When it comes to hydration, tt has been widely accepted that you should follow the 8 by 8 rule – eight 8-ounce glasses of water (about 2 liters or half a gallon) per day. This has been the rule — we embraced this rule like it’s doctors’ prescription.
But then, over the years, there are many different opinions on how much water you should be really drinking everyday. The 8 by 8 rule is just a general amount thrown in casually to keep yourself away from dehydration.
Your water requirement depends accordingly on your type of activity, condition of your body, age, and body size.
Identifying how much water you need in each activity everyday, is very important to keep yourself in good condition and not to aggravate any health problem.
Water Intake Recommendations
Everyday, your body loses water via urine, sweat, breathing and bowel movements. In order to replace these water loss, follow the guidelines below:
Before, During, and After Workouts
‘Every pound lost, replace it with 16-20 oz of water.’ This is the ideal rule if your working out.
To ensure you are well hydrated, drink :
- 15 -20 oz of water one to two hours before workout
- 8 -10 oz 15 minutes before you begin
- another 8 oz every 15 minutes during working out
Increase a little more if your doing outdoor activities. Remember that by simply drinking enough water, you can improve your performance.
If most of your daily activities are somehow a sedentary type, some health experts said that you should not worry about the 8X8 rule.
But others maintain drinking 2 glasses of water in the morning, 2 glasses during lunch and another 2 glasses during dinner. If you had snack between meals, a glass of water is necessary.
If you feel lethargic or if your urine is a little dark in color, especially if you haven’t taken any meds or foods – which could be the reason of the dark coloring; then increase your water intake for it means one thing, you are dehydrated.
Before Going to Sleep
You might be thinking that you don’t need water before sleeping. But wait, you’re wrong!
Drinking a glass of water before going to bed will not only replenish the lost fluids during the day, but will also balance your hormones, vitamins and minerals which help you to relax and feeling rejuvenated in the morning.
To add, water acts as a natural cleanser. While you are asleep, water will clear out any unwanted toxins in the body and so you’ll feel better the next day.
Pregnant and Breastfeeding Women
Expecting women and breastfeeding mothers need more fluids to remain hydrated. The typical amount of water for pregnant moms should be at least 2.3 liters or 10 cups per day and for breasfeeding mothers, 3.1 liters or 13 cups.
Kids daily drinking water requirements vary from age, weight, gender, location, body condition.
Kids in higher age tend to be more active physically than with kids in lower ages.
Like for example, kids with ages from 4 to 8 years old need a total of 5 cups per day whereas, kids aging from 14 to 18 need 8 to 11 cups per day.