. It may also lead to swelling of the brain cells. Sometimes it can also over stresses the heart and kidney.

Sipping a small amount of water frequently along with a balanced diet is the key to maintain good health. Get in touch with experts at BucketList and learn how to follow the healthy routine.

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–    Ashwini, Asha

Consultant, Nutrition