How much water you need to drink every day
Water is vital to our life. But as it always happens, we tend to take the most important things in our lives for granted because it is always present. So sometimes we need a reminder about its importance and to appreciate its significance in our life.
Water is the most abundant substance not only on earth but also in our body. 71% of the earth’s surface is covered with water. As infants, 75% of our body is made up of water which drops to 60% as adults.
Your brain and heart is 73% water. Your muscles contain 79% water. The blood is 92% water. Even the bones which appear solid is 31% water.
If you look at it, your body is actually watery which appears solid.
Why it is important to drink water?
There are many biochemical reactions in our body that will not happen without water.
Water is important to take the nutrients to the cells and tissues. It regulates the body temperature. Removes the waste from the body. Its function ranges from joint lubrication to proper brain function to digestion, respiration, circulation and much more.
It is a shield that is protecting your body on every level.
How water improves your exercise?
From the exercise point of view, it improves performance, builds tissues, and maintains the electrolyte balance. 4-5% drop in water will reduce your muscular and aerobic endurance by 20-30 %. Dehydration will reduce the cardiovascular function and make physical activities difficult to perform.
When you exercise, your muscle cells produce heat which is carried by water in the blood towards the surface which helps you maintain the temperature balance.
A study showed that 1.5% reduction in water weight will reduce the bench press strength by 5.6%. 3% water loss will decrease muscle strength by 10%.
If you lose more than 10% body’s water then there is a considerable risk that you could die.
How much water do you need to keep yourself properly hydrated?
You must have heard the general recommendation of drinking 8 glasses of water every day. But making a generalized assumption may not work for everyone as every individual has a specific requirement depending on his/her daily physical activity, work environment (office or field job), climate etc.
The Institute of Medicine determined that the adequate requirement of water for men is around 3 liters and for women around 2.2 liters.
This is generally a good recommendation to get started with monitoring your water intake.
But if you are interested in a specific calculation according to your body
Then there is a simple formula
1 to 1.5 ml per kilocalorie (or simply calories) you burn in a day.
First, calculate your total daily calories. You can learn how to do it in this article.
Then multiply the total daily calories by 1 or 1.5ml
So, if your total daily calories is 2000 you will require 2000*1 =2liters or 2000*1.5 = 3liters
|Total Calories||Water Required|
|2000||2.0 – 3.0 liters|
|2500||2.5 – 3.75 liters|
|3000||3.0 – 4.5 liters|
How much water during exercise?
The amount of water required during exercise varies depending on the type of exercise and its duration. During the workout, apply the sipping protocol where you take small sips of water between every 1 or 2 sets.
If you workout for 1 hour then finish around 1 liter. If you tend to sweat a lot then you can go up to 1.5 liters.
How water helps in fat loss?
Water may not have a direct effect but there are many ways in which water can boost the fat loss process. Water is essential for all metabolic activities. Breakdown of the nutrients from Proteins, Carbs, and Fats during digestion require water (a process called hydrolysis). It speeds up many biological reactions inside the cell. It is a must for anabolism.
Drinking water before having your meal is also good to keep the amount of calories in check. It also helps to lubricate your esophagus (food pipe) so the food can pass smoothly.
How to monitor your water intake?
There are many apps available to track your water intake which you can use. Or a simple method is to carry a 1-liter bottle with you and finish it 3-4 time in a whole day. This will let you know how much water you drank in a day.
I am sure after reading this article you must be feeling thirsty. Go and have some water!