Water is important for everyone at any age but unfortunately many of us do not get what we need. Sometimes we forget, we want something with flavor, or we would just rather have something else to drink. A rule of thumb we always heard is to have 8-8oz glasses of water a day. This is great advice but many of us need more.
What we really should be getting is half our body weight in ounces. For example, if you were to weigh 135 pounds then you should be drinking 67.5 ounces of water a day. If you weigh 150 pounds then you should be getting 75 ounces of water a day. This should be a daily minimum. If you are exercising, playing, or out in the summer sun then you will need to make sure to drink more water.
If you are pregnant then the amount of water needed is going to change as your baby continues to grow.
Even though we all have heard time and time again how important it is for us to drink water we are not always given the “Why”. If you are like me then you need to know and understand the “Why” before deciding to take that advice.
Why do I need water?
The majority of our body is composed of water and this plays a vital role in maintaining cell structure and function. The water inside our cells binds proteins, carbohydrates, and nucleic acid in order to maintain proper function.
When we are dehydrated the cellular structure is adversely affected, thus reducing function. Every system in our body is influenced negatively by dehydration. Dehydration results in low energy production, neurotoxicity, and alters the function of every organ.
As we continue to lose water and do not replace it the concentration of waste in cells increase, pH changes, and the function of enzymes are changed. We also notice our muscles cramping, muscle soreness, our mental clarity reduces, we feel more fatigued, increase in sensitivity to toxic substances (we are more familiar experiencing this with alcohol), and constipation.
Why do I need to drink so much water during pregnancy?
During pregnancy blood volume increases by 40-50% and water is needed for this to take place. Water makes amniotic fluid to support the baby, maintaining balanced pH levels in the body, assists in temperature regulation for both mom and baby, and eliminates waste from mom and baby.
If you are pregnant signs of dehydration include: light-headedness, dizziness, nausea, edema (skin looks and feels puffy), skin is dry, hot, or flushed, and decrease urine output.
If you are not used to drinking enough water or you want something more exciting to drink try infusing your water with fresh slices of: Cucumber, Raspberries, Strawberries, Orange slices, Pineapple, Lemon, or Lime. Try any combination you think sounds tasty.
Until next time, bottoms up!