Drinking water is utmost important and the health benefits of drinking water are numerous.
Read the top ten health benefits of drinking water below.
Plus, learn about signs of dehydration in adults; how much water you should be drinking; how to track your intake goal; and what overhydration is.
Ten Health Benefits of Drinking Water
- Increases metabolic rate (regulates temperature)
- Improves workouts and sustainability when exercising
- Reduces puffy eyes from too much sodium intake
- Improves skin appearance and health
- Flushes toxins from the body by getting rid of waste
- Relieves constipation caused by dehydration
- Improves overall digestive processes
- Curbs your thirst to avoid over-snacking – you may just be thirsty!
- Reduces your hydration dependence on soda and sugary drinks
- Lubricates and cushions your joints
Every character should want something, even if it is only a glass of water.”
– Kurt Vonnegut, Author
Signs of Dehydration in Adults
- Nausea
- A sore throat, dry throat or dry mouth
- Loss of appetite
- Feeling tired/fatigued – like being hung over
- Foggy thinking (memory, concentration troubles)
- Depression (tired and lethargic)
- Challenges with energy when exercising
If healthy, your urine color is a good indicator.
- Pale yellow urine = just right
- Darker urine = you need more water
- Colorless urine = you are overhydrated
How Much Water Should I Drink?
According to the MayoClinic, a woman of good health should drink:
About 11.5 cups (2.7 liters) (8 ounce servings) = 80 ounces
Adjust for more based on:
- If you Exercise
- Your Environment – Dry Desert Living vs Humid Ocean Living
- If you are Pregnant or Breastfeeding
How to Drink Your Daily Water Intake Goal
1. Decide on your Daily Goal
80 Ounces (2.7 liters) OR round up to 1 Gallon (3.8 liters)
For me, I drink a gallon of water per day in the Summer and at least a half gallon per day in the Winter months. I live in the desert and exercise daily.
2. Gather Tools of Measurement
Based on Your Goal of 80 ounces (2.7 liters)
8-ounce Glasses in 80 ounces = 10 glasses of water per day
Ounces in a Liter = 33.814 ounces
Your Goal for 80 ounces is 10-Eight Ounce Glasses of Water or 60% of a full gallon jug
Based on Your Goal of 1 Gallon (3.8 liters) per day like me
8-ounce Glasses in a gallon = 16 glasses
Ounces in a Gallon = 128 ounces
Your Goal for a Gallon a Day is 16 Eight Ounce Glasses of Water or 100% of a full gallon jug
Tips For Water Drinking Success
- Buy a PVC-free gallon jug to refill to calculate an entire gallon or your 60% of a gallon (80 ounces), drink it daily from the gallon container or from transferring to the secondary container. The Gallon Jug helps you gage each day how much you drank.
- Drink your water room temperature (read why) – A Chinese Medicine and Ayurvedic Medicine Tip
- Get a Water Tracker Intake Bottle which is a drinking bottle with measurements
- Use a Drink Water App for tracking and reminders
Use a Simple Drink Water App to Track Your Water Intake
Water Reminder 💧 Remind Drink
Download on Google Play
Fun App, Easy to Use You can set settings based on your daily water goal intake. You’ll receive daily notifications spread out throughout the day based on your goal. The app tracks your consumption over days too which is helpful.
Drinking Water and Exercise
- Increase your workout stamina by consuming 17 to 20 ounces of water two to three hours before exercise
- Drink at least 8 ounces of water within 30 minutes of exercise.
- Don’t overdo water consumption (chug water) too soon before; during; or after a workout
How Much Water is Too Much?
Overhydration (water intoxication) can happen yet it is rare.
Water intoxication occurs when the amount of sodium (salt) and other electrolytes in your body become too diluted and dangerously low.
To prevent overhydration:
- Spread your drinking throughout the day and stick to your goal without going too far over (consider other sources of water you’ve consumed including teas).
- Avoid consuming massive amounts of water right before exercise.
- Consume Vegetables and Fruits high in water as they have minerals like potassium to keep the electrolytes balanced.
Foods That Help Hydrate
- Watermelon (93% water!)
- Cucumbers
- Celery
- Lettuce
- Leafy Green Vegetables
- Strawberries
- Grapefruit
Summary
The Health Benefits of Drinking Water are easy to accomplish.
Benefits include: increased metabolic rate, improved workouts, reduces puffy eyes, improves skin, flushes toxins, relieves constipation, improves digestion, lubricates joints.
How to Drink Your Water
- Decide if You Are Dehydrated
- Understand How Much Water You Need
- Use Tools
- Track Each Day for Success
- Get Reminders if Needed
- Adjust Intake Based on Seasons if Necessary
Enjoy!