It is said that water is the source of life. Water is vital to human health, and almost every physiological process depends on it. Water helps keep your body temperature steady. It aids digestion, absorbs oxygen and nutrients, and removes toxins. Prolonged dehydration can cause dizziness, fatigue, dry mouth, and less urine. It can also affect organ function.
Hydration is the foundation for maintaining the normal operation of all bodily functions. However, many people wait until they feel thirsty to think about drinking water. When you feel thirsty, your body is already dehydrated. Healthy hydration means regular, conscious drinking.
So, how often should you drink water?
1. Drinking Frequency Recommendations
The frequency of drinking water depends on the amount of water consumed. The National Academy of Sciences recommends 3.7 liters of water per day for adult men and 2.7 liters for adult women. These figures include water from all beverages and foods. Experts recommend drinking 200 to 300 milliliters of water at a time. Drinking too much water at once can overload the kidneys. Adult men should drink about 13 glasses of water a day. Adult women should drink about 9 glasses. These amounts are based on the recommended daily intake.
If you don’t like drinking water, set an alarm to remind yourself. Drink a glass every hour to stay hydrated throughout the day.
But rules are fixed, while people are not, and the amount of water you drink each day doesn’t have to be rigid. We don’t have to be strict about when we drink water; we can adjust our water intake based on our daily activities. If you lose a lot of water during exercise, drink water before, during, and after. Hydrating in the morning helps your body recover from overnight water loss. Drinking water before meals helps digestion. Drinking a little after meals helps flush out waste.
However, we also need to prevent “water intoxication” caused by drinking too much water. Drinking too much water can dilute the salt in your body. This can upset your electrolyte balance. If you drink too much water, you may experience headaches, nausea, and other symptoms.
2. Pay Attention to Body Signals
The body will tell us whether we are dehydrated through various signals. Paying attention to these signals can help us avoid dehydration or underhydration. This can prevent discomfort.
Thirst
Thirst is the most direct sign that your body is dehydrated, indicating that it has begun to lose water. When you feel thirsty, your body is mildly dehydrated. Thirst doesn’t mean severe dehydration, but it’s a reminder to drink water.
Urine Color
Urine color is an effective indicator of whether you are consuming enough water. Under normal circumstances, urine should be light yellow or clear. If the urine is dark yellow or orange, it indicates that the body is not hydrated enough, and more water may be needed. Dark-colored urine is usually a sign of dehydration.
Dry Skin and Poor Elasticity
When the body is dehydrated, the elasticity of the skin decreases, and it tends to become dry and tight. Gently pinch the skin with your fingers to see if it recovers quickly. If the skin does not recover in time, it may be a sign of insufficient moisture.
Dry Mouth and Oral Problems
Dry mouth and dry throat are common symptoms of dehydration. When you don’t drink enough water, saliva production drops. Your mouth becomes dry, which can lead to mouth ulcers, bleeding gums, and other issues.
When dehydration is noticed in the body, prompt action should be taken.
Water is crucial for health. It helps with temperature regulation, digestion, nutrient absorption, and detoxification. Dehydration can cause dizziness, fatigue, and dry mouth, and may affect organ function. Experts suggest adult men drink 3.7 liters of water a day. Adult women should drink 2.7 liters. This includes water from both food and drinks. Drink regularly throughout the day to stay hydrated. Hydrate before, during, and after exercise. Watch for signs like thirst, urine color, dry skin, and dry mouth to spot dehydration early. Overhydration is rare but can happen. It may cause water intoxication and mess with your electrolyte balance. This can lead to headaches and nausea.