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Originally Posted by bwirth How much water are we actually supposed to drink a day?
I am thinking of quiting soda. |
General rule of thumb used to be a minimum 8 glasses (8 oz per glass) a day. However, how much water you need depends on many factors, including your health status, how active you are and where you live.
At least three approaches estimate total fluid (water) needs for healthy, sedentary adults living in a temperate climate.
Replacement approach. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 liters of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though this approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. These guidelines are based on national food surveys that assessed people's average fluid intakes.
You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colorless or slightly yellow normal amount of urine, and feel well.
Keep in mind Brian there are other factors you need to consider when determining how much water is right for you:
Exercise. If you exercise or engage in any activity that makes you sweat, you'll need to drink extra water to compensate for that fluid loss. Drink 2 cups of water two hours before a long endurance event, for example, a marathon or half-marathon. One to 2 cups of water is also adequate for shorter bouts of exercise. During the activity, replenish fluids at regular intervals, and continue drinking water or other fluids after you're finished. During intense exercise involving significant sweating, for example, during a marathon, sodium is lost in sweat, and you may need a sports drink with sodium rather than just water.
Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. And altitudes greater than 2,500 meters (8,200 feet) also can affect how much water your body needs. Higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.
Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions (Gatorade, Powerade, CeraLyte, others). When water loss can't be replaced orally, intravenous water and electrolytes may be necessary. Increased water intake is nearly always advised in people with urinary tract stones. On the other hand, you may need to limit the amount of water you drink if you have certain conditions that impair excretion of water — such as heart failure and some types of kidney, liver, adrenal and thyroid diseases.
Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (nearly 10 cups) of fluids a day and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
An overall good rule is when in doubt, drink extra water! The extra fluids can act like a mild appetite suppressant, and in addition can help you shed a little extra fat!!!
Quitting soda is one of the best things you could ever do. I personally noticed a drop in my weight after cutting soda out of my diet. It's not just sodas, but any "liquid calories" and sugary drinks you may want to consider cutting out of your diet. Also, there is a debate on whether or not carbonated drinks are bad for your bones depending on which study you read.
Here are some articles on Soda consumption you can look at:
http://www.obesitydiscussion.com/index.php?topic=893.0 http://www.obesitydiscussion.com/index.php?topic=1035.0 http://www.obesitydiscussion.com/index.php?topic=854.0 http://www.obesitydiscussion.com/index.php?topic=853.0 
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