How much Water should I Drink - When to Drink and How Much

Water is an essential requirement of the body in order to digest the food we eat and also so as to safeguard the body from getting dehydrated, and to keep the body functional. But, how much water you need to drink is not clear. There are many confusing opinions regarding how much water one should drink per day. The health authorities used to recommend eight 8-ounce glasses of water per day as the standard requirement. That means you need to drink two liters of water per day. But that depends on other circumstances also.

Water Composition in Human Body

All of you must be knowing that 60% of our body's weight is made up of water. In children, it can be even more. But the body of women has only 55% of water as their bodies make up more fat than men.

Water is found in each and every organ of the body. But, a slightly higher percentage of water is found in blood and kidneys than other parts.

Actual water content depends upon age, health, body structure, and nature of activities also. People with more physical labor lose water easily. Lean bodies have lesser water content than fat and healthy bodies.

Further, most of the water in our body gets excreted daily through urine, sweat, and even through breath and yawning also. So, we need to replenish the water supply for the normal functioning of the body. Otherwise, it may lead to dehydration and indigestion and into many other severe consequences.

How much Water Should You Drink

• The health authorities used to recommend eight glasses of water (each glass of 8-ounce volume). But the latest researchers have found that this norm is not workable.
• The word Water includes any and all kinds of fluids that we consume daily and so, not merely restricted to water intake. So, the standard recommendation of eight glasses should be interpreted as eight glasses of Fluid instead of Water.
• Recent recommendations from the Institute of Medicine are that men require an intake of 13 cups of fluids and women require an intake of 9 cups of fluids per day. This comes to about 3.1 liters for men and 2.2 liters for women (assuming each cup contains 240 ml.). These norms are fixed after considering the daily excretion of water through urine and sweat, etc.
• So, you need to count the quantities of other fluids also into account while calculating the above-mentioned prescription. Count the volume of beverages like coffee, tea, fruit juice, and other drinks, and the fluid content of your food dishes also. All these liquids form part of your total intake of water.

Specific Factors that Influence Water Needs in Body

•  The exertion of our body due to strenuous work or exercise.often needs an additional intake of water. 
•  If you consume foods of low liquid content then also extra water is needed.
• Further, under certain health issues like vomiting or lose motions, you need to take extra water and fluids.
• During pregnancy and breastfeeding also water intake might be more than the standard quantities.prescribed.
• During summer and dry weather atmosphere, you require more water intake to tackle dehydration.

Benefits of Drinking Water

• Water helps in the breaking of food just like you add water while grinding some ingredients in a mixie for easy grinding. The harder the food you eat, the more water is needed to break and digest it.
• Water is good for your bowel movements. It cleanses your colon and prevents the pulp or mucus from being stuck to the walls.
• Water maintains the balance of bodily fluids by secreting them at the right times for supply to the digestive mechanism. For example, saliva, mucus, digestive enzymes, etc. are produced with the help of water.
• Water acts as a moisturizer for the skin and protects its good look and prevents from drying up of the skin.
• Water lubricates the muscles and tissues of the body and maintains the healthy functioning of the joints of the body.
• Water serves as the carrier for carrying the nutrients to cells of the body.
• Water helps in cleansing the body from toxins that get transported to kidneys with the water and get excreted out in the form of urine.
• Water aids in controlling the calories of the body. Due to the intake or presence of water in our food intake, we experience a heavy stomach and thereby eat less food. Thus, water helps in maintaining a good healthy body by lowering the calories (as water is calorie-free).

When to Drink Water

There are no such golden rules as to when to drink water. You can set your own rules prudently depending upon your circumstances.

As per my own latest experiences, I have set these below-mentioned timings or occasions as good standards for my drinking water.

6:30 am. Immediately after waking up, I drink One glass of water before having my tea.

8:30 to 9 am. One glass of water (after having the bath)

10 am. Half glass of water after breakfast.

11:30 am. One glass water.

1:30 pm. Half glass water after lunch.

3:30 pm. One glass water.

4:00 pm. Half cup tea.

6:00 pm One glass water.

7:00 pm. One Banana.

9 pm. One glass water.

10 pm. Half glass water after meals.

11 pm. One glass water before sleep.

3:30 or 4 am (only in summers) Half glass of water.

P.S. My meals intake includes some liquid recipe known as Rasam (which you can view in my recipes category) and thin curd.

Important Points to Note While Planning Your Water-Intake

1) Drink water when you get up from bed in the morning

2) Drink before intake of food (at least half-an-hour or one hour before)

3) Again after one or two hours after intake of food

4) Drink in between meals

5) One hour or half-an-hour before going to sleep

6) You may drink before going to the toilet also.