Did you know that you lose 0.5L water per day from your breathing alone? We were blown away by this. You’ll end up as dry as the Sahara Desert by the time you finish the day. This is not the ideal situation.
Continue reading to learn some useful tips on maintaining fluids and gaining muscle.
How much water should you drink a day?
As a child, I never knew how to do anything but drink 8 cups of filtered water every day. There were no facts or scientific explanations, just that I needed 8 cups of water.
Further research has shown that it is both true and false. It is not possible to determine the amount of water an individual should drink every day, as everyone’s lifestyle is unique. More active people will need more water than those who are more sedentary.
According to the National Academies of Science, Medicine, and Engineering, adequate fluid intake is;
- Males need to drink around 3.7 liters (about 15.5 cups) of fluids per day.
- Females need to drink around 2.7 liters (around 11.5 cups) of fluids per day.
8 cups are a good place to start. We get our water from other sources. Water is a vital part of our diet, but only 20% comes from food. The rest, 80%, comes from other liquids like tea, coffee, and soft drinks.
Does Drinking Water Help You Lose Weight?
How much water do I need to drink in order to lose weight?” “; “Does drinking water ACTUALLY help you lose weight”? The short answer to this question is “yes”!
Your metabolism will work more efficiently if you drink enough water. This allows your body to convert your food into energy quickly. You will have more energy and be able to do your daily tasks if you are properly fueled.
Consuming water can also control hunger signals. We always suggest drinking water when you feel hungry. We often confuse thirst signals with hunger cues. This leads to excessive calorie intake. We tend to eat less when we drink water prior to a meal.
Water is also a great way to lose weight because it has no calories. Water will never make you gain weight, no matter how much water you consume. If you are on a diet, this is the perfect beverage for you.
FACT: Drinking cold water causes your body to burn more calories because it has to heat the water up to body temperature.
Does drinking water help with muscle growth?
Water can help promote muscle growth. The fluid that enters your body and circulates throughout it carries nutrients to help produce glycogen and protein, which leads to an increase in muscle growth.
When exercising, it is vital to keep your body hydrated to avoid muscle cramps and other injuries. Water will help to increase the freedom of your muscles by preventing electrolytes from being inhibited. The strength and control of muscles will be affected if there is not a balance between water and electrolytes.
Exercises that require more fluid replenishment include heavy benching, heavy Squats, and other forms of heavy lifting. Exercises like running (on a treadmill or on foot) and biking require a lot of fluid replacement because you sweat a lot and breathe more.
How to Make sure you’re drinking enough water
Here are some tips to help you start drinking enough water each day:
- Drink a glass of water every night next to your bed so that you can drink it first thing in the morning.
- Investing in a good water bottle will make it easier to drink. A nice water bottle always makes me want to drink even more.
- If the taste of plain water is not your vibe, you can try infusing it with cucumber/mints/berries for a bit of flavor. It also has added benefits, such as improving energy and immunity.
- Set daily goals with reminders all day long.
Do not chug a liter of water all at once, as this can cause more harm than benefit.
Can you drink too much water?
Intoxication is caused by excessive hydration. It is caused by swelling in your cells and being pumped full of water. This can lead to intoxication or disrupted brain function. This swelling can cause headaches and hypertension.
Hyponatremia is another condition that can develop due to over-hydration. It can be fatal. It occurs when the kidneys cannot get rid of excess water, and it spreads to other areas of the body. This is when sodium levels fall dangerously low due to electrolytes and salt being heavily diluted. The fluids within the body become unbalanced without sodium and are unable to hold back the cells.
Signs you are drinking too much water
- Too many trips to the toilet: You should urinate 6-10 times a day on average.
- Vomiting or nausea: When your kidneys cannot remove excess liquids from the body, they store them. This can cause nausea or vomiting.
- Headaches that occur throughout the day. As your cells swell, the ones in your skull are pushing your brain against the wall. This causes throbbing headaches.
- Fatigue or tiredness: As your kidneys work overtime to eliminate the excess water, this triggers a hormone reaction that can make you feel tired and fatigued.
