How much water should I drink?
Well, it depends on your gender, body type, underlying health conditions, environment, and so many other factors.
That said, the Institute of Medicine (IOM) recommends 13 cups (about 3 liters) of fluid every day, for the average man.
And for women, they recommend 9 cups (about 2 liters) daily. About 10 cups daily if you’re pregnant. But if you’re breastfeeding, you need about 12 cups. (1)
Remember, there are no hard rules; these are simply average. So, you may need to drink more if…
- You’re engaged in physical activities – which may involve a lot of sweating
- You’re out on a hot day and you want to stay hydrated – which is highly recommended
- Diarrhea or any other illness that may cause dehydration
Sometimes, you may need to drink less water. So, ultimately, talk to your doctor about it.
How can drinking water help maintain a healthy glucose level?
- Improving kidney function: Your kidneys filter out excess glucose from your blood. But when you don’t drink enough water, your kidneys’ ability to filter glucose out of the blood is weakened.
- Insulin sensitivity: Insulin helps you store glucose in the liver, muscles, and other cells until your tissues or organs need it. But water aids in lowering insulin levels as it absorbs into the body and dilutes the insulin that is already circulating – making your body more sensitive to it.
- Fat Loss: Weight loss can reduce blood glucose levels because the excess sugar is stored as fat. Water is 100% calorie-free, helps you burn more calories, and may even suppress your appetite if consumed before meals. It’s also a healthy replacement for sugary beverages that could raise your glucose levels.
- Better function of the heart: Water helps the heart on many levels. It decreases blood pressure, improves circulation, and also acts as a lubricant in the arteries that helps keep vessels open so blood can flow smoothly through them.
How much water should I drink at a time?
If you find drinking lots of water each day difficult, sipping small amounts throughout the day is a viable alternative. That’s because most of your daily fluid intake comes from foods and beverages other than plain water.
You can also try adding more soups and fresh fruits to your diet. Plain water will help to flush out the body and make a noticeable difference in the way you feel overall.
What can I put in my water?
You can add lemon, mint, lime, or cucumber slices to your water to make it more refreshing. If you’re expecting a nap or taking a long drive, you may want to add some cucumber slices so that the water has some refreshment qualities without the risk of raising your glucose levels.
You can also mix fruit juices into your plain water. Some people prefer the taste of cranberry, orange, apple, or grapefruit juice in their water, but remember that these also contain some sugar. You can mix other fruit juices in as well to find the one that you enjoy the most.
If you want to see which one wouldn’t cause a spike in your glucose level, then check out its glycemic index. You should also get a continuous glucose monitoring device (CGM) to see it in real-time.
Different types of water:
The good thing about drinking water is that it can come in many forms. Your diet can be supplemented by drinking coffee and smoothies as well — and these are just as good at hydrating you as drinking pure plain water.
You can get your water from ice, coffee, or tea. Strong iced coffee will do just as well as a cup of plain water in terms of hydrating you and keeping your energy levels up.
The only problem with these other options is their sugar content. So, you’re probably better off just sticking with plain water.
What if I'm not thirsty?
If you’re not thirsty, then don’t drink! There are so many factors that determine how much water your body will need, and these factors include the time of day, your activity level, the climate around you, and how salty your food is.
If you’re not thirsty, you should still try to drink the recommended amount of water throughout the day.
And if you’re in a cold area, take a warm shower to help keep your circulation going. You probably won’t have sweat dripping from your head down to the tips of your toes, but you can get some useful heat that way.
Are you drinking enough water for a healthy blood glucose level?
Many studies show that drinking water can help maintain a healthy blood glucose level in those with diabetes. (5)
Research has also shown that drinking water immediately after meals may improve the effectiveness of insulin, thus lowering blood sugar and improving overall health.
Another benefit of drinking more water is that it keeps the body hydrated. This is important for those who are on diuretic therapy, or those taking other medications that cause frequent urination and dehydration. Proper hydration is one of the keys to diabetic health by preventing blood vessel damage.
