It is common knowledge that drinking water everyday contributes to positive health effects. However, it is difficult to pinpoint how much water we should consume on a daily basis. Studies have produced various recommendations, but it can vary for each individual depending on your personal requirements.
Why is water important?
Our bodies are made up of up to 60% water and drinking water can help your body to function and survive. It gets rid of bodily waste through urination, perspiration and bowel movements. It can aid the regulation of your temperature, lubricate your joints and protect your sensitive tissues. Without water, it can lead to dehydration which means your body does not have enough water to continue functioning normally. There are further reasons to why water is important, such as:
- Helps to keep your organs healthy
- Prevents fatigue through dehydration
- Aids digestion
- Prevents constipation
- Increases energy and brain function
So, how much water should you drink?
Based on a recommendation from 1954, it is often thought that women should drink 2 litres a day, and men should drink 2.5 litres a day. However, the BBC released an article that suggests we should be drinking between 6 and 8 glasses of a day, but this can include water that is in foods and other drinks, such as fruit, fizzy and caffeinated drinks. However, it is recommended that a high intake of sugary drinks is kept to a minimum, due to the calorie intake that is associated with them.
However, there is no complete guide as each persons requirements will be different. If you are a very active person, you are more likely to sweat and therefore will need a higher intake of water. If you in hotter areas, you will also need regular water intake to stay hydrated.
Hydration Tips
Keep a water bottle on you - If you take a water bottle with you when you are either working, walking or you are simply just at home, then you might be more inclined to drink from it. Keep it filled with water and refill when you are able to.
Eat fruit and vegetables - Food can provide up to 20% of your water intake. Some fruits and vegetables have a high water content, such as:
- Lettuce
- Pineapple
- Strawberries
- Melons; watermelon, honeydew and cantaloupe
- Cucumbers
- Oranges
Add fruits to your water - You can further enhance your water drinking experience by adding fresh fruit or vegetables to your water bottle.
Have a glass of water with each meal - The BBC run a broadcast called 'Just One Thing - with Michael Mosely', a doctor who gives you one thing each episode that you can do to improve your health and wellbeing. In an episode titled, 'Drink Water', he advises that to increase you water intake, you can drink one glass of water with every meal in addition to what you're already consuming.
Have a glass of milk - Milk can be a great beverage for hydration. Because of its low calorie content, low fat and skim milk. Healthline suggests that these may be slightly more hydrating that full fat milk due to their reduced fat content, however you are not interested in cutting calories, full fat milk can also be used for hydration.
Be aware of hydration - It is also important to be aware of the symptoms of dehydration. Such as:
- Fatigue
- Dark urine
- Drowsiness
- Dry Mouth
- Lack of urination (the average is between 6 and 7 times)
Is tap water safe to drink?
In the UK, the tap water is safe to drink. The tap water is one of the most regulated, with a large amount of tests being carried out on an annual basis, which guarantees the quality of the water. Chlorine is used in the water to kill the harmful bacteria before it is released from your taps. Although there is chlorine, if you leave water in the fridge in an open container for a few hours, the chlorine would have vented from the water.
In the US, it is estimated that for 85% of the population, the water is safe to drink. However, if there was a problem with your water system, a detailed report would be produced about the contaminants that are affecting the local taps within your area.
