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Getting More Handsome Starts with Hydration
Water is having a moment. With the rise of #WaterTok, the obsession with the Stanley Cup, and luxury water brands like Ophora, many wonder how much water you should drink daily for clearer skin and better health. The answers can be a bit confusing. Too little, and you might feel like a dried-out sponge. Too much, and you’ll be spending an excessive amount of time in the bathroom. let’s delve into Hydration tips and guidelines.
Hydration tips and guidelines: The Importance of Water
Water is roughly 60% of the human body and is essential for various bodily functions. It helps regulate temperature, aids digestion, keeps joints moving, flushes out bacteria, maintains blood volume, and delivers oxygen and nutrients to cells. Even mild dehydration can impact your energy, mood, and athletic performance. As peak performance strategist Abigail Ireland puts it, “It’s fundamental to everything that we do.”
Daily Water Intake: How Much Is Enough?
The NHS suggests drinking six to eight glasses of water a day. Meanwhile, the Academy of Nutrition and Dietetics in the US recommends about 15.5 cups (or 3.7 liters) for men. This includes all fluids consumed throughout the day, such as water, tea, coffee, and even some alcoholic beverages. After accounting for the water content in food (about 20% of daily intake), you should aim for around 2.9 liters of liquids.
However, these guidelines are not one-size-fits-all. Factors like exercise, illness, diet, weight, and environment can influence your hydration needs. Your body communicates its hydration status in several ways.
Hydration tips and guidelines: Signs of Dehydration
Abigail Ireland lists several dehydration symptoms: tension headaches, dry skin, dry mouth, brittle hair, a coated tongue, difficulty focusing, fatigue, and dark-colored urine. Ideally, your urine should be a light, pale yellow. Clear urine might indicate overhydration, which can lead to low sodium levels, water intoxication, brain swelling, and even death. If you find yourself urinating less than four times a day, you may need to drink more water.
Hydration tips and guidelines: When and How to Drink Water
“Downing a glass of water quickly is not the best way to stay hydrated,” says Dr. Ed Robinson, an NHS doctor and member of the British College of Aesthetic Medicine. Instead, sip water throughout the day. This is especially important if you’re thirsty, have just exercised, or have just woken up. Robinson and Ireland recommend using a water bottle with measurements to track your intake.
Should You Drink Water During Meals?
There’s no definitive answer. Some people find it helpful to drink water during meals to aid digestion, while others believe it dilutes stomach acid and hinders digestion. Ireland suggests drinking water 20 to 30 minutes before a meal and again 20 to 30 minutes after eating. Ultimately, listen to your body and find what works best for you.
Thirst vs. Hunger
Health and fitness coach Amanda Place notes that our thirst signals are 80% weaker than our hunger signals. This can lead to mistaking thirst for hunger, resulting in overeating and dehydration. Whenever you feel hungry, try drinking water first and wait 15 to 20 minutes to see if the hunger persists.
Does the Type of Water Matter?
According to Place, staying properly hydrated is more important than the type of water you drink. Tap water is a convenient and safe option in most places. Avoid plastic water bottles when possible, as they are unsustainable and may leach microplastics into the water.
Water and Your Skin
It’s a myth that drinking more water will necessarily improve dry skin. Dr. Robinson explains that while the skin is the body’s largest organ and plays a crucial role in preventing water loss, there’s little evidence to suggest that drinking more than the recommended amount improves skin tone. He advises using moisturizers, SPF 30+, and consulting professionals when using strong anti-aging creams like retinol and tretinoins.
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The Bottom Line
The key to proper hydration is balance. Start with a guideline of 2.5 to 3 liters of water daily, sip consistently throughout the day, and monitor your body’s signals. Your toilet breaks can be a good indicator of your hydration status. So, embrace the hydration trend and keep that water bottle handy!
