BY: ALVA POLETTI
We all know that drinking water is crucial for our physical well-being and that it has also become somewhat of a trend in recent years. Yet, determining the right amount to drink, when to drink it, and how much, still seems to be up for debate. So, how much water should one actually drink? I made it my mission to unravel the mysteries surrounding water intake, seeking a simple answer or even better –– a universal equation. And I must say, I’ve done pretty good. Now, without further a do, let's dive into (see what I did there ;)) the research and tackle the burning question of optimal water consumption.
Source: @haileybieber
First and foremost, let's explore why water is so vital to our health. In essence, besides maintaining proper hydration levels, water regulates body temperature, aids digestion, flushes out toxins, lubricates joints, boosts energy levels, hydrates the skin, supports cognitive function, aids in weight management, and enhances physical performance. Phew! That's quite the list, but I think it underscores just how essential water is for our overall well-being.
But is there such a thing as too much water? The answer is both yes and no. While there's technically no limit to the amount of water you can consume in a day, there is a critical threshold when it comes to how much you should drink within a 15-20 minute window. Consuming two or more liters of water in such a short timeframe can be dangerous, potentially leading to water poisoning, as the excessive fluid intake can cause brain swelling.
Now, while numerous scientists and researchers offer their perspectives on daily water intake, there's no one-size-fits-all answer. Like many aspects of health, it's highly individualized. However, I found that there's a general consensus that staying adequately hydrated throughout the day is crucial. A rule of thumb is to aim for 8 oz (≈240 ml) of water every hour for the first 10 waking hours, totaling approximately 2.3 liters. Then, for the remainder of the day, aim for 5 oz (≈150 ml) per hour. This recommendation applies regardless of physical activity or environmental temperature, meaning it's relevant even when lounging in bed in an air-conditioned room.
For those curious about hydration during exercise, there's a handy formula provided by Andrew Huberman and Dr. Andy Galpin called the Galpin Equation:
bodyweight in lbs / 30 = the number of oz of fluid to ingest every 15-20 minutes while exercising
Alternatively, if you're using the metric system:
bodyweight in kg * 2 = the number of ml of fluid to ingest every 15-20 minutes while exercising
It's worth noting that you don't need to strictly adhere to sipping water every 15-20 minutes for optimal hydration. The formula serves as a helpful guideline, rather than a rigid rule, offering direction on maintaining effective hydration levels during physical activity.
I hope this article was helpful in navigating and narrowing down all the information that can be found on the internet. Over n' out, peeps!
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