How Much Water to Drink? More Or Less and Its Effects
There are different opinions about how much water to drink daily. Health officials generally recommend drinking eight glasses, which is equivalent to about two liters or half a gallon. This is called the 8 × 8 principles which can be easily memorized. However, some health experts believe that you should drink water at regular intervals throughout the day, even if you are not thirsty.
Many factors (both internal and external) 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.
Effect on Energy Levels and Brain Functions
Many people claim that if water needs are not met throughout the day, both energy levels and brain function are affected. This claim is confirmed by several investigations. A study of women found that a 1.36% reduction in body fluids after exercise impairs concentration and mood, increasing the risk of headaches.
Other research has shown that slight dehydration from exercise or heat can affect many brain functions.
* Keep in mind that even a one percent reduction in body weight is significant. This is mainly due to excessive sweating.
* Mild dehydration also has a negative effect on physical performance.
There are many claims that drinking more water can reduce body weight because it speeds up metabolism and reduces appetite.
According to two studies, drinking 500 ml of water gives a temporary increase of 24 to 30 percent in metabolism.
According to researchers, drinking two liters of water a day increases energy consumption by 96 calories per day.
Besides, cold water can be useful because water can have to spend more time to bring it to physical temperature.
Drinking water half an hour before a meal can reduce the number of calories entering the body by eating, especially in the elderly.
By drinking water half an hour before a meal, the number of calories entering the body can be reduced.
One study found that dieters who drank 500 ml of water before each meal. They weighed 44% less than those who did not.
Overall, drinking adequate amounts of water, especially before meals, can lead to significant weight loss.
Get Rid Of Health Problems
There are many other benefits to drinking adequate amounts of water. Increasing the amount of water you drink can solve many health problems.
Constipation is a common problem. This 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 matter in this case.
Kidney stones; Increasing the amount of water you drink reduces the risk of kidney stones.
Dehydration and acne in the skin; It is often heard that drinking more water increases the amount of water in the skin, which reduces acne. However, no research has so far confirmed or denied this.
Drinking Beverage Just drinking plain water does not maintain fluid balance. Other beverages and foods also have important effects.
One idea is that caffeinated beverages, such as coffee & tea, do not help with dehydration because caffeine is a diuretic. In fact, research has shown that the diuretic effect of these drinks is extremely minor.
Most foods contain water. Meat, fish, eggs and especially fruits and vegetables contain significant amounts of water. Watery foods with coffee or tea can help maintain fluid balance in the body.
Trust In Thirst
Water balance in the body is essential for survival, so when and how much water to drink, we have a sophisticated system inside it. When the total amount of water is less than a certain level, you start to feel thirsty. This mechanism is like breathing, you don’t have to think about it.
Most people don’t have to worry about the amount of water; the thirst quencher is quite reliable. The principle of 8 × 8 is not final, in some cases, it is necessary to increase the amount of drinking water.
If you sweat, you should drink more water. Drink plenty of water during exercise and hot weather, especially when the weather is hot and dry. If you are sweating a lot, make up for it by drinking water. Athletes who exercise long and hard may need electrolytes with water.
Mothers who breastfeed their babies need more water. Vomiting and diarrhea also require more water. Older people need to keep an eye on their water needs as the thirst-quenching system can deteriorate with age.
How Much Water to Drink?
No one has the final answer on how much water to drink in a day. It depends on the individual. Take your test in this regard. Some people become more active by drinking more water than usual, while others need to go to the bathroom more often. Test yourself by drinking more water once in a few days.