How Much Water You Need to Drink

You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think.

The Institute of Medicine (IOM) recommends that men drink at least 104 ounces of water per day, which is 13 cups. They say women should drink at least 72 ounces, which is 9 cups.

Still, the answer to exactly how much water you should drink isn’t so simple.

Water recommendations

While the eight glasses rule is a good start, it isn’t based on solid, well-researched information.

Your body weight is made up of 60 percent water. Every system in your body needs water to function. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding.

Adults

The current IOM recommendation for people ages 19 and older is around 131 ounces for men and 95 ounces for women. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables.

Of this total, men should get around 13 cups from beverages. For women, it’s 9 cups.

Children

Recommendations for kids have a lot to do with age.

Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or 5 cups.

This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years.

For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.

Women of reproductive age

If you’re pregnant or breastfeeding, your recommendations change.

Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day.

Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.

Demographic Daily recommended amount of water (from drinks)
children 4–8 years old 5 cups, or 40 total ounces
children 9–13 years old 7–8 cups, or 56–64 total ounces
children 14–18 years old 8–11 cups, or 64–88 total ounces
men, 19 years and older 13 cups, or 104 total ounces
women, 19 years and older 9 cups, or 72 total ounces
pregnant women 10 cups, or 80 total ounces
breastfeeding women 13 cups, or 104 total ounces

Other considerations

You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting.

Add an additional 1.5 to 2.5 cups of water each day if you exercise. You may need to add even more if you work out for longer than an hour.

You may need more water if you live in a hot climate.

If you live at an elevation greater than 8,200 feet above sea level, you may also need to drink more.

When you have a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink more water. Your doctor may even suggest taking drinks with electrolytes to keep your electrolyte balance more stable.

Why do you need water?

Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organs can’t function properly.

Benefits of drinking water include:

  • keeping your body temperature within a normal range
  • lubricating and cushioning your joints
  • protecting your spine and other tissues
  • helping you eliminate waste through urine, sweat, and bowel movements

Drinking enough water can also help you look your best. For example, water keeps your skin looking healthy. Skin is your body’s largest organ. When you drink plenty of water, you keep it healthy and hydrated.

And because water contains zero calories, water can be an excellent tool for managing your weight, as well.

Risks

There are risks of drinking too little or too much water.

DehydrationYour body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.

Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. You may also notice you aren’t urinating as frequently or that your urine is dark.

In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.

Dehydration may lead to:

Mild dehydration may be treated by drinking more water and other fluids.

If you have severe dehydration, you may need treatment at the hospital. Your doctor will likely give you intravenous (IV) fluids and salts until your symptoms go away.

Hyponatremia

Drinking too much water may be dangerous to your health as well.

When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia.

Symptoms include:

Water intoxication hyponatremia is uncommon. People with a smaller build and children are at a higher risk of developing this condition. So are active people, like marathon runners, who drink large quantities of water in a short period of time.

If you’re at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating.

The takeaway

Staying hydrated goes beyond just the water you drink. Foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables.

Some foods with high water content include:

Tips for drinking enough water

You may be able to meet your water intake goal by drinking when you’re thirsty and with your meals.

If you need some extra help consuming enough water, check out these tips for drinking more:

  • Try carrying a water bottle with you wherever you go, including around the office, at the gym, and even on road trips. Amazon has a good selection of water bottles.
  • Focus on fluids. You don’t have to drink plain water to meet your hydration needs. Other good sources of fluid include milk, pure fruit juices, tea, and broth.
  • Skip sugary drinks. While you can get fluid from soda, juice, and alcohol, these beverages have high calorie contents. It’s still smart to choose water whenever possible.
  • Drink water while out to eat. Drink a glass of water instead of ordering another beverage. You can save some cash and lower the total calories of your meal too.
  • Add some flair to your water by squeezing in fresh lemon or lime juice.
  • If you’re working out hard, consider drinking a sports drink that has electrolytes to help replace the ones you lose through sweating. Shop for sports drinks.

Source: healthline.com ~ Image:  pixabay.com

Hydration 101: What You Need to Know

As the temperature increases, so does your risk of getting dehydrated. We asked Ron DeAngelo, Director of UPMC Sports Performance, for his top hydration tips. Check out the infographic below to find out why you should stay hydrated.

Dehydration Symptoms

Dehydration happens when your body isn’t getting enough fluids. You can usually tell when you’re dehydrated, but common symptoms of dehydration include:

  • Decrease in energy
  • Fatigue
  • Headache
  • Longer post-workout recovery
  • Upset or burning stomach

One of the most accurate signs is both color and volume of your urine. Next time nature calls, refer to the handy guide below.

Cumulative Hydration

Hydration is important over any period of time – days, weeks, or even months. It’s not really possible to “catch up” if you go awhile without drinking enough fluids. To keep your tank full, we recommend that men consume 100 ounces of water daily, and women consume 70 ounces. So, each day you go without drinking enough fluids, your supply goes down until you risk getting heat exhaustion or severe muscle cramps. Remember, these guidelines are based on normal activity levels, and should increase with more physical exertion. 

Fill ‘Er Up: How to Stay Hydrated

Here are a few tricks to keep your tank full:

  • Schedule it! Have a glass of water first thing in the morning and one hour before you go to bed.
  • Include a healthy-sized drink with every meal.
  • Avoid sugary drinks, soda, or alcohol.
  • More is not always better! Too much water can leave you feeling bloated.
  • Get most of your fluids from drinking. However, try fruits and veggies that are high in water content, including pineapple, watermelonblueberries, pears, grapefruit, cucumber, lettuce, celery, and tomatoes.

The Relationship Between Sweat and Dehydration

How you sweat also plays an important role in staying hydrated. Try this easy calculation:

  • Weigh yourself before and after a moderate workout, wearing the same clothing.
  • In ounces, determine the difference between pre-and post-workout weight. 1 pound = 16 ounces.
  • Add this number to how much fluid you drank during your workout.
  • Divide this by the length of your workout (number of hours).
  • The resulting number is your hourly sweat rate.

Now you know how much you need to drink every hour to replace your lost sweat!

Source: share.upmc.com ~ By: SPORTS MEDICINE ~ Image: Pixabay.com

The Importance of Hydration for Your Heart

Whether you’re vacationing on a tropical island or just hanging out in your backyard, chances are you are spending a lot of time outside this summer. Whether you’re enjoying reading a good book in your background with the sun beating down on you, or playing a rough-and-tumble game of summer touch football, it’s easy to work up a sweat and lose water as you soak up those rays.

To beat the summer heat, you must keep your body hydrated. Proper hydration is not only good for your brain, your mood, and your body weight, but it’s also essential for your heart.

Your heart is constantly working, pumping about 2,000 gallons of blood a day. By staying hydrated – i.e. drinking more water than you are losing – you are helping your heart do its job. A hydrated heart is able to pump blood more easily, allowing the muscles in your body to work even better.

Dehydration causes strain on your heart. The amount of blood circulating through your body, or blood volume, decreases when you are dehydrated. To compensate, your heart beats faster, increasing your heart rate and causing you to feel palpitations. Also your blood retains more sodium, making it tougher for it to circulate through your body.

So how much water should you drink to stay hydrated? It really depends on how much your body needs. Some situations where you should drink more water include:

  • If you are exercising or doing other physical activities.
  • If you have certain medical conditions, such as diabetes or heart disease.
  • If you are showing signs of dehydration, such as dizziness or weakness.

Please also keep in mind that certain medical conditions (such as heart failure) may require varying hydration strategies and consult with your physician as required.

Source: share.upmc.com ~ By: Heart & Vascular Institute ~ Image:  pixabay.com

10 Success-Boosting Motivation Tips From Millionaire Entrepreneurs

Motivation is a daily struggle for entrepreneurs, so I’ve put together these motivation-boosting tips from 10 of today’s successful entrepreneurs.

1. Fear of failure.

In an article that he wrote for Bloomberg, Mark Cuban stated that he uses the fear of failure for self-motivation.

“No matter what business you’re in, you’re always at risk — particularly in technology, where it changes so rapidly you’ve got to put in the effort to keep up,” writes the Shark Tank panel member. “There’s always the opportunity for some 18-year-old to come out of nowhere and crush you—that motivates the hell out of me.”

“Every one of my companies, whether something I started or something I invested in, is a scoreboard. How am I doing? A lot of investors or advisers play it as a numbers game.”

“If they invest in 20 companies, as long as one success covers 19 losses, they did OK. I look at every loss as a huge failure. I had an investment go bad recently. I lost $1.5 million on it. It pisses me off to no end.”

Failed at something? Ask these Mark Cuban questions.

“You can also use it as motivation. What did I do wrong? Who did I trust that I shouldn’t trust? What can I learn from this situation so I can avoid it next time?”

2. Do what you’re passionate for.

This is the key. However, as Chalmers Brown, co-founder and CTO of Due writes, “We want to not only make a lot of money but enjoy what we do as well. We are willing to take on the risk of unstable pay in exchange for following our dreams.”

“Unfortunately, your dream job may not always be the best decision financially. Sometimes your hobbies are best kept as projects in your spare time for fun (which is great!). If you do want to try to turn your passion into a full-time job, these tips can help you get started the right way.”

Brown gives the tips below:

  • Improve something that you’re already doing.
  • Figuring out where market.
  • Sharing your passion with others.
  • Stay happy and motivated by assigning tasks that you’re not a fan of to someone else.

3. Keep affirmations where you can see them.

“It’s so easy as an entrepreneur to get sucked into feeling exhausted or frustrated, and often the blame is yours alone,” writes Murray Newlands, founder of online invoicing company Sighted. “But a negative mindset sucks up mental bandwidth and energy that you need to stay focused and successful.

“It is crucial to maintain an optimistic attitude in the face of setbacks. Whenever you see a quote or a picture that helps you stay positive, place it front and center so you can remember what this journey is all about.”

4. Leverage the power of rejection.

“On June 26, 2008, our friend Michael Seibel introduced us to seven prominent investors in Silicon Valley. We were attempting to raise $150,000 at a $1.5M valuation. That means for $150,000 you could have bought 10 percent of Airbnb.”

“Below you will see five rejections. The other two did not reply,” writes Airbnb Co-Founder Brian Chesky on Medium. “The investors that rejected us were smart people, and I am sure we didn’t look very impressive at the time.”

Today Airbnb is valued at just under $30 billion.

5. Surround yourself with highly successful and motivated people.

“No one does it alone,” said Mark Zuckerberg during a Q&A in 2016. “When you look at most big things that get done in the world, they’re not done by one person, so you’re going to need to build a team.”

When building your All-Star team, seek out people who excel in the areas where you’re not strong or have less experience. “You’re going to need people that have complementary skills,” Zuckerberg emphasized. “No matter how talented you are, there are just going to be things that you don’t bring to the table.”

6. Never feel sorry yourself.

“All of my best successes came on the heels of a failure, so I’ve learned to look at each belly flop as the beginning of something good,” said Barbara Corcoran, founder of The Corcoran Group and Shark on Shark Tank.

“If you just hang in there, you’ll find that something is right around the corner. It’s that belief that keeps me motivated. I’ve learned not to feel sorry for myself, ever. Just five minutes of feeling sorry for yourself takes your power away and makes you unable to see the next opportunity.”

7. Look for inspiration.

Inspiration is a driving force that you can use to motivate you. Lyft Co-Founder Jordan Zimmerman said that, “Right now, my daughter is a huge inspiration. Thinking about the future of our cities, the world and what environment she’s going to grow up in.”

“Also, the driver and passenger stories we hear every day. In a past team meeting, we had a mother come in and tell the story herself. She is a Lyft driver living in New York and her daughter is in Los Angeles.

“The daughter was going through a rough living situation with a roommate and had to leave and move into a new place. The mother called a Lyft for her daughter, had a quick conversation with the driver and the driver took care of her daughter in this tough situation.”

“These stories inspire us to think how we can make things more efficient and create a platform for two people to have a really positive interaction?”

8. Don’t obsess over your vision.

Yes. Think about your vision. But don’t spend too much time over it or it will bog you down. Elon Musk, for example, only spends around 30 minutes a week on his vision of SpaceX colonizing Mars. Besides those 30 minutes, Musk spends a majority of his time focused on the milestones that are the most immediate and critical.

9. Be grateful.

“Most of the time when people ask me about motivation, 80 percent of the time I attribute it to gratitude. If you want real fuel to win, be grateful,” writes Gary Vaynerchuk.

“Gratitude is what has gotten me through my toughest moments in business. Whenever I have lost a deal to a competitor, or an incredible employee, or millions of dollars in revenue, I default to gratitude. It’s impossible not to stay motivated or get too down when you’re feeling grateful.”

10. Forget about motivation.

“So many people wait to feel ‘motivated’ before they do anything. Here’s a newsflash: happy productive people do not wait for motivation, they just get on with it,” said Marie Forleo. I suggest that you watch the entire video where Marie shares her tips for motivation. It’s spot-on.

Source: entrepreneur.com ~ By: John Rampton ~ Image: pixabay

What Motivates Successful Entrepreneurs?

I’ve seen pretty much every size, shape and flavor of entrepreneur over the past 20 years while living and breathing all things business.  Companies come and go.  They succeed and fail.  Inevitably, the entrepreneurs that start these companies also come and go because, they too, succeed and fail.  So what motivates successful entrepreneurs? Many I see move on to their next business, others take a break to lick their wounds, and still others seem to leave startup life permanently.

The  light of failure shines brightly on those who aren’t in business for the right reasons.  When the going gets unbearably tough, and it will, these types are done.  Game over.  In fact, they were done before they started – a self fulfilling prophecy if you will.  Those that start off wrong don’t always end up that way, but they sure don’t help their cause much.

So what are the “right” and “wrong” motivations you ask?  I’d suggest the following:

– Solving a problem you are so passionate about that even if the solution doesn’t result in wealth, you are still thrilled you “solved” it.  A fun surprise? If you really do solve a big problem, wealth will almost always follow anyway.

– No real exit strategy.  The best entrepreneurs automatically attract options. Large scale success creates buyers.  Starting a business so you can sell it can certainly be in the back of your mind, but it had better stay there for awhile.  The best investors (should you have any) love entrepreneurs that think big and aren’t focused on how they can sell the business.  Focus on how you sell the product.

– Moderate to light desire to be well known or famous. Some entrepreneurs I know are more focused on their personal brand than they are on their company brand.  The best ones reverse that entirely.  If your business rocks, you will get all the notoriety you’ll need.

– They definitely aren’t doing it because it is the cool thing to do.  Many fall into this category even though they won’t admit it.  When they have their first failure they’ll see just how “cool” entrepreneurship is.  Doing something because it is cool might work as a teen, but don’t let it influence you as an adult. Dance to the beat of your own drum.

– Love, love, love people.  This doesn’t mean they are an extrovert.  They just love working with, hiring, sharing and learning with their team.  If you can’t handle the ups and downs of working with all kinds of employees, you are pretty much DOA.

I’m not saying you have to eliminate and/or add all of these things to your motives.  I’ll be the first to admit that money was often a motivator for me.  However, it was never the primary motivator.  I did not lay awake at night thinking about money.  I laid awake at night thinking about my customers, my employees, and – most importantly – how to make my product or service that much better.  I wanted everyone to try my product or service, and I wanted them to love it as I did.  That’s really what it comes down to; an almost unquenchable passion for what you are doing for others.

Being a great entrepreneur really means you delight in the service of others, I suppose.  What a pure and meaningful motivator after all.

Source: forbes.com ~ BY: Alex Lawrence ~ Image: pixabay