If you consume nutritious supplements with a proper diet and exercise, it will become the best way to well-being. But you should be aware of how much water you should drink each day to get the best benefits and improve your health.
About 70% of our body weight is water, and 90% of our blood is water. We need to drink water to keep our body hydrated the better it will perform in our digestion and muscle function. Adequate water boosts metabolism and suppresses our appetite also.
Water is essential for our overall health.
There are several functions of water in our body, including -
- Transport oxygen and other nutrients.
- Remove Toxins through urine.
- Keep skin hydrated to be healthy and also remove toxins through sweat.
- Good for intestine movement – avoid constipation
- Maintenance body temperature
- Help in digestion – pancreatic
Daily Water Requirement
The Institute of Medicine has determined that an adequate intake of fluids - including water and other beverages -- is about 9 cups daily for women and 13 cups every day for men, but your needs may be a little different. Your age, activity level, overall health, and fiber consumption plus whether you’re outside on a hot day influence your daily water needs.
|Age group||Average daily fluid intake|
|Infants||From 525 ml for a 3.5-kilo newborn to 1,200 ml for an 8-kilo infant per day, like breast or bottled milk.|
|Adults aged 19 to 30 years||An average of 3.7 liters a day for men and 2.7 liters for women, depending on climate, activity, pregnancy status, and health|
If you consume nutraceutical Supplements, You need to drink more water than you usually do.
Dietary supplements contain active ingredients; they can also cause unwanted effects, such as elevated blood pressure, racing or irregular heartbeat, headache, dizziness, or digestive symptoms. It’s vital to drink enough water when taking supplements to get the maximum benefits.
You should drink 3–5 liters of water. If you are not taking any nutritional supplement then 3 liters is okay. If you are consuming supplements then 4–5 liters is a must.
Research shows that supplements need more water to keep our body hydrated the better it will perform in digestion and muscle function. Drinking water also boosts metabolism.
Some supplements may have side effects; especially with low water levels can cause dehydration-related health problems. For example, consuming protein supplements, fiber supplements or creatine supplements requires more water to drink.
Consuming whey and creatine supplements can also cause problems in the kidney, if not drinking adequate water. So talk with your health care provider if you have dehydration side effects while you consume dietary supplements.
Measuring exactly how much water to drink is complex. It depends on your health, your activities, the food you eat, and also the environment in which you live.
Dietary Fiber Supplements Need Water
Dietary Fiber supplements typically are taken to help maintain the healthy functioning of the digestive system, aid in weight loss, and help treat or prevent certain diseases and conditions.
Fiber supplements are available in a variety of forms, including capsules, and powders to be mixed with water or another liquid formulation.
Fiber needs Water for the absorption of carbohydrates and lowers cholesterol and also keeps hydrated to prevent constipation.
How much water the fiber will use- depends on the amount you eat and the type of fiber.
You should increase water intake if you're adding fiber in the form of supplements or food.
If you are taking fiber supplements - Drink an 8-ounce glass of water at the time you take a fiber supplement.
Increasing fiber in your diet may cause Side effects of bloating, gas, and constipation.
Call your doctor right away if you’re experiencing nausea, vomiting, a high fever, or a complete inability to pass gas or stool.
Consuming Protein supplements need more water
Increased protein consumption increases your body's need to get rid of waste such as urea. You should drink enough water to keep the kidneys working smoothly.
By taking protein supplements, more toxins are produced in the body, which requires more water to detoxify the kidneys. If you do not drink the right amount of water, dehydration or kidney problems may occur. And taking protein supplements over a long period of time with symptoms of dehydration can lead to the gradual deterioration of kidney filters.
So, it's important to consume about 4 to 5 liters of water to avoid dehydration when consuming protein supplements.
Drinking too much water washes out vitamins
Drinking a lot of water may remove water-soluble vitamins such as B vitamins, vitamin C, and some other important nutrients from the body, and they will be excreted through detoxification before they are absorbed, which can lead to a deficiency.
Drinking too much water lead to over-hydration. It flushes out important water-soluble vitamins and minerals including folic acid or sodium from your body.
Excess water may lead to lower sodium levels in the body, which may further lead to nausea, vomiting, cramps, and fatigue.
Water is very very essential for the human body.
However, drinking too much water can have adverse effects on the human body.
You need an adequate intake of fluids - including water and other beverages according to your age, activity level, overall health, and fiber consumption.
If you do take vitamins, supplements, or herbal products, always read any safety labels that are included in the packaging.
Ask a pharmacist, your doctor, or a nurse to review everything you take to ensure that supplements will not cause harmful effects, either alone or in combination with regularly prescribed or over-the-counter drugs.
If you do develop concerning symptoms after taking a dietary supplement, stop taking it and call your doctor.
Talk to your healthcare provider if you have any questions about your water consumption.
Last update: 2023-01-20 10:53:15