How much water should I drink in a day?
When it comes to determining how much water you need to drink a day, everybody seems to have their own opinion. Some sources say 6-8 glasses, some say two litres, some say even more. In this article, we’ll take a look at some of the facts around water including how much you should be drinking, how to drink more, how to avoid dehydration and many more helpful tips.
What Are the Benefits of Drinking Enough Water?
When you consider that two-thirds of the human body is made up of water, it makes sense to keep ourselves well hydrated. Not only is hydration important for temperature control, brain function and organ function. It is important for almost every component within the body.
Boost Mental Performance
Even a mild level of dehydration can cause brain fog, headaches and fatigue. Drinking more water can help to boost mental clarity and performance.
Elevate Your Mood and Keep Emotions Balanced
Being dehydrated can also affect your mood. Sipping some water throughout the day can help to elevate your mood and keep your emotions balanced.
Boost Physical Performance
If you exercise regularly, you no doubt reach for the water bottle during and after your workouts. But did you know that drinking water prior to your workout can also have a positive impact on your performance? Some studies show that entering a workout dehydrated can have a negative impact on the result of your workout. So, if you want to beat your personal best, keep yourself well hydrated during the day and leading up to your workout.
So, How Much Should You Be Drinking?
The body loses around 1.2 to 1.5 litres a day depending on age, health, weight, size, activity and the climate. We need to ensure that our bodies stay hydrated especially when exercising, playing sport or in hot weather. Fluid doesn’t just come from the water we drink. Water intake is also contributed to by everyday foods, such as lettuce, cucumber and watermelon which all have high water content.
As a rough guide, you should aim to drink 6-8 cups of fluid every day (that’s around 1.5 - 2L). You will need to drink more if you are playing a sport, exercising or have a particularly strenuous job. One of the best ways of knowing that you are adequately hydrated is the colour of your urine. If you are going to the toilet regularly and your urine is a pale yellow colour, you are drinking enough. If it is dark yellow, you should increase your water intake.
Do Other Fluids Count Towards My Water Intake?
If the thought of drinking plain water all day sounds unbearable to you, here’s some good news; low-fat milk, sugar-free drinks, tea and coffee and moisture from food all count towards your daily water intake. If you eat lots of raw veggies and juicy fruit, you’ll be doing a lot to contribute towards your daily intake. In fact, the foods we eat are said to contribute to 20% of our fluid intake.
Here are more details about the fluids we commonly drink and how to get the right balance:
Tap water is cheap in New Zealand, is calorie-free and readily available. However, some might not like the taste or temperature of the water that comes out of their tap and prefer chilled water from a water cooler. Office water coolers are a great way to ensure your workforce is hydrated throughout the day.
Fruit juice will count towards your fluid intake but because of the high sugar content in most varieties, they should not be relied on for hydration. Aim for one or two glasses a day.
Soft Drinks (cordials, energy drinks, powdered drinks, fizzy drinks)
Soft drinks, except sugar-free varieties, often have a high amount of sugar in and very little in the way of nutrients. They will count towards your fluid intake but are best reserved for an occasional treat.
Milk contains some good stuff in the form of protein, calcium, vitamins, and minerals. Whether you have it on its own or in a hot or cold beverage, milk will also count towards your daily intake.
Tea and Coffee
Tea and coffee are very popular at home, on the move, and in the workplace. They are low in calories before you add milk and sugar and come in a wide range of varieties. Both contain caffeine too so will add a welcome boost of energy and hydration when you need it. To keep your staff hydrated and productive, investing in an office coffee machine alongside your water cooler can be a very wise move. Not only will your employees have access to fresh, chilled water but also a wide range of hot beverages.
How to Increase Your Water Intake
From apps that tell you when to drink more water to water bottles with measurements on the side that indicate how much water you have had, there are many ways to keep track of your water intake. Here are some more tips for ensuring you drink plenty of fluids:
- If your office has a water cooler, fill your water bottle first thing in the morning and aim to refill your bottle again by lunchtime.
- Intersperse tea and coffee with a glass of cold water.
- Keep fizzy drinks and juices as an occasional treat.
- Add a low-sugar cordial to your water to make it more interesting.
Keep Your Workforce Hydrated, Healthy, and Happy
There are so many benefits to staying hydrated. Investing in a water cooler for the office will ensure your workforce is kept hydrated, healthy, and happy throughout the day. We offer a wide range of water coolers on a free leasing basis. Why not speak to the team at Foundation Coffee today to find out more about our water coolers and coffee machines? We would be delighted to tell you more.