How Much Water To Drink
How much water should one person drink in a day? We’ve all had that notion of 8 glasses of water a day pounded in our heads for years. Although that’s a good place to start that’s not the correct amount for everyone, especially those of us trying to shed some body fat because typically we’re sweating more than the average person as well as consuming more protein which requires extra water for digestion.
Most people ask me this question so the number does not come magically but this is the way to calculate.
I Recommend 0.6-0.7 oz per pound (lb) of bodyweight (I Prefer 1 oz per Pound cause i live in the middle East )rather than the traditional way of having 8 glasses of water every day which may only keep your organs happy so for some1 who is 200 pounds This means that a 200lb man would drink:
200 x 0.6 = 120
200 x 0.7 = 140
120-140 ounces OR 3.5 – 4 Liters per day.just Google this for oz to litre conversion
So why do I bring up this water talk? Simple – are you meeting your body’s hydration requirements I just listed? If not, this will often appear as hunger! Hunger and thirst are very closely related! Your digestive tract has receptors in it to tell you when it’s empty. Drinking water can help signal to those receptors that your stomach is not empty and keep your hunger at bay.
Drinking To Much Is Bad For You ?
If you’ve ever found yourself in a conversation with someone about how much water you drink, you’ve surely heard someone tell you that drinking that much water is bad for you and you’re going to throw off your electrolyte balance, and people die from too much water. So how much water is too much? Your kidneys can comfortably filter about one liter of water per hour so don’t worry water others say.
Another reason our athletic bodies need more water is because we sweat! I mean who doesn’t love walking out of the gym looking like a completely sweaty mess? We all love it! Sweat makes you feel like a total badass! However we need to make sure we’re replenishing those lost fluids [which can be up to 2 liters during the first hour of intense exercise] that were used to help us regulate our body temperature.
Our bodies are made of large quantities of water. At some point I’m sure you’ve experienced water retention from things like a big meal, sickness, surgery, PMS, traveling. Our bodies are these amazing things that do all they can to protect us and keep us alive. So when our bodies are trying to recover from something, we retain water. Our gut reaction is to pull back on drinking water when we are retaining it because we can’t fathom wanting to drink more and risk further retention. However the opposite is true, the more water we drink the less our bodies will try to hold because it becomes aware that there is a constant input of water. Think of it like your bank account, when you don’t have money coming in and don’t know when you’re going to get paid next you’re probably not going to spend much. But when you have money rolling in, you’re more likely to spend!
Benefits Of Water
There are tons of benefits but for me these one are the top 4
- They make you look leaner and sharper
- Makes you super hydrated you don’t feel sleepy specially in the afternoon
- Makes your false hunger go away yes this happens with me a lot after I have ton of food still feels hungry as we are taught how to eat food but not how much to eat so this really helps to kill the false hunger
- Makes your skin clear & clean and pro tip for people who eat lot of eggs and meat you wont get acne
So now that you know why you should be drinking an ample amount of water you’re going to commit to your water goals right now. And in a few days you’re inevitably going to complain about how frequent you have to pee! Unfortunately this small reason deters so many people from drinking the water that they need! But here’s the thing, that increased urine output is actually somewhat temporary! Your body takes a little time to adjust to the increased water intake before it knows how to properly absorb and utilize the water. When it does, you won’t find yourself running for the bathroom nearly as often, so make sure you give your body time to adjust before giving up! Think of the ground after the first rainstorm of the season. The water sits on the cracked dirt making puddles. But after a few good rainstorms, the water absorbs into the dirt and you’re left with mud instead of puddles. Our bodies function in a similar manner.
It can be hard to count that many glasses to reach your water goals, this is why you often see people walking around with gallon jugs. You can even mark lines to give yourself mini goals to hit throughout the day so that you don’t find yourself chugging a lot of water at the end of the day to meet your goal. However carrying around a gallon jug can be somewhat tedious so I opt for a 2 liter bottle.(See me below sipping it :P)
We often hear of people doing detoxes and cleanses, but so much of this can be accomplished simply by increasing your water intake… for a hell of a lot cheaper I might add! Your body is designed to naturally cleanse and detox – that’s why we go to the bathroom! So drink up and help your body digest, refuel, recover, and enjoy increased athletic performance and clearer skin! Cheers!
Make sure you drink in a bpa free or in a glass bottle here is a article i wrote on http://yodiaries.com/plastic-bpa/
Do also read How To Clean Your Body
Hydrate with Water
Hydration is important for every aspect of your health, performance — and it also helps you look good naked.
In case you need a reminder, hydration is involved in most body functions:
- Transportation of chemicals to and from cells
- Cell hydration
- Maintenance of body temperature
- Elimination of toxins
- Aids in metabolic and digestive processes
- Moisturizes and protects joints
The main reasons dehydration has an adverse affect on exercise can be summarized as follows:
- Decrease in blood volume and blow flow
- Decreased heat dissipation and removal of wastes from exercise
- Decreased metabolism and increased organ stress — ouch
- Decrease body temperature
- Decreased sweat rate
Research For My Geek Friends
Now put on your nerd glasses and bust out those pocket protectors because I’m about to drop some science on you son! Hunger can be series of chemical reactions in your body. You produce two hormones that are believed to be responsible for hunger – leptin and ghrelin. Leptin is produced in the fat tissues in your body and signals to your brain to consume more food. When leptin is plentiful in your system, this tells your brain that you have ample fat storage so you don’t have to eat as much. However, when your body fat decreases, the amount of leptin you produce decreases which sending the signal to your brain to eat more because your body fat (your backup energy source) is running low! This is why the longer you diet, the seemingly more hungry that you get. Leptin’s counterpart is grehlin which is a peptide produced by the cells in the lining of the stomach and pancreas. The more leptin you have in your system, the less grehlin you produce, and vice versa. Grehlin not only signals your body to consume more food, but it also tells your body to store some of it as fat. So as your dropping body fat, you’re producing less leptin and more ghrelin which leaves you feeling hungrier with a body that’s wanting to try to store fat. Sounds horrible, doesn’t it? Well that’s why we have refeed days kids! It’s not just because we’re gluttonous people who want to eat 6 donuts for lunch (I’m not the only who does that, right?) – those days of surplus calories help send a signal to our bodies that we’re not starving so trying to store any calories we consume as fat isn’t necessary because we’re still feeding it enough to survive.
Thanks for reading. Comment and share.