Some say 6 cups, other say 8, while others say 9 or 10! So what is all the fuss over water and how much do we need?
The human body is 60-70% water. Without water, humans can live for only a few days. It is important to replenish our fluids because fluid helps to:
- Flush toxins and waste through the body
- Protect and cushion joints and organs
- Carry oxygen and nutrients to the body's cells
- Control body temperature- in order to cool the body in hot climates and during physical activity, the body looses fluid from sweat. If the fluid lost in sweat is not replenished, the body may sweat less to conserve water; an increase in body temperature may then be seen along with electrolyte imbalances, decreased plasma volume which reduces the output of blood from the heart, and reduced blood flow to muscles.
- Regulate blood pressure, blood volume, heart rate. Without enough fluid, the volume of blood in the body can be low; the effects of this can be seen in low blood pressure when the position of the heart (or entire body) is changed. This orthostatic or postural hypotension could have symptoms of lightheadedness after standing, dizziness, instability, blurred vision, vertigo, and/or nausea, and can be prevented with adequate fluid intake.
- Protect the kidneys- when fluid supply in abundant, the kidneys function efficiently to clean the blood and rapidly eliminate waste and excess water. When fluid supply is inadequate, the kidneys must work harder to concentrate the urine; this process utilizes more energy and can wear down renal tissues.
- Prevent constipation when enough fluid and fiber are consumed.
- Possibly prevent headaches and/or migraines caused by intracranial dehydration
- Prevent the formation of stones in the bladder or urinary tract which can cause infections and reduce kidney function
First check your urine; if it's dark yellow and you're not making much urine through the day, you may not be getting enough fluid flushing through your kidneys. The urine color you're aiming for is light yellow or clear.
Second, ask yourself if your mouth is dry or if you feel thirsty; if the answer to either of those is yes, you may not be drinking enough fluid. Some sources suggest that once you feel thirsty the body is already slightly dehydrated.
Finally, consider how you feel. If you're tired, irritable, feel light headed, have headaches or trouble focusing, it may be a sign you're dehydrated.
How much fluid each person requires is very individual. Anywhere between 6-10 cups/day could be enough for you, but looking at the other signs such as urine color, thirst and mood will help you determine if you're getting enough!
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