Water is a necessity. We need to drink to survive and stay healthy because every cell, every organ needs water. Without it, we couldn't survive.
First things first. So, how much water is enough? If you think the answer is 8 glasses each day, you may be wrong.
The 8x8 rule is common today (where you drink 8 ounces of water, 8 times per day), but it may not be quite accurate.
Unfortunately, there's no one size fits all for this question. Everyone is different and require different levels of water, which is based highly on body size, gender, and your activity level. How much do you sweat in an average day, for example?
A doctor or registered dietitian can help you determine your personal water needs. However, you can also do some self-experimentation. Track your water intake using a water calculator/phone app, a planner or journal. Some fitness pros choose to track their daily food intake as well as water in food journals.
You can also keep a lookout for these easy warning signs of dehydration:
1. Cramps and muscle spasms
Muscle cramps or spasms begin when the body is low in electrolytes, particularly magnesium and sodium chloride. This is common in athletes or people who work out or sweat and fail to replenish the body's water.
2. Dark yellow pee and constipation
To expel our body's waste, whether number one or two calls, we need water. Liquid pushes waste out of the body and keeps you nourished, so if your urine is unusually dark in color or you're having trouble expelling waste, you may need more water.
3. Mental fog and trouble concentrating
When your brain consists of three-fourths water, a lack of liquid can cause difficulties concentrating and performing basic tasks.
4. Fatigue and cranky mood
Even mild dehydration can completely drain your energy and leave you feeling tired. A lack of water can cause your metabolism to shut down, which leaves you feeling like you need to catch some serious zzz's.
Usually caused by low blood pressure, dizziness from dehydration can take place because the blood is not properly thinned and moves more slowly throughout the body.
When dehydration kicks in, the blood is no longer thinned enough to allow oxygen to transport to the brain. Instead of reaching for the painkillers, grab a nice glass of water to cue your throbbing head.
7. Thirst and dry mouth
Probably the most obvious sign of dehydration, thirst and dry mouth are your body's first signs that you need to drink water. Think of thirst as a 'watering-time' alarm.
8. Dry eyes
Not drinking enough water affects all areas that require moisture, like your eyes. Dry, bloodshot eyes may appear when you're dehydrated because your tear ducts begin to dry up, and you may even have trouble crying when the time is right. If you wear contacts, this could cause some added harm if you're not careful.
9. Cracked Lips and dry skin
As the body begins to dry out, it will conserve what little water reserves it does have for your vital organs. This means your lips and skin receive moisture only after the most important pieces of the body drink first, which is why they begin to dry out.
10. Joint pain
Because your cartilage and spinal discs are made up of 80% water, dehydration can lead to some seriously surprising joint pain. For me, the pain starts in my knee (a bad knee from a previous injury) and extends to my ankles when I haven't drunk enough. Water lubricates the joints and cushions the impact of your movements.
How will you work on drinking more water each day? Let me know your plain in the comments below.