If you exercise or do any intense activity, you will need to drink more to cover water loss. If you are active during the day or walk or stand a lot, you’ll need more water than someone who’s sitting at a desk. If you spend more time outdoors in the sun or hot temperatures or in a heated room, you might feel thirstier faster. You may need more water in warmer months than cooler ones due to perspiration. Or, more water is necessary if you don’t eat a lot of hydrating foods that are high in water like fresh or cooked fruits and vegetables.
You will likely also need to drink more water if your diet is high in salty, spicy, or sugary foods. If you drink a lot of coffee and other caffeinated beverages you might lose more water through extra urination. You’ll also need more water if you live in the mountains or at a high altitude ( 3).
You will need more water in hot, humid, or dry areas. You might need more water than someone else. You get an average of 20 percent of your water from the foods you eat ( 1, 2). This includes fluids from water, beverages like teas and juice, and from food. National Academies of Sciences, Engineering, and Medicine is about: For adults, the general recommendation from The U.S. How much water you need depends on a lot of things and varies from person to person. Studies suggest downing a couple glasses of water before meals can also help you eat less.Share on Pinterest Ani Dimi/Stocksy United So instead of automatically reaching for a snack, try drinking some water, wait a little while, and then see if you still feel hungry. Here's another weight-loss reason to keep that water bottle nearby: Several of the symptoms of dehydration, like headaches, tiredness, and distractibility, are also symptoms of hunger. Yes, you read that right: The best way to get rid of water weight is to drink more water! However, you'd have to drink eight extra cups of water per day to increase your calorie burn by just 100 calories, with cold water giving the best boost.īeyond burning calories, getting rid of excessive water weight is the most noticeable weight-loss benefit of staying hydrated. Taking in adequate fluids throughout the day will ensure you're already hydrated when you begin your workout.ĭoes drinking more water help you lose weight?ĭrinking extra water can boost calorie burn slightly, helping you to lose weight. This discrepancy is why no matter how hard you try to stay hydrated at the gym, it never feels like enough. And even slight dehydration can cause a pretty significant decrease in performance. The effects of dehydration can be seen when you've lost just 2 percent of your body weight through sweating, which is easier to reach than you might expect! The body can lose up to 100 fluid ounces in an hour of strenuous exercise, but it can only absorb 30 fluid ounces in the same time period. The easiest way to tell is if you're thirsty! But you don't have to let it get to that point-and if you're focused on optimizing your training, you probably shouldn't. Water needs can be very specific based on your climate, diet, and personal biology.
If you find this amount of water to be far too much for your specific circumstances, or far too little, you can customize it based on your needs. ((Weight in pounds x 2/3) x 0.80) + (8 oz x (total minutes of exercise/15)) If you are a 130-pound female who works out for 45 minutes, here is how the calculator determines your recommended water intake: Our calculator then increases to the intake based on how much you exercise: another 8 ounces for every 15 minutes of strenuous exercise.
Why lower it? About 20 percent of your water intake should come from the food you eat. For most people, this will create a number slightly below the Institute of Medicine dietary reference guideline intake of 131 ounces for men and 95 ounces for women. Our fluid calculator uses the common recommendation of 2/3 of your body weight in ounces.
0 kommentar(er)
