How much water should we drink in a day, when and why

There is not one particular answer to this. It depends on your levels of physical activity, the environment you work in and the weather conditions, other than your age, gender and body constitution.

Experts, however, recommend having at least 8 to 10 eight ounce glasses of water each day. This can be remembered as the 8*8 rule. In litres, this converts to around 2, which is the bare minimum you should have.

It is better recommended for men to have 3 litres of water each day and for women to have 2.2.

But, this does not mean that you completely rely on these and not trust your body calls. Our bodies have an inherent mechanism of thirst, which is there to guide us on the amount of water we should drink.

However, another school of thought is, the thirst kicks in pretty late and you must have water much before you get thirsty. For these reasons, health specialists recommend sipping some amount of water throughout the day repeatedly.

Other than this, your body needs more water during hot climates or if you perform intense workouts.

One important determinant of water consumption happens to be your body weight. Individuals with higher body weight need more fluids to maintain normal functioning. Having more water is further recommended for them to help in weight loss. Here is a guideline that will help you calculate the amount of water you need as per your weight:

• Measure your weight in kilograms
• Now, divide your weight with the figure 30, to obtain your daily water consumption. This means that if you weigh 60 kilograms, you need at least 2 litres of water and if you weight 90, you need 3 litres each day for proper body functioning.

Now, you do understand that water is a miracle potion and you cannot do away without having sufficient amounts each day. This may get you wondering when to have water? Other than the basic answer being whenever you feel thirsty, this section will guide you on some.

If you are not habitual to drinking water or you generally do not feel quite thirsty, it is very likely that you will forget to drink enough water. To avoid this, you can form a water drinking schedule dividing your water consumption throughout the day. Following is an ideal schedule. You may, however, note that your water requirements and timings vary as per your body needs and daily routines.

First glass of water at 7.00 am

Drink the first glass of water as soon as you wake up to reverse the state of dehydration before having your breakfast. At this time, you may opt for warm water for its additional benefits. You can also add a wedge of lemon, a dash of cinnamon or some honey to enhance the taste of water and improve its palatability if you do not like the taste of water right in the morning.

(Read more: Honey and warm water benefits)

Second glass at 9.00 am

Have a glass of water an hour after your breakfast, maintaining an adequate time lag from the meal.

Third glass at 12.30 pm

Have a huge glass of water just half an hour before your lunch. This will improve satiety and will prevent obesity as suggested by various researchers. You can also have some water along with your food if you feel thirsty during the meal.

Fourth glass of water at 2.00 pm

Keeping an hour of distance from your lunch, a glass of water in the middle of your day keeps you going. This will also allow the absorption of water-soluble nutrients from your diet.

Fifth glass at 4.00 pm

Instead of the usual tea, you may opt for healthier sources like green tea or ginger tea, which can be added to water. Even if you have your usual tea, that is okay, all the liquids you have counted in your daily water intake.

Sixth glass at 6.00 pm

Having a glass of water an hour before dinner caters to better satiety and helps in avoiding overeating. An overindulgent dinner is the most likely contributor to weight gain in comparison to other meals.

Seventh glass of water at 8.00 pm

Drink a glass full of water an hour after dinner for similar reasons as the post-lunch glass of water.

Eighth and the final glass at 10.00 pm

Gulp down a glass of water before bedtime to avoid nocturnal dehydration, to help calm your mind off the day’s stress and to sleep better.

If you do not like the taste of normal water, you can opt for making detox water by adding lime wedges, slices of cucumber or even fruits like apple, strawberry or a dash of spices like ginger and cinnamon. This will help break the monotony of your water routine and has the added benefit of detoxification.

(Read more: Detox diet benefits)

Another way of increasing water consumption is by keeping a huge bottle of water near you at all times and sipping it occasionally throughout.

If you are still not able to include water in your routine, you must include some water-rich foods in your diet, like, watermelon, melons, orange, tomatoes, raspberry, pineapple, etc.

If you are still wondering why should you have those glasses, this section has some scientific evidence to offer on the benefits of drinking the right amount of water each day.

Water is essential for body functions

Water is a vital element to every cell and it helps in the transport and absorption of nutrients. It regulates several body functions like respiration and excretion and helps in the synthesis of saliva and other body fluids like the cerebrospinal fluid. These are essential for digestion and brain function respectively.

Water boosts your energy levels

Several clinical studies have supported this fact by stating that having 2 litres of water would augment your energy levels by up to 400 joules. So, it is important to have more water especially if you workout often or are aiming for weight loss and calorie reduction. Moreover, water helps in improving your physical performance due to the abolishment of fatigue.

Water enhances brain function and uplifts your mood

Dehydration has been associated with diminished cognition, as per a recent study. So, having enough water has a reverse role. Moreover, drinking water helps in achieving a better concentration, which will improve your academic or work performance. Some recent studies have also demonstrated that increasing water intake helps in improving mood.

(Read more: How to increase brain function)

Water aids better digestion

Water helps in the synthesis of enzymes involved in the process of digestion and has other indirect and direct effects on the entire process of digestion. It is also the most common remedy for conditions like constipation and heartburn.

(Read more: Indigestion treatment)

Water detoxifies your body

Since water regulates the elimination of toxic waste products from your body, it immensely helps in detoxification.

Water is good for your skin

Having sufficient water helps in enhancing the hydration of your skin and improving skin physiology. This helps in keeping your skin softer and smoother and keeps wrinkles and other signs of ageing at bay.

Water relieves pain

Water helps in relieving dehydration-induced headaches, and also helps in avoiding pain in the joints by aiding in their adequate lubrication.

These are few of the many uses of the wonder liquid, water.