Here’s Exactly How Much Water You Should Drink Every Day

You’ve probably heard you’re supposed to drink at least eight 8-ounce glasses of water daily. But the classic advice is not the end-all-be-all of water intake. In fact, it’s pretty misleading.

“Fluid requirements vary among individuals based on age, sex, activity level, and even where you live,” Jessica Fishman Levinson, M.S., R.D., C.D.N., founder of nutrition counseling company. Your personal fluid requirements also can vary each day, depending on the other things you’re doing, eating, and drinking.

The Institute of Medicine recommends that women get 2.7 liters—that’s 11 cups—of water per day. Note, they don’t say you need to drink 11 cups of water a day. That includes all sources of water—from a basic glass of tap, to a cup of coffee, to the water content of the foods you eat.

All fluids count toward your daily intake, not just plain old H20.

According to the Mayo Clinic, the benchmark should really say “eight 8-ounce glasses of fluid,” not water, because drinking things like milk, tea, and juice contribute to your total. “Good options for hydration without added calories are waters infused with fruit and herbs, unsweetened tea, and sparkling water,” Levinson says.

So does the water you get from the foods you eat.

“Your body absorbs water in foods just like it would liquids,” Levinson says. Many fruits and vegetables have high water content. Some good options: watermelon (duh), cucumbers, lettuce, celery, tomatoes,strawberries, oranges, and grapefruit. Even soup, Jell-O, and ice pops count as fluid.

On the flip side, some foods and drinks can increase how much water you need.

“Foods with a diuretic effect, such as alcohol and asparagus, may cause you to excrete more water so you may need more,” Levinson says. If you eat high-sodium foods, your body likely will retain more water, leaving you thirstier. Drinking more fluids will help dilute your system and get fluids moving regularly again.

Since you’re not always keeping track of sources of fluids, the best way is by how your body feels.

If you’re thirsty, your body’s telling you that you need more water. “You might already be dehydrated,” Levinson says. Another good way to determine your fluid status is by taking a peek inside the toilet after you pee. “If your urine is light yellow, you’re probably getting enough fluids. If it’s dark or smells strongly, you probably need more water.”

Some of the signs of dehydration are fairly obvious—but others aren’t.

If you’re thirsty, you should drink. That’s a no-brainer. But did you know that hunger can also be a sign of thirst? Thirst and hunger cues come from the same part of the brain, so it’s easy to confuse the two. If you feel hungry even when you know you’ve eaten enough, there’s a good chance your body’s actually telling you it needs water, not food.

It’s also important to make a conscious effort to drink more whenever you’re getting sweaty.

Along with food, water is the fuel that powers your workouts. As you sweat, you’re literally losing water, and you have to replenish it as you go. Aim to drink one or two cups of water before you exercise, and sip about a half to one cup of water every 15 minutes while you’re working out. If you’re sweating really hard, or if you’re out in the heat, you might need more—listen to your body.

How Green Tea Helps You Lose Weight Naturally

When it comes to the healthiest beverages, Green Tea will definitely make it to the top of the list. It is loaded with antioxidants that are beneficial to our health. Many studies have found that green tea also has an impact on fat burning and losing weight too! It is one of the natural ways of losing weight while keeping a regular diet. The consumption of green tea is getting more and more popular due to the fact that it is healthy and at the same time helps people, if not lose, maintain their weight.

high-quality-green-tea-leaves

What makes the green tea so powerful? It’s the massive range of antioxidants called catechins. Among these antioxidants, the most important one is epigallocatechin gallate (EGCG), a substance that can help boost metabolism. Although it has caffeine, a cup of green tea contains about 20-25% less caffeine than a cup of coffee. This makes green tea healthier than coffee.

How does it help to lose weight? The EGCG can inhibit an enzyme that breaks down the hormone, norepinephrine, which is used to signal fat cells to break down fat. The increase of norepinephrine will therefore, lead to a stronger signal being sent to the fat cells and more fat will be broken down. The release of fat into the bloodstream will make it available as energy. This is how green tea will increase your metabolism.

If you want to lose weight and burn fat faster, take green tea extracts before you exercise. A study has shown that men who took green tea extracts and exercise burned 17% more fat than men who didn’t. But what’s great and amazing about green tea is, it also helps you burn calories while you’re resting too! Green tea will help burn 3-4% extra calories per day for a person who burns 2000 calories a day. Isn’t this awesome?! Staying fit while maintaining your regular diet and also helps you burn fat too!

Dietary supplements with green tea extract are a great alternative if you don’t feel like drinking the actual tea every day. Check out this natural dietary product that will help you burn fat and lose weight while maintaining a healthy diet.