We all know we're supposed to drink more water, right?
But do you know how much water you should be drinking?
If you said 2 litres- you're wrong!
Here's the problem with standardized answers like 'two liters', our bodies aren't standardized. You are a unique and wonderful person, with unique needs.
Some of the factors that can affect your body's water requirements are things like:
- Physical characteristics - Your weight
- Environmental factors - central heating, air conditioning, warm or dry climates
- Dietary factors - dry or fresh food, salt and sugar, caffeine, processing medications
- Biological factors- clearing viruses and infections, stress, exercise
So you can see that it's madness to suggest that we all need two litres every day, when our bodies and our lifestyles are all so varied.
So how do we know if we're drinking enough water?
Signs that you might be dehydrated include:
- Dry Mouth
- Struggling to get out of bed
- Feeling flushed
- Heavy head
- Low mood
- Raised Cholesterol
- Aggravated asthma
- Type II diabetes
- Aggravated auto immune disorders
- Morning Sickness
- Pain/aching joints
- Muscles soreness
- Increased allergies
- False Angina
- Rheumatoid Joints
- Back Pain
- Fibromyalgia flare ups
Glad you asked.
The basic formula that I like to use is half your body weight (in lbs) is the number of fl oz you should be getting in a day as your BASE water consumption. This will then increase based on activity/environment/diet etc...
For every cup of coffee, you're going to need another glass of water.
If you go for a 5k run, you'll likely need another 500-700ml to replace sweat etc...
This should be divided into 10-12oz glasses and spread throughout the day. e.g. if you weigh 160lb, then you would need eighty fl oz a day, or eight to ten ounce glasses a day. Schedule when you are going to drink to make sure you finish at least 2 hours before bed to prevent your bladder disturbing your sleep.
You will also need to take salt with it, real salt, with all the minerals available, not table salt. Your body needs approximately 1/8 tsp real salt per 16 fl oz. In our example this would mean that you need 5/8 tsp or just over half a teaspoon of salt.
You can spread this throughout the day, measure it in the morning and just take a pinch on you tongue before each glass of water.
- You should be able to hold your urine for two hours, if you can’t then you can mix half freshly squeezed orange juice and water for the first glass in the morning.
- If you notice any swelling you must stop taking salt for 2-3 days.
- If you notice any muscle cramps you need to increase you salt.
- If you become thirsty, drink more. This is just a starting point. Remember, it’s all about listening to your body!
Want to make your water more exciting?
I love to add citrus oils to mine, for both the cleansing effects on the body, but also flavour. My favourite is Green Mandarin.
Remember if you're drinking oils in your water, that you want to be drinking from glass or metal containers - not plastic.