Used to be that doctors and nutritionists had a pat answer for the question, “How much water should I drink per day?” They automatically said every adult needed 8 x 8 oz. glasses. But science is now say-ing that one size does not, in fact, fit all…
Water is one of the most important substances in our lives. But a cornerstone nutritional guideline governing how much water we need to drink has recently been challenged by new research…
A ‘formula’ not a ‘fact’
For most of my life, all the authorities insisted that every adult needed to drink 8 x 8 oz. / 236 ml glasses per day. More, if desired. I vividly recall the info graphics in Canada’s Food Guide showing 8 water-filled glasses lined up in one corner of a page followed by, “= Day”.
But now, science says that’s not so. In fact, we all need different amounts of hydration depending on our sex, body size, weight and activity level.
A giggle now and then…
I also vividly recall a Star Trek/TNG episode in which a newly discovered alien life form addresses Capt. Picard thus: “Greetings, bag-of-mostly-water!”
“It’s true,” another character quips. And so it is. In fact the human body is just a splash short of 70 percent water. A Fortune magazine feature reminds us… Water makes up almost two-thirds of your brain and heart, 83 percent of your lungs, 64 percent of your skin, and even 31 cent of your bones. It’s involved in almost every process that keeps you alive. So if you’ve hopped on the water-drinking bandwagon, you’re doing yourself a big solid.
“Water is essential for your body’s survival,” says Crystal Scott, registered dietitian-nutritionist with Top Nutrition Coaching. “It helps regulate your temperature, transports nutrients, removes waste, lubricates your joints and tissues, and it also plays a crucial role in maintaining the delicate balance of electrolytes and fluids in your body.”
So… It’s to everyone’s advantage to be aware of how much water their body needs to function pro-perly, and how much they need to replace every day.
A simple formula
If you’re following the so-called ‘8 x 8 rule’, you’re ‘doing alright’, says Scott. But you might benefit from a few adjustments.” she says. “Water recommendations are going to vary depending on age, sex, and activity level.”
The National Academies of Science, Engineering, and Medicine currently recommend an average daily water intake of about 125 ounces for men and about 91 ounces for women. But don’t worry if you’re not drinking that much straight out of your ester bottle. You also get water from food, Scott points out.
“You can get a lot of hydration from foods like celery, oranges, strawberries, watermelon, and cucum-bers,” she says. “All are hydrating foods that can actually help supplement your water intake.”
How do you know you’re getting enough?
There are some tell-tale indications that you’re getting enough water – or not. “Urine color is a really great indicator of hydration status,” says Scott. If your toilet water is pale yellow or clear after you pee, you’re golden. Dark yellow or amber colored urine are signs your body needs fluids.
Headaches, migraines, bad sleep, constipation, dizziness, and feeling lightheaded or confused can also be symptoms of dehydration. ‘When in doubt, head to the spout’.
You rarely hear about someone becoming ill from drinking too much water, but it can happen. They even have a name for the condition: hyponatremia. And it happens when the amount of water in your system overwhelms your kidneys and they can’t keep up with a normal filtration rate. Too much water can, in fact, cause all sorts of trouble. In very rate circumstances, it can result in death.
That’s why, in the movies, they don’t let folks who’ve just been rescued from strandings or being lost in the wilderness have all the water they can guzzle. You have to rehydrate gradually to avoid serious consequences.
My take
Your ‘normal’ body water level is defined by a delicate balance of dozens of water-dependent func-tions. When you come to think of it, it’s amazing that our bodies can function at all without us being constantly aware of everything that’s happening all the time!
And even more amazing that simply maintaining a proper level of hydration can make the whole process so transparent!
~ Maggie J.