Wondering how much water you should drink each day? Consuming the right amount of water per day is extremely vital to maintaining a healthy and happy life as water is not just good for your joints, skin, and organs, it's also the main component of your body, making up about 60% of it. Let's discover the truth about how much water you need to drink, and why sparkling water may be a better option than still water.
Can You Drink Too Much Water Per Day?
Absolutely, you can overindulge on water, it's called hyponatremia, but it's extremely rare. Hyponatremia happens when you drink so much water that your kidneys can't excrete the excess water. The electrolyte content of your blood gets diluted causing low sodium levels in your body, and can be life-threatening. But let's not panic, it's very unlikely unless you're gulping down gallons of water within hours. So, while it's important to remain hydrated, remember that it's all about balance.
7 Signs Your Body Is Dehydrated
When your body isn't getting enough water, it's not shy about sounding the alarm. Here are some tell-tale signs that you may be dehydrated:
#1. Feeling Thirsty
Your body's first line of defense, it's like your body's polite way of saying, "Excuse me, could we get a refill over here?" When you start feeling thirsty, this is your sign to grab a glass of water and rehydrate.
#2. Dry Mouth and Lips
This isn't just uncomfortable, it's your body's SOS signal for hydration. When you're dehydrated, your body begins to limit the amount of saliva it produces in an effort to conserve water. This results in the feeling of a dry mouth and lips. Additionally, because our lips don't have oil glands to keep them moist, they become particularly susceptible to drying out when our hydration levels take a dip. If your mouth and lips are feeling dry, listen to the call and start rehydrating!
#3. Decreased Urine Output
If your trips to the restroom are less frequent, or if your urine is dark in color, that's your body conserving water because it's not getting enough. While it varies from person to person, normally urine should be light in color and one should be going to the restroom between six to eight times per day.
Not all headaches are due to dehydration, but if you've got a pounding headache and are feeling thirsty, these might be linked. Dehydration can cause a decrease in blood volume and other bodily fluids, contributing to headaches.
#5. Fatigue or Feeling Drowsy
Water is a vital source of energy for your body. When you're low on water, you may feel tired or lethargic. Try drinking a glass of water and see if your energy levels rise before resorting to coffee or energy drinks.
#6. Confusion and Irritability
Just like a car sputtering without fuel, our brains don't operate well without hydration. Water keeps our whole body functioning properly so it should come as no surprise that our mood can be affected by our dehydrating habits.
Insufficient intake of fluids can lead to dehydration, which in turn can affect your blood pressure levels. It is important to make sure you are consuming enough fluids throughout the day to maintain proper hydration and avoid potential negative health consequences.
Remember, dehydration isn't a "sip it and forget it" situation. It's crucial to consistently hydrate.
Related Read: Does Sparkling Water Hydrate You?
Surprising Facts About Your Water Intake
Before we delve deeper into the virtues of sparkling water, let's unravel some fascinating facets of water intake that you might not be aware of. Did you know the sensation of thirst actually occurs when your body is already in a state of slight dehydration? Yes, that's right! By the time you crave a glass of water, your body has already lost around 1% of its total water content. Therefore, it's always a good idea to sip on water throughout the day, even if you don't feel particularly parched.
Now, let's bust a common myth - the notion that drinking lots of water can help with weight loss. While it's true that water can help curb hunger pangs and prevent overeating, simply increasing your water intake without any dietary or lifestyle modifications will not magically melt away those extra pounds. However, replacing sugary drinks with water or sparkling water can contribute to weight loss, due to reduced calorie intake. So, the next time you reach for a fizzy soda, why not opt for a refreshing glass of sparkling water instead?
Can You Drink Bubbly Water While Fasting?
Absolutely! Bubbly water, otherwise known as sparkling water, is a fantastic choice while fasting. As it contains no calories, sugars, or artificial sweeteners, it poses no threat to your fasting regime. Besides, the fun and refreshing fizz of sparkling water can help to curb hunger pangs and keep your palate entertained during your fasting hours.
Although we are impartial to making sparkling water from home using a soda maker, if you choose to drink bottled or canned sparkling water, make sure that it does not contain any extra flavorings as this does contain calories and could potentially affect your fasting.
Related Read: Sparkling Water vs. Still Water: What's the Difference?
Drinking Sparkling Water While Intermittent Fasting
Intermittent fasting is a current dietary trend where one alternates cycles of eating and fasting. However, it doesn't imply giving up on one's favorite foods; it's all about when you consume them. This method has become increasingly popular due to its potential advantages in weight loss, metabolic health, and even longevity.
But here's the catch - during the fasting period, the intake of calories is strictly limited. That's where sparkling water comes in as a lifesaver (or should I say "fast-saver"?). It's a calorie-free option that helps to keep you hydrated - which is essential during fasting windows. And let's be real, sometimes plain old water can get a little boring. But the benefits don't stop there! The carbonation in sparkling water may give you the illusion of fullness, serving as an appetite suppressant. This means you can comfortably get through the fasting period without feeling excessively hungry.
So, next time you're fasting, don't forget to stock up on some sparkling water to help you power through!
How Much Soda Should You Drink in A Day?
When it comes to sugary soda, moderation is key. While it's okay to enjoy a can of soda every now and then, daily consumption can lead to adverse health effects due to its high sugar content. According to the American Heart Association, men should limit their intake of added sugars (which includes sugars in soda) to 36 grams per day, and women should limit theirs to 25 grams. To put this into perspective, a single 12-ounce can of soda typically contains around 39 grams of sugar, which is over these recommended daily limits. Therefore, it would be advisable to limit consumption of sugary soda as much as possible. Consider swapping out sugary soda for sparkling water, which offers the same effervescence without the added sugars.
How Can I Incorporate More Water In My Daily Routine?
Incorporating more water into your daily routine doesn't have to feel like a chore. Here are a few tips to help you up your hydration game:
- Start and End Your Day with a Glass of Water: What better way to jumpstart your day than by giving your body what it needs the most? A glass of water first thing in the morning can kickstart your metabolism and help you start the day on a high note. Did you also know that replacing your morning water with sparkling water is a great alternative for those who enjoy intermittent fasting? The bubbles in sparkling water give your stomach the illusion of feeling full. We also can't forget that glass of water, sparkling or still, right before bedtime can keep your hydration level up throughout the night.
- Set Hydration Reminders: In the hustle and bustle of daily life, it's easy to forget to drink water. Setting reminders on your phone or computer can help you keep your hydration schedule on track.
- Eat Your Water: Foods with high water content can also contribute to your daily hydration. Fruits and vegetables like cucumbers, lettuce, watermelon, and strawberries are delicious and hydrating!
- Switch It Up with Sparkling Water: If you're finding plain water a bit too...well, plain, then sparkling water is your new best friend. Not only will it make your water intake a bit more interesting, but it also comes with its own set of benefits. Read more about the health benefits of sparkling water today!
Listen to Your Body and Stay Hydrated
Staying hydrated is not merely a routine, but a necessary habit for optimal health and well-being. With the profound benefits that water, especially sparkling water, brings, it's time to rethink our choices and prioritize hydration in our daily lives. Remember, it's not just about quenching your thirst, it's about nourishment, rejuvenation, and maintaining a balance that allows your body to function at its best. So, fill up that glass, make a toast to good health, and let hydration be your life's sparkling affair!