The Best Part of Waking Up?! — July 20, 2018

The Best Part of Waking Up?!

Americans seem to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.

Our bodies are around 60%

water, give or take….is commonly recommended to drink eight 8-ounce glasses of

water per day (the 8×8 rule)….hough there is little science behind this specific rule, staying hydrated is important….Here are 7 evidence-based health benefits of drinking plenty of



Why do we need to drink water?

  • 1. Water Helps to Maximize Physical Performance…we do not stay hydrated, physical performance can suffer.
    This is particularly important during intense exercise or high heat.
    Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat (1, 2).
    This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally (3).
    Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water (4, 5).
    So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
    Bottom Line:
    Losing as little as 2% of your body’s water content can significantly impair physical performance.
  • 2. Hydration Has a Major Effect on Energy Levels and Brain Function
    Your brain is strongly influenced by hydration status.
    Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
    In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches (6).
    Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue (7).
    A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
    Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance (8, 9, 10, 11, 12, 13).
    Bottom Line:
    Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.
    3. Drinking Water May Help to Prevent and Treat Headaches
    Dehydration can trigger headaches and migraines in some individuals (14, 15).
    Several studies have shown that water can relieve headaches in those who are dehydrated (16).
    However, this appears to depend on the type of headache.
    One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat (17).
    Bottom Line:
    Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.
  • 4. Drinking More Water May Help Relieve Constipation
    Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.
    Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.
    Low water consumption appears to be a risk factor for constipation in both young and elderly individuals (18, 19).
    Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood (20, 21).
    Bottom Line:
    Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
  • 5. Drinking Water May Help Treat Kidney Stones
    Urinary stones are painful clumps of mineral crystal that form in the urinary system.
    The most common form is kidney stones, which form in the kidneys.
    There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones (22, 23).
    Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.
    Water may also help prevent the initial formation of stones, but studies are required to confirm this.
    Bottom Line:
    Increased water intake appears to decrease the risk of kidney stone formation. More research is needed in this area.
  • 6. Water Helps Prevent Hangovers
    A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
    Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration (24, 25).
    Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth.
    A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.
    Bottom Line:
    Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.
  • 7. Drinking More Water Can Help With Weight Loss
    Drinking plenty of water can help you lose weight.
    This is due to the fact that water can increase satiety and boost your metabolic rate.
    In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours (26, 27).
    This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
    The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories (28, 29).
    In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks (30).
    It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.
    An evidence-based nutrition article from our experts at Authority Nutrition.
  • The Mayo Clinic notes that when you satisfy your body’s need for water, you’re able to successfully flush toxins, deliver nutrients to cells and maintain moisture in your ear, nose and throat tissues. Taking in water also allows your body to replenish the supplies it loses when you breathe, sweat and excrete waste products. Drinking water may even help your skin look healthy and vibrant. According to physicians at the University of Wisconsin, drinking eight glasses or more of water per day may give your skin a “radiant glow” or at least prevent it from becoming dry, flaky and tight.
  • Weight Loss
    An added benefit of drinking plenty of water is that it can help you lose weight or maintain a healthy weight. According to physician nutrition specialist Dr. Melina Jampolis, staying hydrated helps keep your metabolism operating at a healthy rate. It can also help your body accurately distinguish hunger and thirst, which are two separate signals to which the brain reacts similarly. Thus, if you drink water before meals and with meals, you may satisfy your body’s need for hydration and eat fewer total calories as a side effect.

Possible benefits of drinking water range from keeping the kidneys healthy to losing weight.
To function properly, all the cells and organs of the body need water.
Here are some reasons our body needs water:
1. It lubricates the joints
Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
2. It forms saliva and mucus
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body
Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.
4. It boosts skin health and beauty
With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
5. It cushions the brain, spinal cord, and other sensitive tissues
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.
6. It regulates body temperature
Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. In sport.
Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.
Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

  • 7, The digestive system depends on it
    The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
    8. It flushes body waste
    Water is needed in the processes of sweating and removal of urine and feces.
    9. It helps maintain blood pressure
    A lack of water can cause blood to become thicker, increasing blood pressure.
    10. The airways need it
    When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.
    11. It makes minerals and nutrients accessible
    These dissolve in water, which makes it possible for them to reach different parts of the body.
    12. It prevents kidney damage
    The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
    13. It boosts performance during exercise
  • Dehydration during exercise may hinder performance.
    Some scientists have proposed that consuming more water might enhance performance during strenuous activity.
    More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.
    14. Weight loss
    Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
    15. It reduces the chance of a hangover
    When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.
  • Kidney damage
    Water helps dissolve minerals and nutrients, making them more accessible to the body. It also helps remove waste products.
  • The kidneys play a key role in balancing fluid levels.
  • These two functions make water vital to the kidneys.
    Every day, the kidneys filter around 120-150 quarts of fluid.
    Of these, approximately 1-2 quarts are removed from the body in the form of urine, and the rest is recovered by the bloodstream.
    Water is essential for the kidneys to function.
    If the kidneys do not function properly, waste products and excess fluid can build up inside the body.
    Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.
    Urinary tract infections (UTIs) are the second most common type of infection in the body. They account for around 8.1 million visits to health care providers in the U.S. every year.
    If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden, or acute, kidney infections can be life-threatening, particularly if septicemia occurs.
    Drinking plenty of water is a simple way to reduce the risk of developing a UTI and to help treat an existing UTI.
    Kidney stones interfere with how the kidneys work. When present, can complicate UTIs. These complicated UTIs tend to require longer periods of antibiotics to treat them, typically lasting 7 to 14 days.
    The leading cause of kidney stones is a lack of water. People who report them often do not drink the recommended daily amount of water. Kidney stones may also increase the risk of chronic kidney disease.
    In November 2014, the American College of Physicians issued new guidelines for people who have previously developed kidney stones. The guidelines state that increasing fluid intake to enable 2 liters of urination a day could decrease the risk of stone recurrence by at least half with no side effects.
    Dehydration happens if we use and lose more water than the body takes in. It can lead to an imbalance in the body’s electrolytes. Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.
    When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This can lead to seizures, involving involuntary muscle movements and loss of consciousness.
    In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Possible complications of chronic kidney failure include anemia, damage to the central nervous system, heart failure, and a compromised immune system.
  • 1. Increases Energy & Relieves Fatigue
  • Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
    2. Promotes Weight Loss
    Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
    3. Flushes Out Toxins
    Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
  • 4. Improves Skin Complexion
    Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
    5. Maintains Regularity
    Aids in digestion as water is essential to digest your food and prevents constipation.
    6. Boosts Immune System
    A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
  • Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
    8. Prevents Cramps & Sprains
    Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
    9. Puts You In A Good Mood
    When the body is functioning at its best, you will feel great and be happy!
  • Fluid balance
    Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
    Calorie control
    Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds . The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
  • Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.
    Clearer skin
    Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
    Kidney function
    Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let’s drink to that!
    Productivity boost
    In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
    Fatigue buster
    Move over coffee—water can help fight those tired eyes too . One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)
    Hangover help
    If booze has got the best of you, help a hangover with a glass of water to hydrate the body and stop that pounding headache.
    Pain prevention
    A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated .
    Keep things flowing
    Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
  • Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
    Brain boost
    A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!
  • Health benefits of drinking water daily is something that every persons should know about. Your body loses water as it performs its daily functions like breathing for example. To enable your body to function correctly, you have to drink a considerable amount of water every day. Drinking water daily has also other important and surprising health benefits.
  • Drinking water daily helps to lose weight
    Water can relieve pain
    Drinking water daily improves concentration
    Water gives you energy
    Drinking water daily is good for your skin
    Water is good for your heart and blood
    Drinking water daily strengthens your immune system
    Water is necessary for kidneys to function
    8 health benefits of drinking water daily
    Drinking Water Daily Helps to Lose Weight
    Very often people confuse thirst and hunger. They eat but their body needs water instead. If you want to feel full and lose weight, it is a good idea to drink water daily. Water helps you to feel full and reduces appetite. Water is also good for digestion as it helps nutrients absorb into the bloodstream. For many people losing weight is probably the most important from all the health benefits of drinking water daily. Read more about water and weight loss.
    Water can Relieve Pain
    Your brain consists largely of water. When your body needs water, your brain is the first one to send you a signal, causing headaches. So, keep in mind, that headache can be a symptom of being dehydrated and drinking water may help.
    The same applies for back pain. Proper water level and regular movement will keep your spinal disks hydrated and helps you to avoid back pain.
    Drinking Water Daily Improves Concentration
    As mentioned before, your brain is mainly made of water. By drinking water and keeping your brain hydrated you allow your brain to function more effectively, increase brain energy level and improve concentration.
    Water Gives You Energy
    Water is a natural energy drink. People who are mildly dehydrated will feel fatigued and weak. In the same way that not drinking enough water makes your brain slow down it has the same effect on your body. A five percent drop in body fluids will result in a twenty-five to thirty percent decline in energy for most people.
    Drinking Water Daily is Good for Your Skin
    Water is a natural detoxifier. It removes toxins from your system that keep skin looking firm and vibrant – two qualities particularly affected by sun exposure and pollution in cities and built-up areas. A number of skin problems – like dry skin, symptoms of acne, wrinkles or early aging – can be prevented by taking adequate amount of water.
    Water is Good for Your Heart and Blood
    Water maintains proper viscosity of blood and plasma and fibrinogen distribution. When you get dehydrated your blood gets thicker so the heart has to work even harder. And if your heart is weak it can lead to more serious heart problems later in life. Water can also lower high blood pressure.
    Drinking Water Daily Strengthens Your Immune System
    Water keeps your pH in balance. Balanced pH enables your body to take in vitamins and protects you from different sicknesses.
    Water is Necessary for Kidneys to Function
    Water is necessary for the kidneys to function properly, because the waste filtered by the kidneys is dissolved in water. These waste products build up in the kidneys if there is not enough water, and this can lead to kidney stones.
    We hope, that knowing the health benefits of drinking water daily will inspire you to drink more water and by doing it, believe us, you will feel a lot better.
    Feel free to share this article about health benefits of drinking water daily – your friends will appreciate it.
  • Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly.
  • Here are the top 10 health benefits of drinking water.
    1. Relieves Fatigue
    If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration.
  • When there is less water in the body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue.
    2. Improves Mood
    Research indicates that mild dehydration (even one or two percent lower hydration level of hydration than optimal) can negatively affect your mood and ability to think.
    A small study conducted on 25 women and published in the Journal of Nutrition found that being dehydrated can take a toll on your mood and cognitive function. The color of your urine is a good indicator of your level of hydration. The lighter the color the better the level of hydration and vice versa.
    3. Treats Headaches and Migraines
    If you have a headache or migraine, the first thing that you can do to get some relief is drink plenty of water. Headaches and migraines are often caused by dehydration.
    In a study published in the European Journal of Neurology, researchers found that increasing water intake helped reduce the total number of hours and intensity of headaches in the study participants.
    4. Helps in Digestion and Constipation
    Water also improves the functioning of the gastrointestinal tract. This helps in digestion and prevents constipation. Inadequate water in the body often results in constipation as the colon pulls water from the stools to maintain hydration, thereby making them harder and difficult to pass.
  • Drinking sufficient water boosts your metabolism and helps the body properly break down food. This helps your digestive system work well and promotes regular bowel movements. Warm water, in particular, is good for digestive health.
    5. Aids Weight Loss
    In a clinical trial, scientists found that drinking two eight-ounce glasses of water prior to meals can help suppress appetite and hence support your weight loss efforts. When you drink water, it fills your stomach and reduces the tendency to eat more.
    Plus, it helps increase the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells.
    Calorie-free water is also a great replacement for high-calorie drinks like alcohol, sugary fizzy drinks and sodas that often contribute to weight gain.
  • Health benefits of water
  • Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.
    Every cell, tissue and organ in your body needs water to work properly. For example, water:
    Gets rid of wastes through urination, perspiration and bowel movements
    Keeps your temperature normal
    Lubricates and cushions joints
    Protects sensitive tissues
  • Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
  • 6. Flushes Out Toxins
    Water is an excellent detoxifier as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine.
    It also promotes kidney function and reduces kidney stones by diluting the salts and minerals in urine that cause kidney stones.
    Though you need to drink adequate amount of water throughout the day, experts warn against drinking too much water (although uncommon still, it is possible) as it may reduce your kidneys’ ability to filter out waste.
    Thus, it is recommended to drink the amount of water your body requires. As the amount of water required by the body tends to differ from one person to another, it is usually suggested to drink to your thirst, and also include other fluids and foods with high water content in your diet.

Drought Management in the Body
What happens to our bodies when we don’t drink enough? We start to experience mild dehydration symptoms, such as fatigue, headaches, feeling irritable or anxious, constipation and other digestive disorders, and not sleeping well.
When dehydration continues, the body learns to adapt with a drought management program.
However, sooner or later the ill effects will begin to appear in the body in the form of pain and inflammation. The location of the pain and inflammation often depends on where acid wastes have built up most in the body.
According to Dr. F. Batmanghelidj in Water for Health, for Healing, for Life,there are six conditions that denote chronic dehydration and drought management in the body. These conditions include:

  • Brain functioning
    Organ regulation and cushioning
    Blood and lymph flow
    Nutrient transfer and absorption at the cellular level
    Nerve impulse movement throughout the nervous system
    Hormone balancing
    Temperature regulating
    Joint lubrication and cushioning
    Waste removalAsthma
    High blood pressure
    Type II diabetes
    Autoimmune disorders
  • Importance of Drinking Water for Healing
    The importance of drinking water is understated in this article. My intent here is to simply provide a glimpse into the amazing properties of water in relation to the maintenance of the human body.
    Water also plays a key role in the body’s ability to heal itself.
    For example, medical research tells us that drinking enough water daily (at least half our body weight in ounces of water) can decrease the risk of bladder cancer by 50 percent and decrease the risk of colon cancer by 45 percent.
  • Water helps your body:
    Keep your temperature normal
    Lubricate and cushion joints
    Protect your spinal cord and other sensitive tissues
    Get rid of wastes through urination, perspiration, and bowel movements
    Your body needs more water when you are:
    In hot climates
    More physically active
    Running a fever
    Having diarrhea or vomiting
  • Drinking enough water can help you burn fat and increase your energy levels. This page explains exactly how much water you should drink in a day.
  • Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight.
  • Dehydration
    Avoiding dehydration is one of the most important reasons to drink water regularly. Mild dehydration can make you feel tired and sluggish and can impact your mental and physical capabilities. More severe dehydration can cause your metabolic rate to plummet and can even send you to the hospital.

Your body can and does get water from most foods and drinks, but the most effective way to provide it with enough is to drink plain water. Every person’s needs differ, but a good guideline is to try to drink about 64 ounces of water a day. When you’re properly hydrated, your urine should be nearly clear. If you have concerns about your specific water needs or suspect that dehydration is affecting you, see your doctor.

According to, water makes up more than half of every person’s body weight. One reason it’s such a big part of your body is because you need it for everyday functions like sending blood to the organs, helping the immune system function and creating waste products. You get water from almost everything you eat and drink, but one of the simplest ways to stay hydrated is to drink plenty of plain water on a daily basis.

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.
Around 60 percent of the body is made up of water, and around 71 percent of the planet’s surface is covered by water.
Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.
Fast facts on drinking water
Adult humans are 60 percent water, and our blood is 90 percent water.
There is no universally agreed quantity of water that must be consumed daily.
Water is essential for the kidneys and other bodily functions.
When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Water Content Found in Food

Some of the water required by the body is obtained through foods with a high water content, such as soups, tomatoes, oranges, but most come through drinking water and other beverages.

During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.
Drinking water, whether from the tap or a bottle, is the best source of fluid for the body.
Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.
It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

How much water we need to consume is influenced by the climate.
The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on.
There is no fixed amount of water that must be consumed daily, but there is general agreement on what a healthy fluid intake is.
According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:
For men: Around 3.7 liters or 125 ounces
For women: Around 2.7 liters or 91 ounces
This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the rest will be from food.
Men should drink around 100 ounces, or 12.5 cups of fluid
Women should drink around 73 ounces, or just over 9 cups
Fresh fruits and vegetables and all non-alcoholic fluids count towards this recommendation.
Times when it is most important to drink plenty of water include:
when you have a fever
when the weather is hot
if you have diarrhea and vomiting
when you sweat a lot, for example, due to physical activity
Babies and children have a higher percentage of water than adults. When babies are born, they are about 78 percent water, but this falls to 65 percent by the age of 1 year.
Fatty tissue has less water than lean tissue.
Men have more water than women, as a percentage.
7 percent of adults reported no daily consumption of drinking water
36 percent of adults reported drinking 1-3 cups of drinking water a day
35 percent of adults reported drinking 4-7 cups of drinking water a day
22 percent of adults reported drinking 8 cups or more a day
People were more likely to drink less than 4 cups of drinking water daily if they consumed 1 cup or less of fruits or vegetables a day.
The study only measured the intake of drinking water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.
Seven percent of respondents reported drinking no water at all daily, and those who drank a low volume of water also consumed less fruit and vegetables. This suggests that a certain number of people are risking their health by not getting enough fluid.
Even if the respondents reporting low levels of water intake were obtaining enough fluid, it is likely that they would be obtaining it from sources that could potentially compromise their health in other ways.
“The biologic requirement for water may be met with plain water or via foods and other beverages,” write the study authors. “Results from previous epidemiologic studies indicate that water intake may be inversely related to volume of calorically sweetened beverages and other fluid intake.”

Water is the second most popular beverage in the U.S. after soft drinks. This is a scary stat, since sugary soda is a huge health hazard, upping the risk of obesity, stroke, and other heart problems . However, these dangers can be avoided if people choose to drink water, which doesn’t have negative side effects. So help put the sugary stuff to the side and make water the number one drink of choice. The benefits really are endless. (Just take a look!)
adults need nine to 16 cups of H2O. However this number varies depending on activity level, age, and how much water people are consuming in coffee, tea, or water-rich veggies and fruit.

drinking a glass of water as soon as you wake up, and 30 minutes before eating any big meal. (This will help control appetite, too.)

Get in the habit of keeping a water bottle on hand at all times.

spice up the taste buds with a squeeze of citrus to the glass

if your pee isn’t mostly clear or you have any of the symptoms I mentioned above, you most likely aren’t getting enough H2O. Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.
add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or orange slice. You can even be so bold as to add a few berries or watermelon.

ng enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake.

If you think you are not getting enough water, these tips may help:

Carry a water bottle for easy access when you are at work of running errands.
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
Choose water when eating out. Generally, you will save money and reduce calories.
Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.

The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking eight to 10 glasses of water each day to maintain good health.
Furthermore, the Institute of Medicine has determined the adequate intake of total beverage per day (AI) to be about three liters or 13 cups for men and 2.2 liters or nine cups for women.


Importance of Drinking Water
Functions and Recycling of Water in the Body

The importance of drinking water daily is often overlooked, even though every function in the human body is dependent on water. In short, without water, nothing lives.

Consider this: the adult human body is about two-thirds water, and most of the key organs and fluids in the body consist primarily of water.
The following percentages are estimates and vary slightly from expert to expert and from person to person:
Brain 85%
Heart 79%
Blood 85%
Intestines 75%
Lungs 79%
Liver 90%
Kidneys 83%
Muscle 76%


The Body’s Water Recycling System
Thus, we know water is critical to the survival and maintenance of the human body. But what is the importance of drinking water daily?
It has to do with the body’s water recycling system. The body recycles hundreds of gallons of water a day just to maintain normal biological functions.
During the recycling process the body comes up short of at least six to ten glasses of water per day.
This daily water shortage varies greatly depending on individual diet, lifestyle and environmental factors.
Read more on drinking enough water facts. . .
No Water Storage System in the Body
In addition to the daily water shortage issue, our bodies have no water storage system to supply water in times of drought—thus, the importance of drinking water regularly and throughout the day.

Contrary to popular belief, most of the water we need does not come from the foods we eat.
At best, if we are eating primarily whole, fresh foods, we may get as much as 20 percent of our daily water needs.
However, most people are eating a high percentage of processed foods, which have little if any water content.
In addition, many of the beverages we drink—such as alcohol, sodas, coffee and tea—are actually dehydrating to the body.
They act as diuretics and cause the body to lose even more fluids.

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Questions & Answers

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Drinking Water to Trick the Body Into Thinking It’s Full
Does Drinking Water Keep You From Retaining Water?
Good Effects of Always Drinking Water

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This Water Site

How much water should you drink each day? It’s a simple question with no easy answer.
Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.

So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.
What about the advice to drink 8 glasses a day?

You’ve probably heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s easy to remember, and it’s a reasonable goal.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

Factors that influence water needs

You might need to modify your total fluid intake based on several factors:
Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat.
Environment. Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
Overall health. Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. The Office on Women’s Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Beyond the tap: Other sources of water

You don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent water by weight.
In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But water is your best bet because it’s calorie-free, inexpensive and readily available.

Sports drinks should be used only when you’re exercising intensely for more than an hour. These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise.
Energy drinks are different from sports drinks. Energy drinks generally aren’t formulated to replace electrolytes. Energy drinks also usually contain large amounts of caffeine or other stimulants, sugar, and other additives.
Staying safely hydrated

Your fluid intake is probably adequate if:
You rarely feel thirsty
Your urine is colorless or light yellow
A doctor or registered dietitian can help you determine the amount of water that’s right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It’s also a good idea to:

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
Drink water before, during and after exercise.
Drink water if you’re feeling hungry. Thirst is often confused with hunger.
Although uncommon, it’s possible to drink too much water. When your kidneys can’t excrete the excess water, the sodium content of your blood is diluted (hyponatremia) — which can be life-threatening.
Athletes — especially if they participate in long or intense workouts or endurance events — are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

The human body is made up of over seventy percent water. So understandably, drinking plenty of fluids to maintain and replenish water levels is vital for things like muscle function, joint and brain protection, immune health, digestion, and even mood.
Here are ten of the major benefits you’ll reap if you stay well-hydrated…

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.




Production Foods —

Production Foods

So as our family makes this transition from setting up a household that is “greener” and more “politically correct”…and learning to live with type 2 diabetes, I have decided to actually plan and prepare breakfasts, instead of passing out the Pop-Tarts or granola bars.

This last year I have totally realized just how much diet and physical activity affect my own health, as well as the health of our entire family.

Using the Raw Foods Pyramid discussed earlier in this post, Now What?!…Raw Foods Diet, we can easily see which low-calorie, nutrient dense foods are at the base of the pyramid, those foods that we should probably all eat more of in the first place…and which high-calorie, nutrient poor foods are at the top of the pyramid, those foods that we should eat very little of, if any at all.

As a wife, mother, grandmother, and simply as my own individual, planning a diet that is based only on pure, water-based food is important. Such a diet provides more of the nutrients that we all need, prevents a myriad of health issues, helps us to love or maintain weight, improves skin condition, helps us to have more energy (which is VERY important when you are fifty years old chasing a four year old all day long).

So in planning our breakfast menus, I have started by mainly including foods from the three bottom tiers of the Raw Foods pyramid, which are grouped together in the one category “Production Foods.”

As a quick review of the raw foods “diet”, the cardinal rule is to…

Avoid foods that have been refined, pasteurized, homogenized, or produced with the use of synthetic pesticides, chemical fertilizers, industrial solvents, or chemical food additives.

Now, let’s start taking this pyramid apart by looking at the bottom three tiers—“production foods”…and ask ourselves the following questions…



  • How important is drinking enough water?
  • How can I get the best quality water possible, water worth actually drinking?
  • What other options exist that make water something I look forward to?

Leafy Greens

  • Why are leafy green vegetables so important?
  • What are the different varieties of leafy greens, other than lettuce?

Fruits and Vegetables

  1. What snacks actually contain real fruits and vegetables instead of flavoring and so forth?
  2. How can I incorporate fruits and vegetables into my breakfast menu?
  3. Which fruits and vegetables offer the best nutritional value?
  4. Why is eating vegetables and fruits so important?
  5. How can I make sure that I am getting the best quality fruits and vegetables possible?
  6. Why should I buy local, seasonal fruits and vegetables?