We’ve all heard the advice to drink more water, often to the point of it becoming a nagging refrain. However, rarely are we given compelling reasons to act. The truth remains that staying hydrated is crucial for our overall health. In this post, we aim to explain why proper hydration is important, hoping to inspire you with facts to improve your water intake. We’ll explore water’s role in essential body functions, daily water loss, and how much to drink and when for optimal hydration.
Why Your Body Needs Water Every Day
Your body is a complex machine that relies on hydration to function properly. It uses about 2.5 – 3 quarts of water daily through vital processes involving your kidneys, colon, lungs, and skin alone. Water is also crucial for cellular function, regulating body temperature, and lubricating joints. Replenishing this water is essential to avoid dehydration, which can hinder your body’s ability to function properly.
Dehydration can cause problems like constipation, dizziness, headaches, joint pain, and kidney stones. It also impacts brain function, causing difficulty concentrating and mood swings. Considering the brain is up to 80% water, even mild dehydration can hinder its performance. Staying hydrated keeps your brain sharp and focused, as well as boosts your energy levels, supports skin health, and enhances your physical performance.
How Much Water Should You Drink?
Your body uses about 2.5 quarts of water daily, so it’s essential to replenish this amount. Exercise and body size can increase your water needs, so adjust your intake accordingly. A common guideline is to drink eight 8-ounce glasses of water a day, roughly 2 quarts. This simple rule can help meet your hydration needs.
Fruits and veggies contribute some fluids, but not enough to fully replenish your body. You’ll still need to drink at least 2 quarts of water daily to stay properly hydrated.
When Should You Drink Water?
Drinking water throughout the day is easier on your body than chugging large amounts at once. Your body can only process so much water at a time, so spreading your intake helps maintain steady hydration levels. The easiest way to remember is to drink before and between meals.
Here’s a suggested drinking schedule to help you stay hydrated. Note that drinking too much water right before or after a meal can dilute stomach acid, which is essential for digestion. To avoid discomfort, stop drinking 30 minutes before a meal and wait two hours after eating before drinking more.
Suggested timetable for optimal hydration:
- Morning: Start your day with 2 8-ounce glasses of water.
- Between Breakfast and Lunch: Aim for 2-3 8-ounce glasses, being mindful of the timing around meals.
- Between Lunch and Dinner: Another 2-3 8-ounce glasses.
- After Dinner: Up to 2 glasses if you haven’t reached your total intake for the day, but try to finish your water before 8 PM to avoid night-time bathroom trips
If you often forget to drink water, set reminders on your phone or use a hydration app to prompt you to take a drink. Or, if you find plain water boring, try infusing it with fruits, herbs, or cucumber slices for a refreshing twist.
Staying hydrated is one of the simplest yet most impactful ways to maintain good health. By understanding the role water plays in your body, knowing how much to drink, and timing your intake properly, you can ensure that you’re giving your body the hydration it needs to function at its best.