It’s not like someone told you that drink more water it is bad tip. In fact, out of all the crazy diet culture myths that come from the Internet, drinking eight glasses of water a day, or half your body weight in ounces of water, isn’t a terrible idea. But it is important to focus on hydration and getting plenty of fluids throughout the day, which can come from a variety of sources. According to Harvard Medical School BlogStaying hydrated is important for many key physiological functions, including transporting nutrients and oxygen to cells, removing bacteria from the bladder, aiding in digestion, normalizing blood pressure, protecting organs and tissues, and regulating body temperature. Drinking enough water is also beneficial for cognitive performance and relieves fatigue, tension and anxiety, according to the British journal of nutrition.
However, while hydration is important to your overall health, the recommended daily intake of water is not as high as many of us once believed. According to the US National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake should be 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) for women. However, it is important to note that the recommendation requires an adequate liquid intake, not just water. This means that other beverages and even hydrating foods count toward this daily total.
So how much water do Do you need to drink to stay well hydrated? We have the answer for men and women.
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Hydrating foods and drinks that help you reach your goal
About 20% of our fluid intake actually comes from the food we eat. According to the Harvard T. H. Chan School of Public HealthWater-rich foods (think lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons) can help keep you hydrated.
Coffee and tea can also count toward your daily hydration goals, despite popular notions of the past. In the past, some sources have suggested that caffeine could dehydrate you. Nevertheless, the investigation has determined that caffeine does not increase urine output during the day compared to other beverages. Because coffee and tea are made from water, they can actually contribute to your daily water intake goal.
Also, although there was some prior debate, a 2016 study by the American journal of clinical nutrition discovered that sparkling water is just as hydrating as still water. The Center for Disease Control and Prevention also suggests that beverages with beneficial macro and micronutrients may also contribute to fluid intake. These include milk (for protein and calcium) and 100% fruit juices (for vitamin C).
However, alcohol does not contribute to fluid intake goals due to its dehydrating effects. When consumed, alcohol suppresses the fluid-regulating hormone in the body that tells the kidneys to reduce urination, causing the body to eliminate it and increase dehydration. That’s why it’s important to drink water along with alcohol to replenish fluids.
10 Myths About Hydration You Need To Stop Believing Right Now
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While the Dietary Guidelines for Americans provide nutritional advice for the average consumer, there is actually no set recommended dietary amount for daily water intake.
However the Reference dietary intake says that 35% to 54% of your daily fluid intake should come from water. So if you do the math, that’s about four to six cups of water for women and five to eight cups of water for men.
The rest of your fluid intake can come from other drinks and foods that are hydrating. Here are the The 10 Most Hydrating Foods To Eat (Without Drinking Water).
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