Sign up FAST! Login

14 Signs You're Not Drinking Enough Water


Stashed in: #health, Fitspo, Awesome, Nutrition!, Water!, Health Studies

To save this post, select a stash from drop-down menu or type in a new one:

So... How much water is enough?

The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

This is called the 8×8 rule and is very easy to remember.

However, there are other health gurus who think we’re always on the brink of dehydration and that we need to sip on water constantly throughout the day… even when we’re not thirsty.

As with most things, this depends on the individual and there are many factors (both internal and external) that ultimately affect our need for water.

I’d like to take a look at some of the studies on water intake and how it affects the function of the body and brain, then explain how to easily match water intake to individual needs.

Can More Water Increase Energy Levels and Improve Brain Function?Glass of water

Many people claim that if we don’t stay hydrated throughout the day, our energy levels and brain function can start to suffer.

There are actually plenty of studies to support this.

In one study in women, a fluid loss of 1.36% after exercise did impair both mood and concentration, while increasing the frequency of headaches (1).

There are other studies showing that mild dehydration (1-3% of body weight) caused by exercise or heat can negatively affect many other aspects of brain function (234).

However, keep in mind that just 1% of body weight is actually a fairly significant amount. This happens primarily when you’re sweating a lot, such as during exercise or high heat.

Mild dehydration can also negatively affect physical performance, leading to reduced endurance (567).

Bottom Line: Mild dehydration caused by exercise or heat can have negative effects on both physical and mental performance.

Does Drinking a Lot of Water Help You Lose Weight?

There are many claims about water intake having an effect on body weight… that more water can increase metabolism and reduce appetite.

According to two studies, drinking 500 ml (17 oz) of water can temporarily boost metabolism by 24-30% (8).

The top line below shows how 500 ml of water increased metabolism (EE – Energy Expenditure). You can see how the effect diminishes before the 90 minute mark (9):

Graph Showing How Water Can Boost Metabolism

The researchers estimate that drinking 2 liters (68 ounces) in one day can increase energy expenditure by about 96 calories per day.

It may be best to drink cold water for this purpose, because then the body will need to expend energy (calories) to heat the water to body temperature.

Drinking water about a half hour before meals can also reduce the amount of calories people end up consuming, especially in older individuals (1011).

One study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t (12).

Overall, it seems that drinking adequate water (especially before meals) may have a significant weight loss benefit, especially when combined with a healthy diet.

Bottom Line: Drinking water can cause mild, temporary increases in metabolism and drinking it about a half hour before meals can make people automatically eat fewer calories.

More at the link:

http://authoritynutrition.com/how-much-water-should-you-drink-per-day/

Ok so nobody really knows how much is sufficient?

Seems like 8x8 is more than enough. 

The color of your urine can tell you how hydrated/dehydrated you are.  It should be a pale yellow. Dark yellow means you're dehydrating. As for how much you should drink, everyone is different. For example it depends on your level of activity, height & weight, gender, even what type of climate you live in. 

Good answer, Tim. I also found this on Pinterest but it seems like pseudo science. 

chart how much water should I drink

I've never tried something that "Mazimizes" abstract claims before... what's that like?

It's strangely devoid of an X factor. 

You May Also Like: