In the summer months with increase in activity, humidity, temperature and perspiration it is especially important to increase the amount of water and electrolytes you consume. So, how much water should you drink?
The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) a day. The AI for women is 2.2 liters (about 9 cups) of a day (www.mayoclinic.com). You must also be aware that these numbers are mainly based on being at rest. So, if you increase your activity you need to increase these numbers for consumption.
Some sources say to use your body weight as a calculation for water consumption: The basic equation for determining this is by dividing your body weight in half. So, if you weigh 200 pounds, you would need 100 ounces of water per day if you're not doing anything strenuous. If you're working out, hiking, at a high altitude or outdoors a great deal, you're going to need to add to those 100 ounces (http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink).
Regardless of where you fall in the amount you should consume, here are a few tips to determine if you need to add some more:
- Urine should be clear, not yellow or dark.
- Your mouth should never feel dry. Chapped lips may even be a sign of slight dehydration.
- Some "foggy-feeling" headaches may be a sign of dehydration.
- Fatigue and lethargy may be present.
- Skin may appear dry.
- Overall joint soreness or muscle tightness and spasms may occur.
Christopher Chiropractic. Feel better. Enjoy life.