How much water should i drink in a day?

                   A lot of people think that they're drinking enough water but in reality, they're not. How about you? I search the internet for questions that we all want answers to and I answer them.

Today's question is, "How much water should I drink?" We're going to find out and we're starting right now! When you feel the need to drink something it's your hypothalamus reacting to changes in your electrolyte levels and your blood volume In other words it's saying, Mayday,Mayday, we're going down! Like pretty much everything else when it comes to the body there's a lot of variables on how much water each one of us should be drinking, for example,

  are you male or female? How much do you exercise? Where do you live...cause I'm coming to get you! How much do you weigh? How much do you sweat and soon... pretty much all the things that are different between each one of us.

Unfortunately because of all of the different variables there's not one blanket answer that covers every single person although there are some general guidelines, I'm gonna tell you how to tell if you're currently hydrated, #how to figure out how much water you need for your body and if you don't want to do the math don't worry about it, I'm gonna give you some rough numbers to help you wing it. How to tell if you're hydrated or not.

A fantastic indicator to know how #hydrated you are is to simply look at your urine... also known as pee. If it's clear with as light tinge of yellow you're doing a great job, keep it up, here's a sticker for you. If your body is dehydrated as little as 3% your urine is gonna start getting noticeably more yellow and this is also when your mouth starts to get dry. 5% and your urine is gonna start turning a darker chardonnay color and this is also when you might have a headache, have trouble concentrating or you might start feeling sleepy.

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More than 5% your urine starts turning a darker orange color in that case, you better start drinking up my friend because dehydration can lead to some serious problems like weakness, confusion, sluggishness, fainting, lack of concentration and muscle cramps... just to name a few. At 7% dehydration you can collapse and at 10%... you can die.

In addition to that being dehydrated can put you in a bad mood, it can give you bad breath and it can make you crave food,especially sweets because your liver isn't releasing glycogen and other nutrients that your body needs to thrive because your body doesn't have access to the fluids that it needs to make it happen.

So if you're craving sweets you might just need to reach for a bottle of water or some fruits or a handful of vegetables because they have a higher water content then... lets say...candy bar. You can also do what's called a skin turgor test and basically what that is, is you pinch an area of your skin and see if it rebounds quickly or not.If it does then you're probably okay if it doesn't you need to get to drinking. Now I'm going to tell you how to figure out how much water you need to be drinking.

According to the USDA an adult male should have a total water intake that includes water from food and beverages of 3.7 liters per day. That's about one gallon. If you're a female your total water intake is about 2.7 liters per day or about three-quarters of a gallon. You can also go by the 8x8 rule which is what most nutritionists recommend because it's easy to remember. Basically.

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you get eight servings of water per day of eight fluid ounces but for the record, there isn't any scientific evidence to back up the 8x8 rule so for your body you might need more or less water than the 8x8 rule provides. If you want to do the math to figure out how much water your body needs, here's how you figure it out.

Multiply your weight by two-thirds or 67%. For example, if you're a hundred and eighty pounds you would multiply 180 by point 67 which would give you a hundred and twenty point 6. We're going  to round that up to 121 so now you know if you're 180 pounds that you need to drink a hundred and twenty one ounces of water per day.

If you measure your weight in kilograms then you can multiply how much you weigh by point four five and that's going to go ahead and convert it over to pounds for you, and then you can do the same math.

If you work out, it's a good rule of thumb to add 12 ounces of water for every 30 minutes that you exercise because of all the sweat that your putting out. With all of that said, you should know that the World Health Organization said that it's impossible to make one water intake recommendation that's going to cover everybody, which is why it's important to know that the function of the math and the 8x8 rule is to give you a general idea, a starting point based on your weight and your lifestyle.

 If you start with those numbers then you can increase or decrease your fluid intake based on how you feel, the color of your urine and by doing skin turgor tests. If you got anything useful from this article please share it. It would be awesome of you to share this article on your Facebook page or your Twitter account so that people in your social circle can know how much water they should be drinking and if you're feeling tired or sluggish or anything else, I would go grab some water right now.

Thank you so much for watching all see you next time! 

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