Are you aware of whether you're drinking enough water throughout the day? In this article, we'll share the potential consequences for your body if you don't drink enough water, and we'll also show you how much water you might need!
Drinking sufficient water
We all know that it's essential to stay hydrated throughout the day. Our body and brain are composed of 78% water. This fluid is necessary to keep our system functioning, particularly for the supply and removal of essential nutrients and waste products.
Consequences of not drinking enough water
The first symptom you'll notice when you're not drinking enough water is thirst. This may affect your mood, and it can also be a significant cause of fatigue and headaches. Additionally, experiencing muscle cramps, constipation, or dry skin might be linked to inadequate water intake. Ensuring the right hydration balance in your body can positively impact your concentration, productivity, and even improve your sleep at night.
Benefits of drinking water
Sufficient water intake is not only essential for the overall functioning of the body but also for optimal digestion and a balanced hormone system. If your goal is to feel fit, energetic, and perhaps loose a few pounds, drinking enough water is of utmost importance.
We emphasize the importance of choosing water over calorie-containing beverages like sugary drinks or fruit juices. Water doesn't contain sugars or substances that strain your body unnecessarily. This will have no adverse effects on your weight and won't cause an energy crash. Instead, the hydration will support your body's optimal functioning.
How much water should you drink per day?
So, how much water should you ideally drink? The general advice is about 1.5 to 2 liters of water per day, but for a more accurate amount, you can calculate it based on your body weight. Research suggests that a rough guideline is about 35 milliliters per kilogram. That means 0.035 times your body weight equals the number of liters you can drink. If you weigh 70 kilograms, you could aim for approximately 2.45 liters of water per day.
Struggling to drink plain water? If you find it challenging to drink mostly plain water, you can experiment by adding some flavor. Try adding a slice of lemon, a sprig of mint, cucumber, or some red fruits to a jug of water. You can find out what works best for you, but our advice remains: make sure to drink enough water each day!
Tip for drinking enough water
Lastly, we have a health tip from Dr. Richard de Leth: the principle of "bulk drinking." This principle can be helpful to ensure the continuity of sufficient hydration (you don't have to constantly remind yourself – set a reminder to help you), but it also ensures that you don't drink too frequently. Your body needs periods of rest, and it's actually good not to drink (too much) during meals.
The "bulk drinking" principle involves drinking less frequently but in larger quantities. A practical way to implement this is to drink 3 glasses of water at 3 specific times throughout the day. For example, right after waking up, between breakfast and lunch, and between lunch and dinner.
Looking for more health tips? Our personal trainers in Amsterdam are ready to assist you!
