Your body is approximately 60% water. Water is ESSENTIAL! One can only survive a few days without water. According to NASM, sedentary (or non-active) men should drink 3.0 Liters (~13 cups) and sedentary (or non-active) women should consume 2.2 Liters (~9 cups) of water per day. If you are exercising or have an active job, you should definitely increase your water intake to over these recommendations.
I consume about 1.25-1.5 gallons (4.7-5.7 Liters or 20-24 cups) of water each day, with a minimum of 1 gallon at the very least. A tip that I do to track my water intake is to take it from a gallon jug of H2O. That way I know how much water I have left a day to drink, at a minimum. I aim to finish 1 gallon by the end of the workday at 5:00pm. I start drinking water as soon as I wake up at 4:30am, so it gives me 12 hours to drink one gallon.
Here are some of the benefits of staying adequately hydrated:
· Endocrine gland function improves
· Fluid retention is alleviated (If you are continually hydrated, your body will be better at regulating its water and you will not “hold” excess water as much)
· Liver functions improve, increasing the percentage of fat used for energy
· Natural thirst returns (A lot of people think they are hungry, but they are just not adequately hydrated. If so, those false food cravings may go away)
· Metabolic functions improve
· Nutrients are distributed throughout the body
· Body-temperature regulation improves
· Blood volume is maintained
Here are some of the effects of dehydration:
· Decreased blood volume
· Decreased performance (adversely affects circulatory functions)
· Decreased blood pressure
· Increased core temperature
· Water retention
· Increased heart rate
· Sodium retention
· Decreased cardiac output
· Decreased blood flow to the skin
· Increased perceived exertion (you think you are working harder than you actually are)
· Increased use of muscle glycogen
STAY HYDRATED MY FRIENDS!