Water Intake Chart and Guide:

Water, Water, Water!

I was talking to some fellow Royals and UNMers and I couldn't help but realize how many people do not drink enough water or they try and drink a whole gallon of water a day.

I can't help but to stress this enough or anymore. Whoever told you to drink an entire gallon of water was undereducated or were also taught incorrectly. 

Here is a summary of the key points about why drinking a gallon of water per day is not recommended and we should monitor water intake individually:

Drinking a gallon (3.8 L) 128oz of water per day is generally not necessary or recommended for most people. The amount of water a person needs can vary greatly based on factors like age, gender, activity level, climate, and overall health.

Studies and research show that a total water intake (from food, beverages, and metabolic water) of around (1.8-2.7 L) (60oz-99oz) per day is adequate for most healthy adults. Consuming less than this amount may trigger a mild neuroendocrine response to defend body water balance, but does not necessarily mean a person is dehydrated.

There is no single daily water requirement that fits everyone. Adequate Intake (AI) values provided by organizations like the National Academy of Medicine and European Food Safety Authority are based on population-level data, not individual needs. These AI values should not be interpreted as strict requirements.

To many people will say that water makes them urinate to frequently.  But, the more we drink the correct amount for our own bodies consistently.  The more our organs and body absorb it in all the right areas.
The brain tightly regulates water balance through complex neuroendocrine mechanisms. Measuring biomarkers like plasma arginine vasopressin (AVP) can help determine an individual's water intake threshold for triggering this regulatory response, which may be a better way to assess hydration status than relying solely on total water intake.

Consuming less than the recommended Adequate Intake may influence the risk of certain chronic diseases, but more research is needed to fully understand the relationship between water intake and health outcomes. Monitoring individual water needs and hydration status is important, rather than simply aiming for a one-size-fits-all gallon per day.

Remember, the water intake recommendations are a starting point, and you should adjust your water intake based on your individual needs and circumstances.

Here is a simplified explanation for calculating daily water intake based on BMI:

The basic formula is to take your weight in pounds and multiply it by 2/3 (or 0.67). This will give you the number of ounces of water you should aim to drink per day.

For example, if you weigh 150 lbs:

● 150 lbs x 2/3 =
100 oz (ounces) of water per day

Additional Tips:

- Adjust the amount up if you are very active or exercise regularly. Add 12 oz for every 30 minutes of exercise.

- Pregnant or breastfeeding women should add 24-32 oz to their daily intake.

- Pay attention to the color of your urine - it should be light yellow or clear, not dark yellow, which indicates dehydration.

- Spread your water intake throughout the day rather than drinking it all at once. Sipping water consistently is better than chugging it.

So here is a water intake chart  and graph, along with a guide on how to use it. That I made for all of you!

Water Intake Chart and Guide:

The recommended daily water intake can vary based on factors like age, sex, activity level, and health conditions. Here is a general water intake chart:

》 How to Use the Water Intake Chart and Graph

1. **Determine your demographic**:
First, identify which category you fall into based on your age, sex, and whether you are pregnant or breastfeeding.

2. **Find your recommended daily water intake**:
Locate your demographic in the water intake chart and note the recommended daily water intake in cups.

3. **Understand the graph**: 

The graph provides a visual representation of the water intake recommendations.

The x-axis shows the different demographic groups, and the y-axis shows the recommended daily water intake in cups.

4. **Consider additional factors**: 

The recommended water intake is a general guideline, but your individual needs may vary based on factors such as:
  - Physical activity level: More active individuals may need more water.
 
- Climate: People living in hot or dry climates may need more water.
 
- Health conditions: Certain medical conditions, such as kidney stones or diabetes, may require adjustments to water intake.
 
- Medications: Some medications can affect water needs.
 
- Food intake: Water intake from food can contribute to your overall hydration.

5. **Monitor your hydration**: Pay attention to the color of your urine as a quick way to check your hydration status. Pale yellow urine generally indicates adequate hydration, while dark yellow or amber-colored urine may signal dehydration. My rule of thumb is.
If your pee is yellow,
drink more water!