How much watershould you drink? | ||
We’ve heard it for decades: Drink atleast 8 cups of water a day. Not only can three out offour adults recitethis bit of health wisdom, but many even feel guiltyif they don’tmeet the standard. However, this advice may bebased on amisunderstanding. Some trace it to the 1940s, when theNational Academy ofSciences published a recommended daily allowance of 1milliliter of fluid foreach calorie burned—a little over 8 cups for atypical 2,000-caloriediet. However, the statement also explained that mostof this fluidcould be obtained via the liquid contained in foods. Regardless, the 8-glasses-a-day dictum caught on.Today people frequently consume muchmore as they tote giant water bottles, buy super-sizesoft drinks, andfollow programs that promise you can lose weight bydrinking as much as aquart of fluid at a time. Also, those who choose to participate in such adiet may forget an important fact ifthey’re coffee drinkers: Caffeine is a diuretic –it encouragesthe kidneys to produce urine so effectively that it maycontribute to milddehydration. In moderation, there is little to worry about;but heavyconsumers of caffeine may find a faster flow of fluidsthrough their body,requiring a greater consumption of non-caffeinated liquids. In a 2000 survey conducted for RockefellerUniversity and the International Bottled WaterAssociation, 2,818 adults in 14 cities reporteddrinking about 6 cupsof water a day—a result that was presented asalarming evidence thatAmericans are becoming dehydrated. But if you includethe sodas,coffee, tea, milk, juice, sports drinks, and alcoholicbeverages theserespondents drank, their average fluid consumption was 17.6cups a day—enoughto have you urinating every waking hour, even ifyou don’t haveany problem with bladder capacity. More recently, a kidney specialist at DartmouthMedical School searched thescientific literature for studies that might support the ideathat people need 8glasses of fluid a day. Not only did he determinethat no suchevidence exists, but concluded that the research that hasbeen done"strongly suggests that such large amounts are not needed." Fluids and incontinence If you havean incontinence problem, the below tips might helpimprove yoursymptoms. Unless you engage in strenuous exercise or have amedical condition(such as a propensity toward forming kidney stones) thatrequires more fluidconsumption: Aim for no more than 6–8 cups of fluid (from allsources) each day. Don’t drink more than 8 ounces at a time. Don’t guzzle. The faster your bladder fills, themore likely you are to feelurgency. Minimize caffeinated and carbonated drinks. Decrease or eliminate alcohol consumption. If you are thirsty because it is hot or you haveexercised, don’t hesitate todrink water. |
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