I don’t drink water

All of us know how important it is to keep our bodies hydrated, but do we really know the effects of not drinking enough water?

A new video from TED-Ed, an online library of educational videos, describes the bodily process of dehydration, and it has us reaching for our water bottle.

Because yes, while we were well aware that not drinking the recommend amount a day (2.5 to 3.7 litres of water for men, and 2 to 2.7 for women) can leave us feeling tired, and with headaches – we weren’t quite aware the extent of its damage.

60% of the average human body is made up of water, with three-quarters of the brain, 83% of lungs and 31% of bones containing H2O. This means that our bodies rely on hydration to function.
MORE: WILL DRINKING 3 LITRES OF WATER EVERY DAY MAKE YOU FEEL BETTER?

But who knew that when your body is dehydrated your brain could actually shrink? Yep, when your body is dehydrated, your brain activates a sort of coping mechanism, to help you maintain function. So if you don’t drink for days, you will eventually die.

As well as this, sensory receptors in our noggins release an antidiuretic hormone when our bodies are dehydrated that triggers the kidneys to release aquaporins, special channels that allow blood to retain more water. This means that your body stops water leaving your body, which is why your urine is darker.

As well as this, dehydration can cause mood swings, loss of skin moisture, lower cognitive function and fatigue.

So up your water intake, especially in the warmer months, to maintain your weight, keep your mind clear and stay energised throughout the day!

MORE: HOW MUCH WATER IS HEALTHY?

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How Long Can You Live Without Water?

Dehydration is the medical term for not having enough water in your body to function properly. Your body needs a certain amount of water on a daily basis to maintain health. This is because water makes up 60 percent of your bodyweight. In children, water makes up to 75 percent of their bodyweight.

You can’t survive without water for very long, but the exact amount of time you can live without water varies. This is because certain factors contribute to your body’s use of water, including your:

  • environmental conditions
  • activity level
  • age
  • health
  • weight
  • sex
  • food intake

These factors contribute to the way your body uses water. For example, in a hot climate, your body will sweat more, leading to more water consumption. Your body will be losing water more rapidly if you have a fever, are vomiting, or have diarrhea. You’ll also use more water if you’re exercising.

Additionally, some foods you eat will have more water in them than others. Water consumption also includes other beverages like herbal tea and juice. However, some beverages can contribute to dehydration, such as ones that contain caffeine or alcohol.

One study in Archiv Fur Kriminologie concluded that you can’t survive more than 8 to 21 days without food and water. People on their deathbed who are using very little energy may live only a few days or a few weeks without food and water.

Water is much more essential to your body than food. People who engage in hunger strikes without food but with access to water can live a few months or longer. One article in the British Medical Journal recommends that those engaging in a hunger strike drink 1.5 liters of water a day to maintain fluid levels in the body. The article also recommends adding a half teaspoon of salt to the water per day to replace sodium lost through sweating.

Because water intake is so critical to health, the Institute of Medicine of the National Academies recommends that women get 91 ounces of water per day and men get 125 ounces per day through both beverages and foods. This average recommended intake is for people who are healthy, not particularly active, and living in a moderate climate.

All of us know how important it is to keep our bodies hydrated, but do we really know the effects of not drinking enough water?

A new video from TED-Ed, an online library of educational videos, describes the bodily process of dehydration, and it has us reaching for our water bottles.

Because yes, while we were well aware that not drinking the recommended amount a day (2,5 to 3,7 litres of water for men, and 2 to 2,7 litres for women) can leave us feeling tired, and with headaches – we weren’t quite aware the extent of its damage.

Sixty percent of the average human body is made up of water, with three-quarters of the brain, 83% of lungs and 31% of bones containing water. This means that our bodies rely on hydration to function.

But who knew that when your body is dehydrated your brain could actually shrink? Yep, when your body is dehydrated, your brain activates a sort of coping mechanism to help you maintain function. So if you don’t drink for days, you will eventually die.

As well as this, sensory receptors in our noggins release an antidiuretic hormone when our bodies are dehydrated that triggers the kidneys to release aquaporins, special channels that allow blood to retain more water. This means that your body stops water leaving your body, which is why your urine is darker.

As well as this, dehydration can cause mood swings, loss of skin moisture, lower cognitive function and fatigue.

So up your water intake to maintain your weight, keep your mind clear and stay energised throughout the day!

From: Good Housekeeping UK

Most healthy people regulate their body’s water level remarkably well via eating and drinking, and are guided by appetite and thirst.

But this is more difficult for infants, the sick, the elderly, athletes, and those with strenuous physical occupations, especially in the heat.

Normal water needs range drastically due to a number of factors, such as body composition, metabolism, diet, climate and clothing.

Surprisingly, the first official recommendation about water intake was made as recently as 2004. According to the Institute of Medicine, the adequate water intake for adult men and women is 3.7 and 2.7 litres per day, respectively.

Around 80 per cent of total daily water should be obtained from any beverage (including water, caffeinated drinks and alcohol!) and the remaining 20 per cent from food.

But of course, this is just a rough guide. Here’s how to monitor your own hydration:

  1. Track your body weight and stay within 1 per cent of your normal baseline. You can work out your baseline by averaging your weight (just out of bed, before breakfast) on three consecutive mornings.
  2. Monitor your urine. You should be urinating regularly (more than three to four times per day) and it should be a pale straw or light yellow colour without strong odour. If less frequent, darker colour or too pungent, then drink more fluids.
  3. Be conscious about drinking enough fluids. Your fluid consumption should prevent the perception of thirst.

Toby Mündel, Senior Lecturer, School of Sport and Exercise, Massey University. This article is republished from The Conversation under a Creative Commons licence. Read the original article.

Not For Syndication

It’s not exactly a secret that you’re supposed to drink water every day — 9 to 12 cups, according to Mayo Clinic. After all, water is essential for your body to simply function.

“Water is the most abundant substance in our body,” says Leslie Bonci, R.D., founder of Active Eating Advice. “It makes up about 10 to 12 gallons and anywhere from 60 to 70 percent of our body weight. We need water to survive.”

But what happens if you don’t drink enough water? Do you…not survive?

Don’t panic just yet — chances are slim to none that you’ll keel over into a puddle of your former self. But Bonci explains that since you already lose two to four cups in urine, two to eight cups in sweat (depending on your workout and lifestyle), one to one and a half cups from simply breathing, and two-thirds of a cup in feces, it’s totally imperative to drink enough water — or you might experience some pretty unfortunate issues that, unlike many of life’s problems, cannot be resolved with a hearty glass of wine.

1. You Could Become Constipated

You may not want to talk what happens in the bathroom, but, hey, your (literal) shit’s important. If you don’t drink enough water, going to the bathroom will become a bit painful. So if you notice your stools looking like visibly dry and pellet-like — or you’re having trouble passing a bowel movement — drink up!

“Water helps to push things through the digestive tract and helps with the formation of stools and evacuation of the bowels,” says Isabel Smith, R.D., founder of Isabel Smith Nutrition, “so not getting enough water can cause your poop to be dry and hard to pass.” And that’s, well, shitty.

2. You Might Feel Lethargic

There’s a myriad of reasons for feeling wiped out — maybe you didn’t sleep well last night because you were stressing about work, or you took a couple days off from the gym and your energy is low, or your period has sucked the life of out of you. But another ~mystery culprit~? Not drinking enough water!

“Even though water does not have calories, cells need water for various metabolic processes, including breaking down the food we eat into usable energy,” explains Bonci. “So without adequate fluid, the body has to work harder than it should to generate enough water for these processes.” Translation: Low water levels equals low energy levels equals you feeling like hot, stale garbage. Not fun.

3. Your Skin Won’t Look So Good

While you may not be able to entirely blame more visible wrinkles on dehydration (because we do not live in an alternative universe where women are immortal, wrinkles are just a de facto part of life), it does definitely play a part. “Water volume helps to keep skin plump,” explains Smith. “When you don’t get enough, the collagen or elastic tissue in the skin can crack and bind together, increasing the appearance of wrinkles.” No miracle elixir made from the sweat and tears of a unicorn required — drinking water can actually help you look younger.

4. You Could Have Trouble Focusing

Who doesn’t feel distracted by photos of her ex’s new fiancée on Facebook or the latest news about Kim and Kanye? But if it’s really taking you a long time to get through tasks for reasons beyond your procrastination insatiable curiosity about other people’s lives, then it could be your lack of H20.

“Your brain is about 80 percent water — believe it or not — so when you’re not getting enough of it, your brain can seriously suffer,” explains Smith. “You can feel less focused and find it harder to come up with those great ideas.”

Hmmm… Maybe that means chugging some water instead of coffee during your afternoon slump.

5. You Could Be More Susceptible to Injuries

Before you jump to any serious conclusions (thanks, Dr. Google Search) about any aches and pains you might be feeling, take a close look at how much water you’re actually drinking. If it’s not a lot, that might have something to do with your discomfort.

“Being sub-hydrated puts you at risk for hypo or hyperthermia,” says Bonci. “Plus, fluid is essential for lubrication of joints and cushioning of organs.”

6. Your Weight Loss Might Stall — And You Might Feel Bloated AF

If you think that drinking lots of water means you’ll hold onto it in water weight and look bloated, think again! It’s actually quite the opposite: You may experience fluid retention from not getting enough water explains, Bonci. “Water also helps to fill you up, so if you’re not full from water, you may look to other, less healthy liquids or foods to fill that void, which isn’t good,” says Smith. Plus, studies show that water intake can actually help to increase calorie burn.

7. Your Muscles Could Get Super Crampy

If you’re waking up in the middle of the night with muscle cramps, down some water ASAP. “Water keeps the balance of sodium and potassium to help regulate fluid within and out of the cells,” explains Bonci. “Dehydration can disrupt this balance and may contribute to muscle cramping.” So whether it’s a calf spasm or toe cramp, it could be your body’s way of asking you to hydrate — listen to it!

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7 Signs You’re Not Drinking Enough Water

September 16, 2018

Water makes up 60% of the human body and is needed to help maintain a healthy weight, flush toxins from the body, and produce bodily fluids like saliva. Water also contributes to regular bowel function, optimal muscle performance, and clear, youthful-looking skin. However, failing to drink enough water can cause dehydration and adverse symptoms, including fatigue, headache, weakened immunity, and dry skin.
Is it possible your health problems are being caused by not drinking enough water? Here are seven signs that indicate you may need to start drinking more water to benefit from improved health.

1. Persistent Bad Breath

Water is essential for saliva production and helps rinse away bacteria so you can maintain healthy teeth and gums. Lack of water inhibits saliva production and causes bacteria to build up on the tongue, teeth, and gums, contributing to bad breath. If you practice good oral hygiene, yet continue suffering from chronic bad breath, it’s possible you may not be drinking enough water. Make an appointment with your doctor if bad breath persists after increasing your water intake to rule out other underlying causes such as gum disease, type 2 diabetes, and liver or kidney problems.

2. Fatigue

Not drinking enough water can cause an overall fluid loss in the body. This fluid loss can lead to a decrease in blood volume that puts excess pressure on the heart to deliver oxygen and nutrients to the organs, including the muscles. Lack of water can cause you to experience periods of fatigue and low energy as your body tries to function without enough water. If you’re constantly feeling sluggish and tired despite getting a quality night’s sleep, you may need to boost your water intake.

3. Frequent Illness

Water helps flush toxins, waste, and bacteria from the body to fight disease and infection as well as strengthens your immune system so you become sick less frequently. If it seems as though you’re always getting sick, you may need to start drinking more water to keep your body free of toxins and functioning at an optimal level. Since lack of water also causes fatigue, you may tend to be less physically active—another risk factor for weakened immunity.

4. Constipation

Water promotes good digestion and regular bowel movements by keeping your stool soft and moving it easily through the digestive tract. Not drinking enough water can cause your body to pull water from stool to compensate for fluid loss, leading to harder and firmer stool that is more difficult to pass. If your bowel movements are irregular and infrequent, try drinking more water to loosen your stools and relieve constipation and bloating.

5. Poor Skin Health

Water hydrates and plumps skin cells to make your skin look brighter, vibrant, and more youthful. However, lack of water can cause skin to lose its plumpness and elasticity—leading to dryness, flakiness, fine lines, wrinkles, and sagging skin. Water even helps reduce acne and other skin problems by flushing harmful toxins from the body. If beauty products and skin treatments are failing to improve the appearance of your skin, drink more water to achieve a more youthful appearance and to reduce or improve skin problems.

6. Sugar Cravings

Dehydration interferes with the body’s ability to reach into glucose stores for energy and can trigger cravings for foods high in sugar and carbohydrates. Unusual and sudden cravings for sugary foods like chocolate, donuts, cookies, and candies may indicate that your body is in great need of water—not food. If you’re experiencing sugar cravings or hunger pangs even though you’ve recently eaten, try drinking more water to rehydrate your body and keep cravings at bay.

7. Decreased Urination

When your body is dehydrated, the kidneys retain as much fluid as possible to maintain their function. This can lead to decreased urination—one of the most common signs of low water intake. Lack of water can cause your urine to become darker in color, stronger in odor, and cloudier in appearance. You may also face a higher risk of urinary tract infection when your body lacks enough water to flush out toxins and bacteria. You’ll know you’re drinking enough water when you start urinating more frequently and the urine is clearer, lighter in color, and far less odorous.

Are You Drinking Enough Water?

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What Happens to Your Body When You Stop Drinking Water

Ever notice how we recommend drinking more water in basically every article on weight loss, health, and fitness? We’d hate to sound like a broken record, but water is imperative for your health. (Our bodies are, in fact, made up of about 60 percent water.) So, it’s not a bad idea to guzzle it and avoid dehydration so that your system functions properly. From stopping belly bloat to warding off diseases, getting enough water is one of the most important things you can do. There are some drastic physiological effects, so it’s better not to find out what happens when you don’t drink enough water.

Still, some people barely drink any water. And when these water-phobic people do drink, they might drink belly-busting beverages like soda or fruit juice. While you will get some water and hydration from these things—and you can get water from certain water-rich foods—you should still make hydration from plain water a priority.

Read on to find out more about what can happen if you don’t drink enough water. Fortunately, adding more water to your diet might be easier than you think. It just might take a conscious effort at first.

1

You gain water weight.

It sounds counterintuitive, but skimping on drinking water can actually cause water retention and temporary weight gain. “When you’re not drinking enough , your body holds every drop to prevent severe dehydration,” says Abbey Sharp, RD.

2

Your energy drops.

Feeling groggy? Skip the caffeine and drink water instead. “Yes, you should drink plenty of water during the day to stay hydrated. In fact, even slight dehydration can significantly drain your energy levels,” Erin Palinski-Wade, RD, CDE explains.

3

You lose focus.

The fundamental element of life is also essential to finding great ideas. Made of 80 percent water, your brain’s abilities and functions seriously depend on it. Even slight dehydration impairs its abilities, making any eurekas a challenge. A study in the journal Nutrients found that drinking water can prevent memory and attention decline.

3

Your risk of stroke increases.

Not only can dehydration make you take longer for you to recover from a stroke, but it can actually make it worse, according to a study in BMC Cardiovascular Disorders. Not a huge fan of straight, nothing-added water? Try a fruity detox water to hydrate you while giving you an extra squeeze of citrus and other bloat-busters.

5

You get crankier.

Feeling cranky? Forgoing H2O may be the worst thing you could do. Two studies from the University of Connecticut put men and women through a series of cognitive tests and found that even being mildly dehydrated affected their moods and caused fatigue and headaches.

6

You feel hungrier.

It’s very common to confuse hunger with dehydration. If your stomach is growling, your best bet is to drink some water. “Try drinking water and waiting 20 minutes before grabbing that snack you’ve been eyeing,” says nutritionist Amy Shapiro, MS, RD. She also urges replacing sugary drinks like soda, juices, or sports drinks with water.

RELATED: The easy way to make healthier comfort foods.

7

Your metabolism tanks.

Nixing water from your diet can seriously derail your weight loss plans, proven by a study from The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about six cups) would burn an extra 17,400 calories over the course of the year—a weight loss of approximately five pounds!

8

You get headaches.

Before you reach for the Tylenol, try chugging water when your head hurts. The previous study we just mentioned found dehydration can also lead to headaches.

9

Your skin worsens.

Water helps to plump up your skin, so you should be able to imagine what dehydration will do. When you don’t drink enough water, the collagen begins to crack and bind together, causing fine lines and wrinkles to get more noticed. We rely on water to keep our insides sufficiently hydrated, too. So when you ditch it, expect your mouth, skin, and everything else to feel drier than normal.

10

Your workout performance suffers.

Your body cannot efficiently convert carbs into energy without ample water. And according to The Physiological Society, dehydration can lead to poor exercise performance. Not only will your workout sessions suffer but insufficient liquids in your body will also hold back the breakdown of fat.

11

You have more bathroom troubles.

Can’t poop? Your bathroom schedule is well maintained when your colon absorbs up to five liters of water per day, making it easier to go to the bathroom. But when your body realizes that water is MIA from your system, it absorbs more—which makes it harder to expel waste says Nitin Kumar, MD, a gastroenterologist.

12

Your kidneys will function poorly.

In order for your kidneys to work properly, you need water to dilute the blood. Without enough water, your kidneys have to work overtime to filter out the blood, says Kumar. And severe dehydration can also lead to failure or worse, kidney stones.

13

And so will your heart.

“When you’re dehydrated, your heart has to work harder to maintain blood flow when you stand up,” Kumar explains. “If you’re sufficiently dehydrated and your heart is not up to this task, the insufficient blood flow to your brain can result in fainting.”

14

Guys may Experience erectile dysfunction.

The hard truth? Not drinking enough water may keep a man soft. In a dehydrated state, you produce a greater amount of angiotensin, a type of hormone that is commonly found in men experiencing having difficulty achieving stable erections. Feeling thirsty yet?

15

You stop crying.

A lack of water will stop your tears (but only physically, not emotionally!). “Tear production is decreased when a person is dehydrated from not drinking water. The body tries to create homeostasis or keep fluid balance in check. When there is a decreased amount of fluid intake, the body stores the water to hydrate vital organs first,” says Elissa B. Gartenberg, DO.

16

Your pee changes color.

Ever want to know how well-hydrated are you? Check your pee. When you don’t drink enough water, your urine color will turn into a darker yellow. If you’re severely dehydrated, you might not even pee at all.

Now that you know what happens when you don’t drink enough water, you can avoid some of these symptoms in the future. Your body will thank you.

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The Water Myth

It is a common belief that you have to drink 6-8 glasses of water per day. Almost everyone has heard this recommendation at some point although if you were to ask someone why you need to drink this much water every day, they probably wouldn’t be able to tell you. There is usually some vague idea that you need to drink water to flush toxins out of your system. Perhaps someone will suggest that drinking water is good for your kidneys since they filter the blood and regulate water balance. Unfortunately, none of these ideas is quite true and the 6-8 glasses myth comes from a fundamental misunderstanding of some basic physiology.

Water is, of course, essential for life and we humans cannot go very long without it. In fact, compared to most of our animal brethren, we are some of the most water inefficient beings on the planet. The reason is that we lose quite a bit of water every day and we have no real way to store excess water or replenish our lost reserves short of simply drinking more of it. Unlike many other animals we cannot go long stretches without a supply of fresh drinking water.

Over the course of the day, we lose some water as water vapour from our breath and some water is lost through sweat. These water losses are called insensible water losses because we are not aware of them, as compared to the water lost in urine. Though many people think sweat is a consequence of exercise or of being hot, even someone living in a cold climate who is not exercising loses somewhere between 500-1000 ml of free water through sweat every day. Interestingly enough, this type of sweat is almost pure water, colourless and odourless, and is mainly used by the body for temperature control by drawing heat off the skin and allowing it to dissipate into the air. The foul-smelling sweat that most people are familiar is produced by a different type of sweat gland and is an oily substance with little water.

This water loss is essentially inevitable. You will always lose water vapour in your breath, provided you keep breathing, and you will always produce this watery-odour free sweat even if you move to the Arctic. Of course, if you move to the tropics you will produce much more sweat to compensate for the extra heat. But all told, roughly 1.5-2 litres of water loss are obligatory losses that we cannot do anything about. Those who exercise, live in hot climates or have a fever will obviously lose more water because of more sweating. Thus, a human being needs to replenish the roughly 2 litres of water they lose every day from sweating, breathing, and urination. The actual notion of 8 glasses a day originates from a 1945 US Food and Nutrition Board which recommended 2.5 litres of daily water intake. But what is generally forgotten from this recommendation is, firstly, that it was not based on any research and that secondly the recommendation stated that most of the water intake could come from food sources.

All food has some water in it, although obviously fresh juicy fruits will have more than, say, a box of raisins. Suffice it to say that by eating regular food and having coffee, juice or what have you, you will end up consuming 2 litres of water without having to go seek it out specifically. If you find yourself in a water deficit, your body has a very simple mechanism for letting you know. Put simply, you will get thirsty.

If you are thirsty, drink water. If you are not thirsty, then you do not need to go out and purposefully drink 6-8 glasses of water a day since you will probably get all the water in your regular diet. One important caveat to remember though is that on hot summer days, your water losses from sweating go up and if you plan to spend some time out doors, having water with you is important to avoid dehydration and heat stroke. While the thirst reflex is pretty reliable, it does tend to fade with age and older people are more likely to become dehydrated without realizing it. Thus, the take home message is drink water when you are thirsty, but on very hot days it might not be a bad idea to stay ahead of the curve and keep hydrated.

Drinking more water than necessary is not particularly dangerous. Drink more water and you will simply get rid of it in your urine. In fact, the main function of your kidneys is to make sure that water losses equal water intake. If they don’t and if water intake exceeds water loss, then you will start retaining water and every day you will accumulate more and more until you start to see swelling your legs (gravity drags water downwards which is why your feet swell first). This is the problem people with heart failure and kidney disease experience; they accumulate water because they cannot excrete it from their body. Thus while drinking excess water is unlikely to cause any major problems, there are some patients who will likely be told by their physicians to restrict water intake because of their heart or kidney disease.

There is no real advantage to drinking more water. Some people believe that drinking more water helps flush out toxins or helps your kidneys in some way, but that is actually not true. Your kidney filters about 180 liters of blood every day. Given that you have about 5 liters of blood inside you at any given moment, your kidney filters the equivalent of your blood volume 36 times per day. Any excess water you drink is a drop in the metaphorical bucket and shouldn’t make a difference.

But you don’t have to take my word for it. A recent study in the Journal of the American Medical Association tested this very question. Researchers randomized 631 patients with kidney disease into a hydration group that was encouraged to drink more water and a control group that was told to maintain their current habits. In the end, drinking more water did not offer up any benefit in terms of kidney function.

There is a common notion out there that water, given that it is so critical for life, must be able to prevent disease. Sadly, drinking more than the necessary daily amount will not flush toxins out of your system, nor will it help your kidneys. The only change you will see is that your urine goes from yellow to clear, which actually has no medical implications for your health. So, you don’t have to waste any energy worrying about getting your 6-8 glasses of water a day. You have been unconsciously been doing it every day of your life.

@DrLabos

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What happens if you don’t drink enough water in a day?

Wow, great question since all the other questions are the exact opposite. Well for one, you don’t want to drink less than you are suppose too.

To make a long story short, dehydration which can lead to less cognitive thinking, speed up aging, and a whole lot of other bad things.

Read this article to find out why you SHOULD drink enough water and how much. But the question was amazing in itself!

Check out the full article here: How Much Water Should You Drink A Day 8 Glass Is NOT Enough!

Wouldn’t you want to live longer, lose weight, have healthy cells and organs, think better, feel better, have good skin, and so much more just from drinking water?

This super guide will cover 5 essential crucial topics concerning how much water should you drink a day;

1. So How Much Water Should I Actually Drink A Day

2. How Much Water You Sweat Out A Day

3. When to Drink Water

4. Warm Water vs Cold Water and Its Benefits

5. Alcohol, Salty Foods, Sodas Are Dehydrating You

1. So How Much Water Should I Drink A Day

Humans are born unequally, that’s just facts and common sense. This goes for height and weight as well. This dietary recommendations, published by the U.S. based Institute of Medicine

So this is 5 cups more a day for men and 1 cup more for women. You can get water from fruits, vegetables, foods like noodles, rice, soap, etc. This can be part of the daily recommended ounces that you should drink. If you are tall (6 feet and over) and/or overweight (BMI 25 and over) then you definitely need more water.

The problem is that many of us only drink water when we are thirsty, that’s not healthy or wise.

You want to drink water when you are NOT thirsty. You should NOT drink water whenever you feel like it. Why? Because you want your body at maximum capacity and functioning properly 24/7.

Your pee should be slightly yellow to clear. If it is ever yellow then you are dehydrated and if it is brown or dirty yellow then you’ve got a drinking problem. You may not feel dehydrated but your skin, cells, organs, bones, and everything inside you require water to function every nano second.

Key Take Away

Drink as much water as you can through out the day, or 6-8 ounces every 30-40 minutes for maximum functionality.

2. How Much Water You Sweat Out A Day or Night

If you are active and a hard worker, then expect up to 4 gallons or 15 liters of lose water through sweating!

Higher temperatures, cold or hot days, humidity, elevation, and so on can contribute to more or less of sweating. In normal condition, the average person can sweat up to 1.5 gallons (6 liters) per day. Why do we sweat so much?

Because of thermoregulation, which is a process that allows our body to maintain its internal temperature and designed to return our body to homeostasis. Even if you sit all day like me in a room with a fan around 85 degrees outside, you still need to drink the recommended amount of ounces like I stated above. If you exercise hard, then you can sweat up to 48 ounces of water an hour, says Mike Ryan, Assistant Professor of Exercise Science at Fairmont State University

At night when you are sleeping, you can expect to sweet around 7 ounces under normal cases and even up to 6.5 ounces an hour if you have one of these conditions; menopause, taking antidepressants or other meds, panic attacks, eating spicy food, and diseases such as tuberculosis and HIV. Or sometimes by nothing at all, because you’re the unlucky few that gets night sweats.

Ideally you want to sleep at temperatures between 60 – 68 degrees with a thick comfy blanket. Not only will it makes you fall asleep faster and better, you wont get sick or a cold from the blanket keeping you comfy. Keep in mind that the more cloth or thicker cloth you wear and the color also can effect how much you sweat. Have you seen people at gyms that look like Eskimos, well… there you have it.

Key Take Away

We humans are constantly sweating, even without realizing it. Make sure you stay well hydrated throughout the whole day especially if you are living in hot environment and/or exercise or have a hard job.

3. When To Drink Water

Yes, I know you’re probably asking yourself, what the hey does this have to do with how much water you should drink a day. If it wasn’t important then I wouldn’t have included this topic. Drink 16 ounces of water first thing in the morning.

It helps your body get rid of toxins, improves metabolism, helps weight lost, and can reduce heartburn and indigestion.

Macrobiotic counsellor Shonali Sabherwal says, “If you start drinking water at the same time as you eat, what you are actually doing is diluting the digestive juicesbeing released to digest your food, which hinders them from breaking down your food.” Some people may say drinking water with your meal is good. I personally don’t and if I do it is very little bit, like 3 ounces or less.

If you want the nutrient to be absorbed better then it is best to drink fluids 30 minutes before and two hours after meals. Drink 16 ounces of water 30-45 minutes before light to medium workouts and 24 ounces of water 30-60 minutes before intense workouts. Not only will this give you more energy and focus, it can also keep you from getting too dehydrated so you can last longer and work out better. No source or citations needed here; it’s backed by personal experience; I do this every time I work out and it has done wonders for me.

Like I mentioned above, drink water before you feel thirsty. You lose up to 6 liters of water a day on a normal day.

So if you’re the average man that drinks 3 liters a day and you lose 6 liters, that means you are dehydrated!

You can also eat more fruits, vegetable, soups, juices, etc. to get your daily recommended intake of water. Drink more water on hotter days and places where there is more humidity because you will sweat more water. Some people get really thirsty at night so they always have a glass of water by their bed, but for me and those like me; I try to stop drinking 3 hours before bed.

3.1 How Many Times Should You Pee A Day

If you are drinking the recommended amount of fluid a day then at least 7 times a day is healthy. Remember you want light yellow to clear pee every time you urinate. It means you are well hydrated and you have a healthy bladder. Peeing 7-10 times a day is excellent and that’s how many times I pee over the last few years but over urination could mean you have some kind of problem.

Key Take Away

Stay hydrated through out the day. Drink water at least every 30-40 minutes even if you don’t feel thirsty when in fact your body and organs are! Do this for life, not just this year or next but for life and you will see the benefits.

SKIPPED # 3–4

5. Alcohol, Caffeine, Salty Foods, Sugars Are Dehydrating You

5.1 Alcohol

I hope by now you know that the more alcohol you drink, the more dehydrated you are.

But how much more? Alcohol it is a diuretic, which means it makes your kidneys produce more urine. If you drink 200 ml of beer, you will actually urinate 320 ml of water, which is 120 ml of dehydration. So to stay normal, you need to drink 120 ml of water with each beer but to stay hydrated you will have to drink 120 ml + 200 ml = 320 ml of water for every beer (4-5% AV).

5.2 Caffeine

It has the same effect as alcohol; it is a diuretic substance so you pee more than you actually drink. Not as much as alcohol but it is still dehydrating to some point. Limit caffeine consumption to 1-2 cups a day or a week if possible. Caffeine is a drug whether you like it or not.

Millions of people are addicted to caffeine and they don’t even realize it or want to admit to it. This includes coffee, tea with high content of caffeine, and all energy drinks which has caffeine.

5.3 Salty, Fried Foods, and Sugar

Chinese food tops this list. I don’t know if they soak everything in soy sauce overnight or the food is literally made out of salt. I have to drink about 32 ounces of water after each meal, no joke!

Like sugar, sodium sucks water out of your cells increasing the risk of dehydration.

Imagine salt and sugar dissolved in a package. The plasma membrane separates them from the bloodstream, which surrounds cells and prevents salt and sugar from moving freely between cells and the bloodstream. Water can easily pass through the plasma membrane and freely move from the low concentration of salt and sugar to where their concentration is high.

So, if you eat or drink salt and sugar to the bloodstream, water will move out of cells and into the bloodstream. Thus results in cells being dehydrated. Your water cells also shrink once salt and sugar is added to your bloodstream.

Key Take Away

Salty, sweet, fried foods are ok once in a while. Just make sure you drink more water to replace the dehydrated cells.

There you have it. Drink and don’t drink little!

Besides the fact that you’d literally die without it, there are many, MANY imperative reasons to drink water frequently, every single day. It starts out pretty mild — you might feel thirsty and have a dry mouth. But the long-term effects of not drinking enough water not only have an effect on your weight (in a bad way), but they’re also extremely dangerous and life-threatening. Here’s what happens to your body.

Milder Symptoms

Even mild dehydration has strong effects. Here’s how you’ll feel with a lack of H2O (hint: it’s really not fun).

  • Fatigue, tiredness, sleepiness
  • Headache
  • Constipation
  • Dizziness
  • Mood change, irritability, increased anxiety
  • Sunken eyes
  • Shriveled skin
  • Muscle cramps
  • Joint aches

Severe Symptoms

If things get worse, so do your symptoms. These are the “go to the hospital” signs.

  • Low blood pressure, with a rapid heartbeat
  • Fever
  • Delirium, unconsciousness
  • Severe diarrhea and/or vomiting
  • Inability to keep fluids down

Latent Effects

Consistently not drinking enough water for an extended period of time has its effect as well. Although you may brush off the milder side effects, your body is still suffering — and several of these have a significant bearing on weight gain.

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  • Low water, slow metabolism. Your body’s ability to remove waste and detoxify is inhibited. In addition, your metabolism is slower without water. One study found that drinking 16 ounces of water daily increases your metabolic rate by 30 percent. Guys. That’s literally ONE standard-size water bottle. JUST DRINK IT.
  • Increased hunger. When you’re somewhat dehydrated, your body confuses it for hunger, causing you to eat when you don’t need to. Read: weight gain.
  • Slowed circulation, irregular temperature. Your CV system suffers, and your equilibrium is totally out of whack.
  • Digestion problems. That constipation we talked about becomes a regular thing. Not fun. Also not great for weight loss.
  • General fatigue. Same goes for your energy levels. You’ll constantly feel tired, unable (or unwilling) to exercise, and unable to concentrate.
  • Increased blood sugar. Your body needs water to break down sugar. If you’re diabetic, this is especially dangerous.

Severe Long-Term Effects

Now for the worst of it. Yes, it’s terrible that dehydration can make you gain weight (or keep you from losing it), but there are some bigger issues at hand. If you’re truly neglecting your water intake, this should likely help you get on track. Here’s what happens to your body when you don’t get enough water.

  • Heat injury
  • Brain swelling
  • Seizures
  • Hypovolemic shock
  • Kidney failure
  • Coma and death

Now go get yourself a water bottle and FILL. IT. UP.

Image Source: POPSUGAR Photography / Kat Borchart

This is what happens to your body when you don’t drink enough water

But there are other things that happen to your body when you don’t get enough water, and they’re probably alarming enough to inspire you to refill that water bottle a few more times throughout the course of the day.

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Water retention

Contrary to what you would expect, not drinking water can cause you to feel bloated and swollen.

“This comes down to the basic principles of osmosis. If the intracellular concentration of fluid is greater than the extracellular concentration, you’ll start pooling water into that low-concentration area and it will cause swelling or bloat,” DuFour says.

By getting ample hydration, you’ll be able to strike a balance between your cells and therefore prevent bloating.

But hydration doesn’t mean sugary drinks.

“Drinks that are high in sugar, like pop, are too concentrated and will create a back flow of fluid in the extracellular space, once again causing swelling or bloat.”

Increased risk of stroke

This is especially dangerous for elderly people who may have decreased thirst sensations due to age, in addition to water and sodium imbalances.

Research has shown that 60 per cent of people are dehydrated at the time of stroke and that recovery is boosted by being well-hydrated.

“It’s not clear why proper hydration at the time of stroke is linked to better stroke outcomes,” Dr. Mona Bahouth, an assistant professor of neurology at Johns Hopkins Hospital, said at a 2015 international stroke conference. “It’s possible that dehydration causes blood to be thicker, causing it to flow less easily to the brain through the narrowed or blocked blood vessels.”

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READ MORE: How much water do you really need to drink in a day?

In addition, the thicker and more concentrated your blood becomes, the harder it is for your cardiovascular system to compensate by increasing heart rate to maintain blood pressure.

Loss of cognitive function

If you find yourself having trouble focusing in the middle of the day or being slow to react, whether that’s physically or verbally, that could be a sign that you don’t have enough fluid in your system.

“The brain requires almost 60 per cent of the body’s fluids for energy,” DuFour says. “If you’re not getting enough water or are even slightly dehydrated, that can affect cognitive function and concentration, causing issues with coordination, reaction times and confusion.”

Hyperthermia

This condition sets in when the body’s internal heat regulating system is unable to bring down body temperature.

“Our internal body temperature is controlled by the hypothalamus of the brain. If we’re not cooling fast enough for that cognitive neuro function to work, it will cause an increase in body temperature,” DuFour says.

READ MORE: ‘Raw’ water is the latest health fad that could make you very sick

If the body doesn’t cool down to at least 38.9 degrees C, it can require immediate medical attention to prevent serious injury and even death.

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“You want to cool the body with external and internal mechanisms as a result. Use ice packs or a sponge on your head to cool the area where the hypothalamus is, and drink plenty of cold water.”

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