{"id":95528,"date":"2022-07-14T03:17:10","date_gmt":"2022-07-14T03:17:10","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=95528"},"modified":"2023-06-20T16:32:56","modified_gmt":"2023-06-20T16:32:56","slug":"how-much-water-should-you-drink-per-day-by-dr-harold-gunatillake-2","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/how-much-water-should-you-drink-per-day-by-dr-harold-gunatillake-2\/","title":{"rendered":"How much water should you drink per day? &#8211; By Dr Harold Gunatillake"},"content":{"rendered":"<h1 style=\"text-align: center;\"><span style=\"font-size: 24px; color: #003366;\"><strong>How much water should you drink per day? &#8211; <span style=\"color: #333399;\">By Dr Harold Gunatillake<\/span><\/strong><\/span><\/h1>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-77916\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2021\/11\/Harold-Gunethilake.jpg\" alt=\"Harold-Gunethilake\" width=\"160\" height=\"160\" \/><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/8qwklBvOe6U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-size: 16px;\"><span style=\"color: #000000;\">Website: <a style=\"color: #000000;\" href=\"http:\/\/www.Doctorharold.com\" target=\"_blank\" rel=\"noopener\">www.Doctorharold.com<\/a><\/span><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">\u201cThirst is an evolutionarily conserved mechanism to make sure that we drink an adequate amount of fluids but not too much\u201d<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">First, let us discuss why you need to drink water a fair quantity daily. Water\u2019s role as a solvent helps cells transport and use substances like oxygen and nutrients. It is an essential constituent within the living cells because it is directly involved in many biological reactions like photosynthesis and respiration. Without water each cell could not move waste and biproducts, take nutrients, perform intracellular transportation, functioning and signaling.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Water makes 60-75% of human body weight. A loss of 4% water leads to dehydration, and a loss of 15% can be fatal. One could survive for weeks without food but without water one couldn\u2019t survive for more than 3 days.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Hydration is not fully understood by many. It is important for our bodies really function best with adequate water balance. All organs in your body including cells and tissues require water in the right proportion to work your muscles, heart, kidneys and others.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Body tends to lose water through breathing, sweating and digestion, and it is important to drink adequate mount to rehydrate through drinking and eating foods. There are many healthful hydrating foods to hydrate your body in addition to drinking water. Such choices are cucumber, Iceberg lettuce, Celery, tomatoes among others.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">That reveals that you should drink a fair amount of water daily. Now what is that fair quantity? And that what\u2019s we are discussing today.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Drinking adequate amount of water daily helps regulate the internal body temperature. On hot days you sweat, i.e., a way of evaporating the heat through water to cool the body.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Your joints need to be lubricated for painless movements, and water seems to aid in the lubricating and cushioning of the joints.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Glucosamine taken for arthritis of joints seem to act that way, i.e., the glucosamine assists in the lubrication of the dry arthritic joints and relieves pain.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Water does more than quenching your thirst and regulation of body temperature as other cellular functions mentioned earlier. Some organs in your body like your eyes, nose or mouth gets dried in dehydration, and by drinking water these organs you keep them at optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and brain.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Water helps to protect your spin al cord, and it acts as a lubricant and cushion for your joints. So, how much water do you need to drink a day?<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Good hydration by drinking water and foods containing adequate water can improve your mood, sleep and overall health and wellness.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Harvard School of Public Health points out, good hydration keeps the body functioning properly, lubricates joints, and regulates body temperature. The university also notes that good hydration helps you sleep better, think more clearly, and even puts you in a better mood!<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">In general, the National Academies of Sciences, Engineering, and Medicine suggest that each day women get a total of about 2.7 liters (L), or 11 cups, of fluid and men get about 3.7 L (16 cups). Not all of that fluid has to be water intake; other beverages and the fluid in whole, nutrient-rich foods count as well.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Compared with women, men seems to need more fluid because they have higher body mass and lower body fat, and they burn more calories each day.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">You need to drink or sip water gradually through out the day without flooding by gulping a lot at once. Drinking too much of water is referred to as water intoxication, could lower the sodium, which can cause tissue cells to swell referred to as hyponatremia. Hyponatremia could be life-threatening, as the brain can\u2019t accommodate such intense swelling resulting in neurological issues or even death. This condition occurs when the blood sodium drops below<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">135 milliequivalent per litre. The normal blood sodium level is 135 to 145 mEq\/L. Some medications can cause hyponatremia and interfere with hormones and kidney function,<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">such as diurteics or antidepressants. Certain heart and liver conditions can also lower your blood sodium levels.<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">Chronic diarrhea and severe vomiting also can cause hyponatremia.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Hormonal changes, such as adrenal gland insufficiency or low levels of thyroid hormone, can cause hyponatremia.<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">Symptoms of hyponatremia are: nausea or vomiting, headache, bloating, swollen hands and feet. Do not mix this swelling to oedema of feet you get due to water clogging due to excess sodium in your body due to heart failure and other causes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">You could get muscle cramps and tiredness due to hyponatremia. Dieting and certain diets may contribute to dehydration. Some popular eating plans, like the ketogenic diet and intermittent fasting can increase the risk for dehydration. When you cut down on your carbs you end up releasing and passing water. The body goes into its glycogen storage breakdown ending up losing more water from such diets.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Even Atkins Diet, a popular low carb diet, can lead to dehydration High-protein diets, such as the Dukan diet and paleo diet, have become increasingly popular ways to lose weight. While the U.S. Department of Agriculture\u2019s Dietary Guidelines for Americans recommend that 10 to 35 percent of daily calories come from protein, these plans call for more.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The downside, experts suggest, is that high-protein diets could lead to dehydration.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">When you consume large amounts of proteins in these diets can lead to loss of excess nitrogen from breakdown of proteins, with fluids and water.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">According to the Haward T.H.Chan School of Public Health, dehydration can contribute to urinary tract infections and kidney stones. Feeling thirsty is a sign of early dehydration, but you could feel thirsty for other reasons, such<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">as eating spicy food and diabetes, certain medications.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Dark urine on micturition may be a sign of dehydration. Inadequate sleep can dehydrate you. A study published in February 2019 in the journal Sleep found that people who slept six hours each night were more dehydrated than those who regularly slept eight. A potential reason? Scientists point to the disruption of vasopressin, a hormone released at night that helps your body maintain its hydration status. If you feel off after a short night of sleep, rehydrate in the morning.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">There are many guidelines about how much to drink. Krieger instructs clients to take their body weight in pounds (lb), divide this number in half, and drink that many ounces (oz) in fluids, including water, each day. (If you are 140 lb, that\u2019s 70 oz of fluids, which is the equivalent of almost nine cups of fluids.) That also depends on your activity level, if you\u2019re out in the heat, or if you\u2019re pregnant, nursing, or ill \u2014 all factors that require you to increase hydration. Similarly, water intake recommendations from the National Academies of Sciences, Engineering, and Medicine suggest men drink at least 13 (8 oz) cups of fluids per day and that women aim for 9 (8 oz) cups of fluids or more.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">It is advisable to drink a glass or two of water as you get up and then drink your coffee. A cup of coffee may not dehydrate you.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Water also helps in your weight management. Drinking a cup of water before a meal can help you feel more full and help prevent overeating.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">It may also be better if it\u2019s iced. A small study on men in the European Journal of Nutrition in January 2019 found that participants who drank two cups of iced water at 35 degrees F ate less food compared with groups that drank warm or hot water, as the chilly temp slows digestion and may help reduce appetite.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Drinking iced water can lose a few calories when it gets warmer your stomach. Respiratory illnesses like COVID -19 makes hydration important \u201cAny health issue that increases fluid excretion \u2014 such as vomiting, diarrhea, or increased sweating from fever \u2014 increases fluid needs,\u201d says Malkani. As the Centers for Disease Control and Prevention notes, COVID-19 may cause those symptoms and others. If you have the respiratory illness, swig more fluid than you normally would to replace what you\u2019ve lost, advises Johns Hopkins Medicine.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Researchers also hypothesize that drinking enough water may help prevent or improve COVID-19 outcomes, as noted in an article published in November 2020 in Medical Hypotheses. That said, more studies are needed on the possible association between inadequate hydration and COVID-19 infection and severity.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Keeping your body hydrated with water, beverages and foods and fruits containing more water is the way to go for better health and wellness.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Hope this video talk was useful.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Stay safe and goodbye for now.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Disclaimer:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The information contained in this article is for general information purposes only, and whilst the author will endeavour to keep the information up to date and correct, eLanka makes no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the eLanka website or the information, products, services, or related graphics contained in this article for any purpose. 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The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How much water should you drink per day? &#8211; By Dr Harold Gunatillake Website: www.Doctorharold.com \u201cThirst is an evolutionarily conserved mechanism to make sure that we drink an adequate amount of fluids but not too much\u201d First, let us discuss why you need to drink water a fair quantity daily. Water\u2019s role as a solvent [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116506,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[40736,45714,45713,45712],"class_list":{"0":"post-95528","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-heart","10":"tag-kidneys","11":"tag-muscles","12":"tag-water-balance","13":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How much water should you drink per day? - By Dr Harold Gunatillake - eLanka<\/title>\n<meta name=\"description\" content=\"\u201cThirst is an evolutionarily conserved mechanism to make sure that we drink an adequateamount of fluids but not too much\u201dFirst,\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How much water should you drink per day? 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