Everybody knows the importance of staying hydrated. However how much water should a man drink in a day?
It doesn’t matter whether you sit at a desk all day or you’re an extreme athlete – if you don’t drink enough water, your body will pay the price.
In this guide, we’ll look at the different benefits of drinking water.
We’ll also consider how much water is necessary to drink per day and if it’s possible to consume too much water. Finally, we will discuss ways to help you incorporate more water into your life!
Check it out below.
What are the Health Benefits of Water?
According to Harvard Medical School, water has many benefits. It ensures that every system in your body functions normally. If you become dehydrated, your body starts to shut down because it can’t work efficiently.
Water regulates the body’s temperature and prevents it from becoming overheated. This is important during hot weather conditions and while performing intense exercise. It enhances physical activity by balancing electrolyte levels. Besides, it plays a key role in the excretory system.
Drinking water helps to flush wastes from the body. This occurs through urination and perspiration. Furthermore, it prevents constipation and removes bacteria from your bladder. What comes out is just as important as what goes in!
H20 also lubricates and cushions the joints. If you don’t drink enough water, you’re more likely to suffer injuries and feel pain while exercising. Even mild dehydration can produce a profoundly negative effect.
You’ll experience symptoms like dizziness, low blood pressure, and a lack of energy. The longer you go without water, the more serious these symptoms will become. Hallucinations are not unheard of. That’s why you must drink enough water every day!
How Much Water is Healthy to Drink Per Day?
You can indeed overdrink water. Your kidneys struggle to get rid of the excess water, and this dilutes the sodium content of your body. But realistically, this is unlikely to be a problem for many people.
That is why it is important to know how much water should a man drink in a day.
Unless you have health issues that cause you to retain water or kidney and heart issues, you should drink as much as you can.
If you’re exercising a lot, you must replace the water that you lose through sweating. Similarly, it’s important to keep taking in fluids on a sunny day. High altitudes can also lead to dehydration, so be aware!
According to Harvard Medical Review, most healthy people should drink two to three cups of water per hour. However, if you’re performing heavy exercise, this will increase dramatically.
The U.S. National Academies of Sciences, Engineering, and Medicine states that men should strive for about 15.5 cups of water per day (3.7 liters), while women require about 11.5 cups (2.7 liters).
A good way to detect your hydration levels is to check the color of your urine. As you become increasingly dehydrated, it will turn a brighter yellow and smell stronger. Ideally, you should strive for clear urine at all times.
Realistically, water consumption will vary between individuals.
Physically ill individuals who experience symptoms like vomiting or diarrhea will also need to consume more water to replace the increased amount of fluid they’re losing. The same is true of breastfeeding women.
It’s advisable to drink before, during, and after every meal as well as before, during, and after exercise. Try to sip more throughout the day!
Is Water with Lemon Healthy?
Many people like to take their water with lemon. They’ll squeeze it into a glass or a jug because it adds a hint of flavor to the liquid.
But is water with lemon healthy? The short answer is yes, lemon water is extremely beneficial. There are many positive aspects to drinking it. Check these out now.
Hydration
Firstly, it promotes hydration. Many people find water boring to drink because it doesn’t have a strong flavor. However, by adding lemon, water becomes more tasteful, and it motivates them to consume more.
Clear Skin
Water is already great for your complexion because it helps flush out toxins. It also maintains your skin’s elasticity, so you don’t experience lines or wrinkles. There are myths about water’s ability to improve the quality of the skin, but this is true!
Lemon brings this to the next level. Vitamin C can also reduce skin damage and reduce wrinkling.
Vitamin C
Citrus fruits like lemons, limes, and oranges are an excellent source of vitamin C.
This is important because it reduces the risk of heart diseases. It can also lower blood pressure and the chance of stroke. Many people also consume vitamin C because they believe it will strengthen their immune system.
Studies are conflicted about the latter, but there’s no doubt that vitamin C is very important.
Is Water Good for Losing Weight?
Water can indeed help people lose weight.
Firstly, many people experience what they believe to be hunger pangs in the evening after dinner. If they drink a cup of water, they realize that they were only thirsty. Drinking water can encourage you to eat less!
Water doesn’t contain any calories, so it’s great for weight loss. It also increases your resting energy expenditure. Effectively, if you’re hydrated, you will burn more calories throughout the day.
Most people who are trying to lose weight will drink more water than before. This includes athletes like boxers who try to cut large amounts of weight in a short period.
Another tip is to drink more water before meals. This is especially beneficial for middle-aged and older adults because it can lower their calorie intake. If they feel full, they will want to eat less food.
Some people also advocate drinking lemon water in the morning because they believe it aids digestion. However, this is debatable.
How to Incorporate More Water into Your Daily Life
Now it’s time to talk about ways to consume more water. Some easy hacks will help you stay hydrated!
Fill A Water Bottle
Many people fill a designated two-liter bottle and carry it with them to the office. They’ll sip on it through the day. This ensures that they stay hydrated and don’t forget to drink.
There are many bottle sizes out there for everybody’s needs!
Flavored Water
We’ve already discussed lemon water, but there are many other fruits that you could use instead. Citrus fruits infuse perfectly with water, but there are other possibilities too. You’ll gain extra health benefits as well as a bit of flavor.
Coconut Water is another tasty option that some men prefer for hydration. Check out our detailed post all about How good is Coconut Water for you.
Drink Tea/Coffee
Does Drinking Tea or Coffee dehydrate you? No, it does not.
There is a common belief that the caffeine levels in tea or coffee dehydrate frequent drinkers. However, this is a myth. It’s not as beneficial as consuming pure H20, but it still counts toward your daily water intake.
So don’t worry about enjoying your morning cup of Joe!
Replace Other Drinks
That being said, you can replace other drinks with water.
For example, lemon juice contains a lot of electrolytes. This makes it perfect as a workout drink. Regular energy drinks have a lot of sugar, so they’re not the best option if you’re trying to lose weight.
Meanwhile, avoid fizzy drinks and fruit juices. It’s much more beneficial to eat whole fruits and drink water.
How Much Water Should A Man Drink in A Day
As you can see there is no hard and fast rule about exactly how much water a man should drink. Everyone has their own opinion on the matter.
I personally believe in drinking as much water as you can in a day. It is hard to drink too much water.
Most of us are dehydrated normally so adding a lot of water into our daily routine will help more than hurt.
I have seen challenges that push you to drink a gallon of water daily. But in normal everyday life for a Dad that is just not necessary.
How do you find ways to get more water into your daily life?