13 Day Diet Can You Drink Water
'How much water should I drink in a day?'
Well, it's a good question. Given the emphasis on hydration in health circles (getting enough of the clear stuff down you has been linked to improved mood and brain function and a happily functioning digestive tract) it might not be something you think about that much –after all, your reusable water bottle never leaves your side…
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But. Although some experts would have you think it's as simple as aiming for two litres of liquid per day, in reality, it's far more complicated than that.
S'well Topaz Drinking Bottle, Pink, 500ml
S'well johnlewis.com
£35.00
As nutritional therapist and co-founder of Your Body Programme Terry Fairclough reveals, factors such as your activity levels, the weather, your health and whether you're pregnant all need to be considered when working out how much you should be drinking per day.
Fortunately, there are some simple scientifically-backed equations that can give you the answers you need.
Do you really need to drink 2 Litres of water a day?
The NHS Eatwell Guide says we should drink 6 to 8 glasses of fluid, or around 2 litres worth, a day – more if you are exercising, or if the weather is hot. As we'll dig into below, though, there is a little more to it, than that.
How Much Water Should I Drink a Day: Your 5-Step Checklist
1. What is your current weight?
To find the base amount you should be drinking per day:
Multiply your weight in kg by 0.6
Divide this figure by 15
For example, if you weigh 60kg: 60 x 0.6 ÷ 15 = 2.5 litres per day
'Remember that a diet rich in fruit and vegetables will increase water intake, meaning you can drink less water,' says Fairclough, 'while, drinking too much coffee, tea and alcohol will act as a diuretic, meaning you will need more.'
2. What are today's training goals?
Did you know that you can lose up to 6-10% of your body's water content when you exercise – via sweat? Which, considering even just a drop of 2% can have a noticeable effect on your performance levels, is a lot. Helps to explain why that uphill sprint suddenly feels so much harder than it ever has done before.
'The American College of Sports Medicine recommends drinking 17 ounces of fluid (0.5 litres) about two hours before exercise and at regular intervals during your workout to replace fluids lost by sweating,' says Fairclough.
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'If you exercise or engage in any activity that makes you sweat, you need to drink extra 1.5 to 2.5 cups (400 to 600 millilitres) of water to compensate for the fluid loss – if you're doing short bouts of exercise.
For more intense training lasting more than an hour (for example, running a marathon), you will need even more – the exact amount depends on how much you sweat during exercise, and the duration and type of exercise.'
When undertaking intense exercise, Fairclough also recommends hydrating with a sport drink that contains sodium to help replace that lost in sweat and so reduce the chances of developing hyponatremia (see below).
'It is also essential that you continue to replace fluids after you've finished exercising.'
3. What is the weather like?
Okay, so this isn't just a question of whether you've managed to bare your legs for the summer or are still encased in a pair of tights. The environment that you commute and work in also factors into how much water you should be drinking.
'Hot, humid weather and heated indoor air, can make you sweat, leaving you dehydrated and in need of fluid,' says Fairclough. 'Plus, altitudes greater than 8,200 feet (2,500 metres) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.'
One to note, if you've any adventure holidays in the pipeline.
4. How are you feeling?
If you've been experiencing illness such as a fever, vomiting and diarrhoea, or conditions, including bladder infections and urinary tract stones, you should be upping your fluid intake to compensate.
'In some cases, your doctor may recommend oral rehydration solutions such as Gatorade, Powerade or CeraLyte,' says Fairclough.
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Morris & Co. johnlewis.com
£10.00
Note that a number of health conditions can impair water excretion: heart failure and some types of kidney, liver and adrenal diseases may require that you limit your fluid intake.
5. Are you pregnant or breastfeeding?
'The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 litres) of fluids daily and women who breast-feed consume about 13 cups (3.1 litres) of fluids a day,' says Fairclough.
Why? Well, water is needed to form amniotic fluid (it is estimated a woman carries from 0.5-two litres during pregnancy), support the increase in blood plasma volume and to produce breast milk. 'Remember, that water contained in tea and coffee is not an ideal replacement when dehydrated as they are diuretics and increase your loss of water.'
How do I know if I need to drink more water?
According to the Natural Hydration Council, symptoms of dehydration include
- constipation
- dark yellow urine
- a dry mouth
- headaches
- increased thirst
- lethargy
- muscle tiredness
Research shows that water losses of just 2% can result in reduce mental performance – think brain fog.
How can I make sure I drink enough water?
Fairclough shares his top tips for keeping your fluid intake up:
Drink hot water
Hot or warm water from the kettle is often easier to drink than water straight from the fridge, when the weather is cold.
Start right
Start the day with a glass of water to flush the body of toxins built up overnight.
Don't only drink with meals
Aim to have most of you water intake away from meals, as drinking a lot of water close to a meal may dilute digestive acids and enzymes, inhibiting digestion. However, having a glass of water one hour before a meal may help to increase the enzymes and acids.
Try sparkling
Like tap, sparkling water contains no calories or sugar and, according to the Natural Hydration Council, when consumed in moderation, does not negatively impact dental health, bone density or weight.
Use natural flavours
Naturally flavour your water with slices of lime, lemon, strawberry or ginger plus herbs such as mint.
Is it possible to drink too much water, in a day?
FYI: before you go chugging back the H2O, remember that overhydrating can lead to health problems.
The Natural Hydration Council warns of hyponatremia, which, although rare, can reduce blood salt levels and cause excess fluid to move from the blood into tissue cells, including those of the brain. Space your water evenly throughout the day; everything in moderation, as they say.
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Lululemon
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Arguably the birthplace of low-key athleisure chic, Lululemon deliver simple but striking design once again with their insulated reusable water bottle. A twist of cap and wide mouth makes for easy drinking while the two-tone lid and bottle would look great on any feed. Gotta. Get. The. Shot. Also – it's on sale! Reduced by £21 you'd be a smartie to snap it up sharpish.
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Larq Terra Water Bottle
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The 'world's first' self-cleaning water bottle, this clever little thing purifies water using UV-C LED rays, making it the perfect partner for impromptu adventures. Eliminating up to 99.9% of bio-contaminants in both water and bottle, consider yourself closer to Godliness than ever before. It's not insulated – they do do an insulated one if you need that – but for day to day it keeps things relatively room temp.
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John Lewis & Partners Glass Drinks Bottle
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Best for:Savvy savers
A sturdy, reliable water bottle for a tenner and no more? We love to see it. This affordable John Lewis canteen is designed with a grab handle for easy toting around – hello, long summer walks – and lock-style lid to prevent leaks. Simple and budget-friendly – we stan.
Capacity: 600ml
How much? £10
Ocean Bottle
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Best for: Sustainability advocates
Ocean Bottle designed these bottles with sustainability in mind and have hit a fair few home runs in the process. Each bottle produced offsets up to 18kg of CO2 from recycling and reusing all the plastic that's collected as well as funding the collection of plastic equivalent to 1000 ocean-bound bottles in impoverished coastal communities around the world. An eco-no brainer, upgrade your aqua and do some good in the process. Capacity: How much?
Aladdin Aveo Water Bottle
Best for:Those who want an affordable buy
Coming in at a very budget-friendly price, this water bottle is stain, odor, leak and shatter resistant, made with durable and BPA-free plastic. You couldn't get much better for that price, we'll tell you that for free.
Capacity: 350ml
How much?£12
Kambukka Reno Insulated
Best for: Jazzy dressers
BPA-free and leak proof, Kambukka's insulated flask is perfect for those who like to jazz up their water. A two-part detachable lid makes for easy drinking or the addition of mint leaves and lemon wedges to infuse the water with refreshing flavour.
Capacity: 500ml
How much? £22.95
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CORKCICLE Colour Block stainless steel canteen 9oz
CORKCICLE selfridges.com
Best for: Hot drink addicts
When it comes to keeping your beverages hot or cold, Corkcicle are not messing around. Made from triple-insulated stainless steel, the canteens keep drinks cold for 25 hours - (over one whole day!) - and hot drinks warm for 12. No need to do the maths - this bottle adds up to a bloomin' good pick. Capacity: How much?
S'Well Marble Water Bottle
Best for: 'Just enough-ers'
Sometimes you don't want to carry half a litre around with you – we get it. Lugging around large water bottles can add weight to your bag and faff to your life. For those who want a few big gulps and not much more this 260ml S'Well bottle is the ticket. Just make sure to regularly fill it up to keep hydration levels high. We know you will, queen.
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Nike Big Mouth Water Bottle
Nike argos.co.uk
Best for: Classic merch lovers
You absolutely cannot beat a classic and this Nike throwback will take you straight back to school. At under six quid it does the job, keeps you hydrated and also works as a makeshift water fountain when the weather's hot but your face is hotter.
Capacity:650ml
How much?£5.99
Chilly's Daisy Water Bottle
Best for: Pattern lovers
If you're looking to funk up your hydration - and why the hell wouldn't you be! - then this Chilly's water bottle might be just the ticket. Pairing a pretty daisy pattern with a bottle that's double-wall vacuumed and made of high-grade stainless steel makes for pretty easy viewing. One, please!
Capacity: 580ml
How much? £25
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Dopper Insulated Drinks Bottle
Dopper
Best for:Stylish sippers
These bottles come with a detachable lid for easy sipping, perfect if slugging it straight from the bottle just ain't your style.
Capacity:580ml
How much?£35
Typhoon Pure Active Glass Water Bottle
Best for: Budget-friendly glassware lovers
So you like your bottles to be glass but don't want to break the bank? Enter this £10 beauty from Typhoon, replete with a pretty pattern and price tag to match. 600ml means you can stay adequately hydrated, safe in the knowledge you're not using plastic, too. Winner.
Capacity: 600ml
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Frank Green Stainless Steel Reusable Bottle
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Aussie brand Frank Green has made the leap and brought their aesthetically delightful water bottles to our grateful hands. Full colour customisation is possible with the bottle's body, lid and drink button coming in a variety of colours.
Capacity: 595ml
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Smash Rose Gold Stainless Steel Bottle
Smash argos.co.uk
Best for:Stylish budgeters
This Argos-win is only £12 and, ahem, looks similar to other more expensive brands. A rose gold sheen lends glamour to your mid-workout hydration and the price tag's nae bad either. Added!
Capacity:500ml
How much?£12
Joseph Joseph Dot Active Hydration Tracker Water Bottle
Joseph Joseph johnlewis.com
Best for:Drinking enough water
You might know Joseph and Joseph for their trendy kitchen gear – but did you also know they make water bottles that help track how much water you've drunk that day? Well, now you do! This affordable bottle adds a dot in the display window every time you fill up the bottle and tighten the lid – up to four refills a day. Peak hydration coming right up.
Capacity:750 ml
How much?£15
Hydro Flask Unisex
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When you're juggling too many things - a.k.a always - this bottle is the ease your day needs. Swing from its handy loop or clip to your backpack with a carabiner, Hydro Flask is here to ease the load. And, like, we're really grateful.
Capacity: 710ml
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Camelbak Magnetic Handle Chute Drinks Bottle
Best for: Leak-free sipping
A magnetic cap stops this bottle from leaking all over you/your bag/your hopes for a dry day. The lifetime guarantee is not so shabby either, and, for £15 we couldn't recommend it more.
Capacity: 600ml
How much? £15
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Klean Kanteen Unisex Outdoor Classic Water Bottle
Best for: Active holiday-ers
With a spout wide enough to fit an ice cube, this bottle just went from cool to ice-friggin-cold. Quite literally. Fill up on scorching days and stay blissful and balmy, no matter what the mercury's up to.
Capacity: 800ml
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POP Water Bottle
Best for: People who don't like wear and tear
These bottles are designed with their signature eco-friendly coating that guards against scratches, scuffs, and fingerprints.
Capacity: 500ml
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Hip Water Bottle
Best for: Design fiends
Innovative flat design makes this the best water bottle for forward thinking drinkers, who recognise that maybe, just maybe , a round bottle isn't the only way to go. Swig from this hi-flask shaped gem and revel in the feeling of being way, way ahead of the curve.
Capacity: 650ml
How much? £14.99
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T2 Stainless Steel Leak-Proof Infuser Flask
T2
Best for: Tea lovers
Reusable water bottles are great - on that we can all agree. But, portable tea is probably even better. Tea connoisseurs T2 have made this bottle with thermal insulated stainless steel to keep in warmth as well as a laser-cut stainless steel infuser for brewing tea and herbal infusions. C'mon. That's the dream, isn't it?
Capacity:500ml
How much?£34
Emma Pritchard Contributing Health Editor Emma interviews the world's leading sportswomen, top health experts, and women who have turned their lives around through fitness – women like you.
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13 Day Diet Can You Drink Water
Source: https://www.womenshealthmag.com/uk/health/conditions/a28095896/how-much-water-should-i-drink-in-a-day/