Water is one of the most essential needs to be alive. But drinking water does not possess that healthiness which ‘on time’ drinking has. Going further, this useful write-up will take you through;
- Factors affecting water intake
- The best time to drink water
- When not to drink water
- The healthful benefits of water.
There is no single level of water consumption that would certainly ensure ample hydration and also ideal health in all environmental conditions. Experts advised to drink on an average of eight glasses of water every day but it is equally important to drink water promptly and ‘on time’. The suggested water intake is in the recommendation to;
Age: Listed below table will give clearer values about adequate water intake according to age. Refer to the table for suggested intake based on age.
Weight: Water accounts for 50-80% of body weight. The amount of water a person should drink varies on their weight that makes sense because the more someone weighs the more water they need to drink.
Activity: People who exercise or do rigorous activity will need to consume more water daily. Nevertheless, the precise amount varies depending on the activity type, intensity, and muscle mass.
Climate: The people who are living or working in extremely hot conditions have to consume more water. Whether it’s a hot day or humid day, it also affects the intake.
Diet: Diets that are higher in sodium may require more water to flush out that sodium.
Sex: On average, men have a higher lean body mass than women and a higher percentage of body mass as water than in women. Refer to the table.
Pregnancy and breastfeeding: Pregnant and breastfeeding mothers will need more water than the average person. Refer to the table (1).
|Age||Adequate Intake (AI)||Age||Adequate Intake (AI)|
|0-6 Months||0.7 L/day||1-3 Years||1.4 L/day|
|7-12 Months||0.8 L/day||4-8 Years||1.6 L/day|
|9-13 years||2.2 L/day||9-13 years||1.9 L/day|
|14-18 years||2.7 L/day||14-18 years||2.2 L/day|
|19-30 Years||3.4 L/day||19-30 Years||2.8 L/day|
|31-50 Years||3.4 L/day||31-50 Years||2.8 L/day|
|51-70 Years||3.4 L/day||51-70 Years||2.8 L/day|
|>70 Years||3.4 L/day||>70 Years||2.8 L/day|
|Pregnant Woman||Lactating Mother|
|19-30 Years||3.1 L/day||19-30 Years||3.5 L/day|
|31-50 Years||3.1 L/day||31-50 Years||3.5 L/day|
Solid foods contribute approximately 20% of total water intake. The remainder of the dietary intake comes from free water and/or other fluids. The fluid contribution is around 70 to 75%, which includes plain water, milk, and other drinks leaving a 25 to 30% contribution from food. The body metabolism also produces some amount of water additionally by the oxidation process.
Drinking water does not contain any carbohydrates, proteins, sugar, fiber, fats, or starches unless it has added flavorings such as juice. Some water contains minerals such as calcium, fluorides, iron, potassium, or sodium, depending upon the source – filtered or distilled.
The best time to drink water
Studies suggested drinking water when you are thirsty by the time you are getting thirsty your body has already been coping with impacts of dehydration. Besides the various convictions made by many different people, one verity cannot be ignored that is ‘thirst’. Water has to drink when you are longing for it and stop when you have quenched.
- Start your day with water
To kick-start your day and refuel your body, a glass or two of water is the only best option. It will help you to remove toxins, clean the urinary tract, and activate your internal organs. Lukewarm water with honey and lemon will help you to maximize the benefits. Take your breakfast at least half an hour after the first glass of water.
- Before meal
Drink one glass of water 30 minutes prior to your meal to smoothen your digestion. It will also help you with weight loss. This ‘on right time’ water will help your body to absorb nutrients. If you do this three times daily – at breakfast, lunch, and dinner – you have already consumed enough water.
- After meal
You should not drink water immediately after the meal; it may dilute the digestive juices essential for digestion. It is also advised not to drink water during your meal. The best time is an hour (minimum) after your meal.
- Before bath
A glass of water before bath will help you to lower your blood pressure and regulate body temperature. Several studies have shown the benefits of drinking water after a bath as well.
- Before bed
An hour prior to bed will help you replenish any kind of fluid loss during sleep. But if you are patient of a kidney stone or heart problem, it is advised to avoid this glass. It may put extra pressure and weaken these organs.
- Drink plenty of water if you are pregnant
Pregnant and breastfeeding mothers require more water than normal people. About 10 glasses of water is a good quantity for them.
- Before Workout and after the workout
Water prevents tiredness also helps to circulate nutrients in the body, therefore before the workout, one must drink water but not very before to work out. As well it is a must to consume water after the workout. It will maintain the fluid level in the body and regulate your heart rate.
- If you are sick or around sick people
You should drink plenty of water when you fall sick or around people who are. It will help to wash away germs and viruses as well as the bacterial or viral invaders your body may infect off.
After knowing the best time to drink water, now its time to get into the habit of monitoring the intake. It is essential to monitor your water consumption to stay fit. You can prepare a daily schedule of water every day as per your convenience. 8 glasses of water is the minimum if you wish to retain a properly functioning machine.
- Wake up – 1 Glass
- Breakfast – 1 Glass
- Before Bath – 1 Glass
- Before Lunch – 1 Glass
- After Lunch – 1 Glass
- Before Dinner – 1 Glass
- After Dinner – 1 Glass
- Bedtime – 1 Glass
Pretty much all liquids count towards your daily water intake goals which include sparkling water, juice, milk, tea, coffee, smoothies, and even soda and diet soda. However, the best and most affordable option is always plain water. You can carry a water bottle or you can keep a track by using a special pot or container – it will be a more determined way to follow.
When not to drink water
If you have achieved your daily quota of average 8 glasses of water, further intake may cause hyponatremia means a low level of sodium in serum. Having a clearer pee indicates the person is well hydrated.
Keep yourself hydrated while exercising, but drinking too much water is harmful. Excess water consumption during your workout will reduce sodium concentration in your body causing exhaustion and fatigue. Drinking more water during high-intensity workouts done for a longer period has severe consequences on health.
Swallowing water during, and immediately after eating is a blunder we make many times. Also, one should avoid drinking too much water before or after the meal as it may leave you with feelings of bloating.
Avoid drinking water while standing as it can have an adverse effect on your kidneys, and can even lead to arthritis. So, it is more dangerous if we do not follow the best time to drink water.
The Health Benefits
When we drink water, it hydrates body cells and we feel more energized. Also, water helps to keep cells away from any illness or fatigue. By infusing hydration into your system, the body removes unwanted chemicals and harmful toxins that will slow you down and make your function less healthily.
Just about everyone has heard that it is important to consume at least 8 glasses of water a day as part of a well-balanced diet. What’s more important is to understand exactly what those 8 glasses of water are doing to your body. There are numerous benefits of drinking enough water at the right time;
- Enhances your brain proficiency
- Keeps your skin healthy
- It makes better your complexion
- Boosts immune system
- Improves digestive system
- Keep the urinary tract and kidney clean
- Cut down the chances of cancer
- Purifies the blood
- Controls the blood pressure
- Inhibit headaches
- Regulates body temperature
- Improves heart health
- Inhibit bad breath
- Improves or keep you in a better mood
Water and weight loss
Water not only nurtures your body by maintaining cells hydrated, yet it fills your stomach to ensure that you are less starving. In addition, drinking the right amount of water can actually accelerate your metabolic rate and assist to suppress overeating when your body confused hunger and thirst.
Drinking more water is linked to reduced calorie intake and helps in reducing the chances of weight gain. Here, calculate how much water you should drink a day for both health and weight loss benefits.