The amount of water to drink, according to experts, is eight glasses a day, but that depends on an array of factors such as physical activity, age, medical condition, climate, basal metabolic rate, andbody size. Regardless, it is vital to ensure your body is hydrated for your overall well-being. That said, here are the benefits of drinking a gallon of water a day.
Drinking water is a healthy habit that contributes much to your well-being. Some people take at least 2 liters of water each day. Others take a gallon as they believe increasing the amount of water intake is healthy and beneficial. A gallon of water is equivalent to 3.8 liters. The body requires enough water to regulate body temperatures, protect body organs, facilitate excretion, and keep the body tissues moist. 60% of your body mass is water. Read through this blog to understand the benefits of drinking a gallon of water a day and its side effects.
How Much Water Should You Drink?
Taking enough water is healthy as it ensures the normal functioning of the body. However, the amount of water to take each day is an individual’s preference rather than a general requirement. Some people sweat more than others hence requiring more water in a day. Again, the size of your body and your dailyactivities dictate the amount of water you require. If the water level in the body goes down, the body sends information to the brain, making one feel thirsty. Therefore, the body has its way of ensuring hydration.Drinking more than required water in the body might yield no benefit, and it is unnecessary.
Factors to Consider While Taking Water
There are some factors to be considered while taking water. These factors include gender, age, health condition of an individual, climate, and activity carried out.
Most adults are guided by thirst; however, children might not respond well to thirst. Therefore, it is the responsibility of parents and caregivers to ensure children are well hydrated. The amount of water to give to children may depend on the day’s temperatures and activities carried out.
Though there is no specific amount of water to be taken by each group of people, there are some suggestions adult men should take at least 3.3 liters of water each day while women should take 2.3 liters. This water includes the one found in juices and foods.
Vigorous activities make you sweat more. Sweating may lead to faster dehydration. Athletes are among those who participate in vigorous activities. Such people should take water regularly to replace the ones lost during exercises.
People living in hot climatic areas lose a lot of water through sweating, hence need to take more water than those living in cold areas. Contrary, people in cold areas lose water only through urination, minimizing the chances of dehydration.
Some healthy conditions call for fluid intake restriction. Those living with kidney diseases and may be undergoing dialysis need to minimize their fluid intake. Patients with congestive heart failure may also require to minimize water intake. Such illnesses may lead to the retention of water in the body. However, some diseases such as diabetes may increase the need for water.
People suffering from urinary tract infectionsare also advised to take a lot of water to wash out the bacteria from the tract. Those suffering from constipation too should increase their water intake.
Pregnant and Nursing Mothers
Pregnant women should increase their water intake by at least 300ml. Breastfeeding mothers should also take extra water to compensate for the water lost through breast milk production. 70% of breast milk is made up of water; thus, inadequate intake of water by breastfeeding mothers may constipate their babies.
Benefits of Staying Hydrated
Taking enough water is linked to the following benefits.
It Keeps the Skin Healthy
A hydrated body can be seen right from the skin. Water makes the skin look moisturized and elastic. The skin of a dehydrated person may look wrinkled and dry.
Helps in Weight Management
Drinking enough water may help to manage your weight through different mechanisms. It enhances metabolism rate hence burning the body fats. Taking water also decreases the feeling of hunger and increases satiety hence less intake of calories.
Constipation occurs when there is inadequate water in the intestines, causing the hardening of stool. Taking enough water may soften the stool, making it move smoothly along the intestines. Taking enough water also aids in the removal of body wastes through sweating.
Improves Brain Function
Dehydration may impair brain function, causing memory loss. Staying hydrated keeps the brain active and improves its performance.
Urinary tract infections are very common in women. If not treated, they may affect some organs, such as kidneys. Taking enough water may help to wash out bacteria that cause the infections.
Prevents Kidney Stones Formation
Taking enough water may also prevent the formation of kidney stones by diluting urine hence preventing crystallization of minerals that forms the stones.
Helps to Treat Headache
A common cause of headaches is dehydration. Taking enough water may prevent or cure headaches caused by dehydration.
How to Tell Your Body Requires More Water
- The color of your urine can help you to know when to increase water intake. Dark yellow and smelly urine indicates dehydration. In such cases, you should take more water.
- Cracked lips, dry and sticky mouth are signs of dehydration.
- Headaches, especially on sunny days, maybe an indicator of dehydration.
Side Effects of Drinking Too Much Water
- Drinking too much water may make you feel bloated and uncomfortable.
- A large water intake may lead to hyponatremia, a condition caused by a fall of sodium in the body.
- People with kidney problems and heart failure should limit their water intake to avoid water retention in the body.
There is no specific amount of water one should take in a day. The most important thing is to ensure your body is dehydrated. Some factors determine the amount of water you should take, such as health conditions, climate, daily activities, and sex. Taking a gallon of water may be unnecessary to some people and necessary to others. Too much intake of water is not healthy for people with kidney and heart disease.