If you’re working out hard, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating.Add some flair to your water by squeezing in fresh lemon or lime juice.You can save some cash and lower the total calories of your meal, too. Drink a glass of water instead of ordering another beverage. It’s still smart to choose water whenever possible. While you can get fluid from soda, juice, and alcohol, these beverages have high calorie contents. Other good sources of fluid include milk, pure fruit juices, tea, and broth. You don’t have to drink plain water to meet your hydration needs. Try carrying a water bottle with you wherever you go, including around the office, at the gym, and even on road trips.If you need some extra help consuming enough water, check out these tips for drinking more: You may be able to meet your water intake goal by drinking when you are thirsty and with your meals. If you may be at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating. So are active people, like marathon runners, who drink large quantities of water in a short period of time. People with a smaller build and children are at a higher risk of developing this condition. Water intoxication hyponatremia is uncommon. Your sodium levels decrease and can lead to what is called hyponatremia. When you drink too much, the extra water can dilute the electrolytes in your blood. Hyponatremiaĭrinking too much water may be dangerous to your health as well. Your doctor will likely give you intravenous (IV) fluids and salts until your symptoms go away. If you have severe dehydration, you may need treatment at the hospital. Mild dehydration may be treated by drinking more water and other fluids. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual. You may also notice you aren’t urinating as frequently or that your urine is dark. Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. Dehydration happens when your body loses more water or fluid than it takes in. Your body is constantly using and losing fluids through actions like sweating and urinating. There are risks of drinking too little or too much water. Your doctor may even suggest adding drinks with electrolytes to keep your electrolyte balance more stable. When you have a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink more water.If you live at an elevation greater than 8,200 feet above sea level, you may also need to drink more.You may need more water if you live in a hot climate.You may need to add even more if you work out for longer than an hour. Add an additional 1.5 to 2.5 cups of water each day if you exercise.You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting. Demographicĭaily recommended amount of water (from drinks) Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. If you’re pregnant or breastfeeding, your recommendations change. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups. This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years. Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or five cups. Recommendations for kids have a lot to do with age. Of this total, men should drink around 13 cups from beverages. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables. The current IOM recommendation for people ages 19 and older is around 3.7 liters for men and 2.7 liters for women. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding. Every system in your body needs water to function. Your body weight is made up of 60 percent water. While the eight glasses rule is a good start, it isn’t based on solid, well-researched information.
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