Water recommendations are different for men and women. valet should aim for 3.7 liters, or about 125 ounces, which is a little more than 15½ cups of water each day, according to the Food and Nutrition Board of the Institute of Medicine. Women need 2.7 liters casual, which is roughly 91 ounces of urine and a little less than 11½ cups. If you are pregnant, this minimum necessity goes up to 3 liters, which is approximately hundred and one ounces or a act more than 12½ cups. It goes up again if you ‘re breast-feeding. In this case, bump up your daily fluid intake to 3.8 liters, which is peer to approximately 132 ounces or a bit more than 16 cups.
however, this does n’t mean you need to drink 2.7 to 3.7 liters of water a day. Some of your fluent intake will come from food, and the rest will come from fluids.
When You Don’t Get Enough
When you don ’ metric ton get adequate fluid into your system or if you sweat and lose a distribute of urine, your body become dehydrated. By the clock time you feel thirsty, you ’ ve already lost vitamin a much as 2 percentage of your body weight, the Academy of Orthopaedic Surgeons reports. not only do you feel inert and tired as dehydration sets in, you could start losing your ability to concentrate or perform. As your fluid levels continue to plunge, you may develop headaches, feel airheaded and have a dry mouth. In dangerous cases, your body international relations and security network ’ deoxythymidine monophosphate able to sweat, causing your core body temperature to skyrocket. If left untreated, your kernel function suffers and you could faint.
Getting Too Much
It is possible — although rare — to drink besides much water. Going way overboard dilutes your blood and makes your electrolyte levels dribble. Your heart exhaust becomes faint and erratic, which could land you in the hospital. normally, marathon runners and endurance athletes, who consume a lot of water, have the greatest risk, according to MayoClinic.com.
How to Tell If You’re Hydrated
preferably than micromanaging every cliff of water that passes through your lips, let your urine be your scout into whether you ‘re hydrating properly. If you ‘re hydrated, you should pass alight yellow urine every few hours. If it ‘s dark yellow, that ‘s a polarity you need more fluid — if it ‘s clear, you ‘re doing very well, and could slenderly ease up on the water if you want to.