I have been using Ihydrate to track my water intake because I often do not drink enough water. The app reminds you to drink water as well if you are like me and do not drink enough! It is available for free for your iPhone. The app personalizes your intake goal based on how much you weigh, your sex, and how much you exercise (figuring in water loss).
Working in the hospital, I see so many people with dehydration and this is a great way to track your hydration status. Drinking water prevents muscle cramps, lubricates your spinal cord, joints, and skin, and prevents excessive fatigue. Your brain is 85% water, and many people get headaches from dehydration as well.
Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also prevent constipation by softening your stools. Water also reduces hunger , raises your metabolism, and has zero calories!
Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water. Adults lose about 2.5 to 3 litres of water per day. Water loss may increase in hot weather and with exercise, as well as with febrile illness or with from increased loss from vomiting or diarrhea. Water helps with temperature regulation, so if you do not properly hydrate when working out, you may not be able to perform at your optimum level.
What I’ve learned from this app, is that I don’t drink nearly enough water! It has motivated me to become better hydrated! So what if you can’t get the app because you do not have an iPhone or a smart phone, how much water should you drink? In general, you should drink between half an ounce to an ounce of water for each pound you weigh every day. You should drink closer to an ounce if you live in warmer climates or exercise. An easier method is to look at your urine. You should aim to make your urine clear by drinking enough water!