How Much Water Should You Drink Every Day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

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

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water
Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat 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.

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.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

What about the advice to drink 8 glasses a day?
Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
• Intense exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. You may also need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions, such as heart failure and some types of kidney, liver and adrenal diseases, may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 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 of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and spinach, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated
Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6.3 cups (1.5 liters) or more a day if you were to keep track — your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.

To ward off 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

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, 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 Health Benefits of Drinking Water

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.Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly.

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.

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.

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.

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.

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.

7. Regulates Body Temperature

An ample amount of water in the body also helps regulate body temperature. The thermal properties of water and its ability to release heat from the body when sweat evaporates from the surface of the skin greatly helps maintain an even body temperature.

8. Promotes Healthy Skin

Water keeps the body well hydrated and improves capillary blood flow, which promotes healthier and younger-looking skin. Water helps replenish skin tissues, moisturizes skin and increases the elasticity in your skin.

9. Relieves Hangover

Drinking water works as a simple yet effective way to get rid of hangover as well. Being a diuretic, alcohol causes you to pee much more than you take in. Thus, water helps rehydrate the body and speed up recovery.

10. Beats Bad Breath

Bad breath is a clear sign that you may not be drinking sufficient water. It keeps your mouth moist and washes away food particles and bacteria. It also dilutes the smelly compounds that oral bacteria create.

So, drink sufficient water and also rinse your mouth with water, especially after having a meal or snack to control odors and remove bacteria and food debris stuck between your teeth and gum line.

To conclude, it is essential to make necessary efforts to drink adequate amount of water daily. To derive the various health benefits of water, make sure to drink filtered water. Along with water, also take more fluids and eat more fruits and vegetables that are high in water content.

Is Water Intake Important For Skin Health and Beauty?

We all know the rules for beautiful, clear skin. Apply plenty of sunblock. Cleanse well. Get plenty of sleep and drink your 8 glasses of water per day. But how essential is drinking plenty of water for beautiful skin?

Water's importance in maintaining proper health is indisputable. 70% of the body is made up of water, and it is a vital component of any healthy diet. So many of the body's functions require water: it keeps your bowels regular, flushes toxins from your body and energizes your muscles.



True or false: drinking plenty of water helps your skin to glowThere is, however, surprisingly little evidence of the ability of water to improve the condition and appearance of the skin. After water is ingested, it has to be absorbed by the digestive system, then filtered through the kidneys and then diverted to all the internal organs before it reaches skin cells, meaning that most of it will be eliminated before it ever reaches the dermis.

There is also no evidence that drinking more water allows the body to retain more moisture, in the skin or in any other part of the body. A dehydrated person will have drier, scaly skin, but if you are properly hydrated there is no evidence that drinking extra water can 'plump up the skin' or give it a glow.

In a test done by Dr. Mehmet Oz for his popular TV show, Dr. Oz, he compared the skin conditions of a pair of twins, one of whom drank no water for a week, but took in water only through food. At the end of the week, there was no difference in the condition of the skin of both girls. A study done by the British Nutrition Foundation also concluded that there currently appears to be very little scientific evidence relating to the effects of water consumption on skin hydration, and whether drinking more or less water actually has any impact on skin appearance. Researcher Heather Yuregir said: "Drinking water for the sake of drinking water really has no effect on improving the appearance of skin."
“Humans aren’t like plants. Our skin doesn’t perk up when we consume water,” concurs Katie Rodan, a dermatologist in the San Francisco Bay area and a coauthor of Write Your Skin a Prescription for Change.


So how can we keep skin hydrated?

Your skin type, whether it’s dry, oily, or a veritable combo platter, is largely determined by your genes. That natural moisture level then fluctuates depending on what your skin’s protective lipid barrier is exposed to. This lipid layer helps keep moisture in and germs and irritants out. (That’s why dry skin can become red and itchy.)Most of the appearance of the skin is in the outermost layer of the epidermis. If this topmost layer doesn't contain enough water, skin will lose elasticity and feel rough.



Some ways to improve hydration in this layer include minimizing exposure to dehydrating elements such as low humidity, harsh winds, dry heat, high altitude, sun and air-conditioners. Skin cleansers and products that strip the skin of natural oils, or contain alcohol can also be very harsh on the skin.
Eating foods rich in Vitamins A, B, C and E, contained in a range of fruit and vegetables, help keep the skin elastic, protect it from age-related damage and help with the growth of new skin. Foods rich in the essential fatty acids found in walnuts, flaxseed, salmon, and olive oil can also help skin cells stay hydrated. If you have very dry skin or eczema, consider flaxseed oil, evening primrose oil, or borage-oil supplements. All are good sources of alpha or gamma linolenic fatty acids. A study by the Institute of Experimental Dermatology, in Germany, showed flaxseed or borage oil supplements can help increase skin moisture and reduce roughness.



A good moisturizer is also a good first defense against drying skin. Key ingredients to look for include stearic acid and emollient ceramides. Don't forget to protect your skin from the drying and aging effects of the sun with a good high-SPF sunscreen.

Eating and Exercise: 5 Tips to Maximize Your Workouts

Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it's a casual workout or a serious athletic competition.

Here are five tips for eating and exercise to help maximize your exercise and athletic performance. Just keep in mind that the duration and intensity of your activity will dictate how often and what you should eat and drink. Running a marathon demands more energy in the way of food than does walking two miles — but whatever your exercise, you'll benefit from paying attention to your meals and snacks.

1. Eat a healthy breakfast

If you exercise in the morning, get up early enough to eat breakfast — that may mean one to two hours before your workout. Most of the energy you got from dinner the previous night is used up by morning, and your blood sugar may be low. If you don't eat, you may feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a lighter breakfast or drink something to raise your blood sugar, such as a sports drink. Emphasize carbohydrates for maximum energy.

Good breakfast options include:

Whole-grain cereals or bread
Low-fat milk
Juice
Bananas

If you're not a fan of eating in the morning before you work out, try a sports drink or have a bigger bedtime snack the night before. And remember, if you normally have coffee in the mornings, a cup or two before your workout is probably OK. Just don't try any foods or drinks for the first time before a workout, or you risk an upset stomach.

2. Size matters

Be careful not to overdo it when it comes to how much you eat before exercise. The general guideline:

Large meals: Eat these at least three to four hours before exercising.

Small meals: Eat these two to three hours before exercising.

Small snacks: Eat these an hour before exercising.

Eating too much before you exercise can leave you feeling sluggish, or worse, with a case of diarrhea or stomach cramps. Eating too little may not give you the energy to keep you feeling strong throughout your workout.

3. Snack well

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy, but they can help keep up your blood sugar and prevent distracting hunger pangs.

Good snack options include:

Energy bars or drinks
Bananas or other fresh fruit
Yogurt
Fruit smoothies
Whole-grain bagel or crackers with peanut butter
Granola bars

A healthy snack is especially important if you plan a workout several hours after a meal.

4. Eat after you exercise

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible. If you aren't hungry after your workout, drink juice or a sports drink to provide replenishing carbohydrates.

Good post-workout food choices include:

Yogurt and fruit
Peanut butter or meat sandwich
String cheese and crackers
Nuts and dried fruit
A regular meal with meat, starch, and cooked vegetable or salad

5. Drink up

Don't forget to drink fluids to help optimize your exercise and workouts. You need adequate fluids before, during and after exercise to help prevent dehydration.

To stay well hydrated for exercise, the American College of Sports Medicine recommends:
Before your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water during the two to three hours before working out.

During your workout: Drink about 1/2 to 1 cup (0.12 to 0.23 liters) of water every 15 to 20 minutes. You may need more the larger your body is or the warmer the weather is.

After your workout: Drink roughly 2 to 3 cups (0.5 to 0.7 liters) of water for every pound (0.5 kilogram) of weight you lose during the workout.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, use a sports drink. Sports drinks can help maintain your body's electrolyte balance and give you a bit more energy because they contain carbohydrates.

Let experience be your guide. When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you. Consider keeping a journal to monitor how your body reacts to meals and snacks so that you can tweak your diet for optimal performance.

10 Foods Nutritionists Love

10 Foods Nutritionists Love

In a perfect world, everything we eat would taste delicious, be super-convenient, and offer plenty of nutritional benefits. But do such foods exist in the real world?
They certainly do -- and hard-to-find specialty foods need not apply. These 10 nutritionists' favorites are versatile and delicious, and most can be prepared in a flash.

Beans

Calypso, scarlet, black turtle, cranberry -- even the variety names of this delicious food are pretty cool.
They’re such a nutrient dynamo that beans are the only food recognized in two food groups, vegetables and proteins, says Connie Evers, RD, author of How to Teach Nutrition to Kids.

Greek Yogurt

Smooth, creamy, and extra-thick, Greek yogurt is a great source of protein, potassium, and calcium and is also an important source of probiotics.
The nutrients in yogurt help build strong bones, aid digestion, and keep your immune system going strong. Along with having less watery whey than regular yogurt -- which helps make the Greek variety super-thick -- Greek yogurt also has less sodium and fewer carbs than regular yogurt and packs twice the protein.

Sweet Potatoes

One of the most nutritious vegetables you can eat -- especially if you leave the skins on -- sweet potatoes are rich in heart-healthy potassium and vision-boosting vitamin A. Fat- and cholesterol-free, sweet potatoes also have a rich, sugary flavor while still being low in calories.

Powerhouse Peanuts

Like other legumes, peanuts are packed with the protein your body needs to build and repair muscle.

Kefir

Kefir is a fermented drink usually made with cow, goat, or sheep's milk, though it can also be made from rice, coconut, or soy milk.

Vitamin-C Rich Strawberries

Strawberries may be the favorite fruit of summer. More than just juicy and sweet, strawberries also pack 160% of your daily vitamin C inside that succulent scarlet skin.
Strawberries are a great source for digestion-boosting fiber, for vitamin C, which helps keep teeth and gums in good condition, and for flavonoids, which may improve mental function and fight breast and prostate cancer.

Mushrooms

Mushrooms don't just add flavor to a stir-fry; they're also low in calories and an excellent source of the cancer-fighting mineral, selenium.

Pineapple

"I love pineapple!" says Elisa Zied, RD, author of Nutrition at Your Fingertips. A great source of vitamin C, this super-sweet fruit is also rich in minerals, fiber, B vitamins, and enzymes.

Pistachio Nuts

Pistachios aren't just delicious. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber -- one nutrient many of us just don't get enough of.

Sunflower Seeds

Sunflower seeds are small, but they're mighty. They contain healthy monounsaturated and polyunsaturated fats, which may lower your cardiovascular risks and lower blood pressure, and have protein and fiber, both of which help fill you up, says Zied.

Crunchy Snack: Popcorn

It's crunchy and a bit addictive, but popcorn can be good for you.
That's because popcorn is actually a whole grain -- and most of us aren't getting nearly enough in our diets, says Zied. Air-popped popcorn is low-fat, has only 30 calories per cup, and comes with a boost of fiber, protein, vitamins, and minerals. It even contains antioxidants that can protect against cancer.