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Water is essential to live and the more you drink the more beneficial it is to your life and health! It is possible to drink too little or too much water, but there are many ways you can monitor your intake. Water is vital to maintain a healthy lifestyle because your body is made up of 60% water! The functions of the fluid enable proper digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

Drinking enough water helps rid waste in the body and allows each body cell to function properly. Not drinking enough water can cause sugar cravings, unhealthy skin, fatigue, etc. Water needs vary depending on exercise intensity, humidity or hot weather, and pregnancy or breastfeeding.

How do I know if I am Drinking Enough Water?

The easiest way to know if your water intake is up to par is by observing the color of your urine. If you are drinking enough water, the shade will be clear or light yellow. On the other hand, if your intake of water is too low, the color will be a darker yellow. If you are taking many vitamins each day like multivitamins, probiotics, fat burners, etc., then your pee will resemble a fluorescent green, which is perfectly normal.

How to know your individual recommended intake:

  1. Take your body weight and divide it by 2.
  2. The number you get is the amount of ounces you should drink a day.

*Consuming more than your suggested portion can lead to health issues.

Average amounts:

  • Woman: 92 ounces a day (11.5 cups)
  • Men: 124 ounces a day (15.5 cups)
What are the benefits of drinking water?

Proper water consumption can help by:

  • Maximizing physical performance
  • Increasing energy levels
  • Enhancing brain function
  • Helping to prevent and treat headaches
  • Relieving constipation
  • Treating kidney stones
  • Preventing hangovers
  • Aiding weight loss
How do I know if I am drinking too much water?

Believe it or not, you can overdrink water, which can negatively affect your health. Signs of overhydration:

  • Feeling disoriented or confused
  • Your lips, hands, and feet are swollen
  • Feeling nauseous or having a lingering headache
  • Shaky and weak muscles
  • Getting up multiple times to pee during the night

Too much water can cause decreased levels of electrolytes such as sodium at an alarming rate, which your body and brain needs to operate correctly. In extreme cases, an excessive amount of water will lower the sodium level in your blood which can cause brain swelling. Brain swelling can lead to reduced blood flow to the brain, which can result in deprivation of oxygen.

How do I stay hydrated if I am having trouble?

Here are some simple tips to stay hydrated:

  • Drink water at the start of every meal and between meals (set a reminder on your phone!)
  • Carry water with you everywhere you go
  • Drink water before, during, and after exercise
  • If you are hungry, have a glass of water and see if you still are. Thirst is often confused with water
  • Bring a reusable bottle everywhere you go to be able to fill up with water at any time

1. “Water: How Much Should You Drink Every Day?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 6 Sept. 2017

2. Elkaim , Yuri. “The Truth About How Much Water You Should Really Drink.” U.S. News & World Report, U.S. News & World Report