Intake Water Capacity DuringWinter

With the winter season coming up and the many holidays and fun activities to look forward to, winter can be a pretty busy and sometimes stressful season. Many people are often busy trying to pass their exams before winter break starts, grab a Christmas tree, plan out gift shopping and wrapping, new years parties, and so much more. With all the activities that normally come during the winter, it is easy to get pretty lost in what you are doing and neglect yourself in the process. perfect-hydration.com/">Hydration could very easily be one of those things that you either choose to neglect or wholeheartedly forget to do. Either way it is not rare for many to experience extreme dehydration during the winter and often neglect to drink as much water because they believe that with cooler weather the need for more water is not necessary but this actually very much not the case at all. It is highly important to stay hydrated during the winter justasmuchasitisimportanttostay hydrated during any of the other seasons. This article will breeze over the ideal water capacity that one should be intaking during the winter as well as tips and tricks on how to keep yourself motivated when it comes to your daily intake of water goal.
What Dehydration During the Winter Does to You

Staying hydrated and well during the winter is actually very crucial and here are some reasons why. One reason being that water helps your body´s immune system work at optimal levels to keep you healthy and safeguard you from any colds. The cells in your immune system that work to fight off viruses and invading colds need water to be alert and optimal and if water in your body is low than they can´t work at their maximum potential. This makes you extremely vulnerable to colds and other sicknesses and we can be honest when we would say that with all the activities going on during the winter, you definitely do not want to be sick and unwell during all of them. The winter is a time to make many family memories and you want you and your body to be happy and ready for that! Another reason that contributes to the need for high water intake during the winter is the fact that majority of places around the world experience extreme coldness. It can get quite cold and chilly during the winter, as it is the coldest season of the year, and many people during this time look to warm up. This can be through wearing many layers of clothing or by turning the heater up in the house. Either way, both methods of keeping you warm makes your body work hard tomaintain a balance between the external temperature and your internal temperature. For that reason, working harder makes your body expel more energy and you need more water to keep your body running and replace the energy that your body loses over time. A common misconception people have about the winter is that, drinking water during it is not as much of a necessity as drinking water during the summer, but that is simply not true. In the winter the air becomes drier due to the fact that the temperature is dropping and wind is increasing. When the air becomes drier, this makes it have less moisture than other seasons, and less moisture coupled with the fact that when you breath puffs of air into the frigid atmosphere you lose water vaporis simply a big, fat no for perfect-hydration.com/">hydration. You need moisture in the air around you to stay healthier and more hydrated. When that moisture is gone, your body needs to hydrate through means of drinking more water, thus making water an extremely important task to uphold seriously. In addition, when the airis cold, it is natural for our body to go into a survival mechanism in which the body constricts blood vessels to maintain warmth. This shrinkage of blood vessels results in an increase of blood pressure. Your kidneys automatically make more urine than normal to lower the blood pressure and as result this means more trips to the bathroom than usual. You lose more fluid and water at a lot quicker rate so it is imperative that you repair this loss of water with drinking even more water.
How Much Water Should You Drink

Finding out about how much water a person should drink daily is a bit trickier than one would think. This is due to the fact that there are a variety of factors that will affect how much water a person should drink. These factors include activity levels, the climate that one experiences, being pregnant or not, age, gender, weight, etc. Since everybody is so extremely unique and various factors come to play when it comes down to water intake, it is truly difficult to put a serious and best idea of how much water one should drink. Many health experts and dieticians state that drinking about 8 glasses of water a day (which is about 8 ounces a glass and 64 ounces a day). This is just a standard idea and for some people 64 ounces may not be nowhere near enough the amount of water one should drink. For some, 64 ounces isn´t technically necessary to stay hydrated and they could afford to have drink less water and still be hydrated, but the general standard that has been set by experts is around 8 glasses, and if you are having a rough time understanding if 8 ounces is enough for you during the winter than start from there and work your way up. You can also take perfect-hydration.com/">hydration calculators that will ask you questions that are related to how much you should drink and then follow the results from there. There are a myriad of perfect-hydration.com/">hydration calculators for one to try out online so definitely you could start cracking on some calculators to gage where you are at (if you wish for your winter daily water intake to be more personalized and tailored to you specifically). Make sure that you try out quite a few perfect-hydration.com/">hydration calculators because you never know if some of them could be a bit misguided. Try a few out to gage around what range they recommend for you and work from there. This is probably one of the easier ways to understand the intake of water that you should drink during the winter season. Following some of these guidelines can help you with understanding your body and how much your own body needs to perform all the functions that are vital to keep you healthy and happy during the holidays.
Ways to Motivate Yourself to Reach Your Water Capacity

Drinking more water is easier said than done. It is quite a bit difficult for some people to drink more water simply because water can get pretty plain to drink all the time. Over time people often reach out for other drinks that offer more flavor such as hot chocolate, coffee, tea, juice, smoothies, and more. It wouldn´t be a lie to say that naturally these drinks appeal to us way more than drinking even more and more water, and for this reason more people tend to gravitate to these drinks over water. It is quite hard after drinking all these other fluids to force ourselves to drink lots of water. In addition it is quite common for us to still be dehydrated even when we don´t feel thirsty. For this reason many people don´t drink as much water because they believe that if they are not thirsty then their body doesn´t need water. Here are some tips to motivate yourself to stay hydrated during the holidays even when you aren´t thirsty or not feeling as if you want to drink more water.
• Try to dress your water up with yummy fruits and vegetables! It makes it much more flavorful and yummier to drink!
• Put your water in a nice decorative glass or a pretty thermos. If your water is in something pretty that you really enjoy looking at or you think it is very aesthetic or relatable to you, then chances are you will want to drink the water a whole lot more. It sounds like it wouldn´t work but you would actually be surprised with how well this tactic actually works.
• Try to link drinking water with common daily activities. Every time you go to the bathroom try to make a trip to the kitchen to chug a glass of water down. Link water drinking with your bathroom breaks so that you offer yourself a way to remember to drink water and take the time out to actually do this for yourself. It is a great way to remind yourself if you forget to drink water throughout the day. Another thing you could do is drink a glass of water before every meal. This is another way to get your glass of water in if you have trouble remembering or finding the time. Drinking a glass before every meal also makes you more full so you eat less (if you are trying to lose weight).
• Try getting an app or setting your own alarms for what time you want to drink water. Setting alarms are a really great way to reach your daily goal. It helps you to organize and think about your day accordingly. Try to think about what times are not a good time to drink water (times where you don´t want to use the bathroom urgently). Think about times that are good for drinking water and also plan out exactly how much water you must drink each time. Doing this will help immensely in reaching your water intake during the busy holidays when your mind is very busy and occupied with many different things.
• If remembering to drink water isn´t exactly the issue and your concern lies more with the fact that it is so plain then try to dilute your favorite drinks with water. Dilute any iced teas, coffee, lemonade, fruit juice, etc. with a bit of water and try to use a lot of ice. This way you can still have the drink you like while also reaching your goal for the day.
• If you notice that you don´t like the taste of the water coming out of your tap or refrigerator than try filtering your water. Filtering water is a great way to provide you with cleaner water that is better tasting than the average tap, and maybe this will make you more inclined to drink your water and stay hydrated.
• If you find yourself reaching towards soda and not towards water regularly because you enjoy the fizz and carbonation then try mineral or sparkling water. Both offer a great fizzy and carbonated feel and you can even buy it with flavors such as peach, strawberry, lime, raspberry and so on. They kind of taste like fizzy candy but they don´t have as much sugar and they are a still a great source of water intake! Try serving these options at your next holiday party or family dinner to continue on with your goal successfully during the winter holidays.
Conclusion
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Hopefully this article has made you realize the absolute importance of drinking the right amount of water during the winter days. No matter the season, it is always so important to drink water and stay hydrated, and the busy holidays are no excuse. Utilize the tips and advice mentioned above to reach and stay at your water intake level and manage out how to be properly hydrated all season long so that you can enjoy the best of the winter holidays and all it has to offer with family and friends. It will also help you to do better onany finals or exams you have before winter break begins. Drinking water will surely be the best thing you can do for you and your body, and you definitely won´t regret it!

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Dehydration – Can Be a Cause of Headaches?

It is quite common for people to disregard the importance of perfect-hydration.com/">hydration. Many people around the world in their busy lives, don´t really have enough time to think about what they considered small priorities such as drinking water. We often neglect the power of drinking a lot of water throughout the day and this could be the problem as to why people around the world always feel that no matter how much they stay active, eat right, get enough sleep, etc, they never feel fully awake and rejuvenated. Often, they feel sluggish and still needing to reach for cups of coffee throughout the day to keep themselves on track with their work. In addition to that, people often report nausea, sickness, and headaches that can accompany them throughout the day and often wrongly attribute these symptoms to a lot of coffee drinking or too much strenuous use of the brain, and while that could be part of the case, the major problem for most people is their lack of water consumption. They are simply dehydrated and exhibit these symptoms as a message from their body saying that the body cannot perform all of its necessary functions due to lack of water. It is so easy to overlook drinking water as a necessary component to a healthier lifestyle because after all water is just water. No one truly understands just how important water to us is and are often baffled by the severity of symptoms they face after dehydration. This article will go into depth on how water dehydration can cause a myriad of horrible symptoms such as headaches as well as the proper way to hydrate oneself to avoid these nightmares on a busy day.
The Facts About It

There hasn’t been crazy amount of extensive research on the facts behind if headaches can be caused by dehydration or not, but the overall medical consensus is that headaches can be a symptom of lack of perfect-hydration.com/">hydration. One medical theory points out that dehydration is a state in which the body loses more water than it takes in. When this happens the blood vessels inside the head may actually try to narrow in an attempt to regulate body fluid levels. This would make it increasingly difficult for the oxygen and blood to reach the brain, and this is what could be causing the headache. Other medical theories for dehydration headaches are that the brain temporarily shrinks due to fluid loss and pulls back from the skull. The process of the brain pulling back from the skull could be reason behind why we feel pain in our head. Dehydration is also considered a factor behind why people have hangover headaches. It is partly due to dehydration from too much consumption of alcohol (and not enough water to cushion the amount of ethanol in the body) that causes hangover headaches. The evidence could be found in why people who drink a lot of water with their alcohol, don’t experience serious hangover headaches and also the evidence behind why drinking lots and lots of water seems to cure hangover headaches a lot quicker. Other evidence of dehydration and its link to headaches can be found in the fact that so many people have reported that when experiencing really bad headaches, they increased their water intake during that time and noticed that the pain lessened to the point that the headache eventually stopped. These experiences when it comes to water dehydration are another bit of evidence to support the idea that indeed loss of water beyond what the body can take in, leads to these painful sensations in the head. Doctors conducted research that included 18 migraine patients. A group of patients were given a placebo while the second group of patients received 1.5 liters of water to drink daily. Those who drank the 1.5 liters of water, talked about experiencing less frequent migraine pain than those who received the placebo. After about two weeks, the group who received water overall reported about 21 hours less of migraine pain than the placebo group, therefore providing more evidence for the claim that dehydration and headaches are indeed linked.Despite, not havinga myriad of research to back the claim up, many professionals and doctors agree that headaches can definitely be a cause of lack of perfect-hydration.com/">hydration so one should take that into serious consideration when they ever experience one.
How to Differentiate if Your Headache is Water Related

Although the medical community has reached the general consensus that headaches are a strong tell-tale sign of dehydration, headaches are not always related to dehydration. There are many factors that can contribute to headaches. These factors being poor posture, skipped meals, stress,foods that are high in nitrates, ear infections, high blood pressure, panic attacks, stroke and more. Headaches can be the result of a lifestyle factor or a factor related to a disease such as brain tumors or aneurysms. It appears that headaches are a strong symptom for a wide range of serious diseases, and if experienced frequently, is best to understand exactly where the headache is coming from so that you can seek medical help if you realize the headaches are not due to lifestyle habits or changes. If you are experiencing a headache, but are not exactly sure if such headache is related to dehydration or something serious than heed this advice. One major flag for knowing your headache is related to dehydration, is based on the fact that your headache is accompanied by other symptoms of dehydration. These symptoms can be thirst, dry skin, muscle cramps, extreme fatigue, infrequent urination, dizziness, and changes in reaction or thinking. If you are experiencing these types of symptoms, in addition to your headache, then that is a very strong sign that you are dehydrated and should drink a whole lot more than what you are currently drinking. The rule of thumb is that a person should drink around 60-80 ounces of water in a 24 hour period. If you play sports or live in an area that is dry or hot, then you should aim for 80-100 ounces of water a day. If that is not the case for you then 60 ounces of water should be good enough to aid your body in doing its normal functions as well as curb those horrible symptoms that you may feel throughout the day. To keep yourself on track with drinking water try to dress up your water with fruit or veggies, put them in pretty, fancy glasses, or consume your water through other important electrolyte drinks such as coconut water.
Why Staying Hydrated is Important

Water is so important to your body, that you could literally write pages and pages on the health benefits that water can provide for your body, both internally and externally.
Consumption of Water Aids in Weight Loss
If you are looking to shed a few pounds than water consumption can actually help you out. Many studies have been shown that those who drink water before a meal actually lose more weight than those who don´t.
It Helps with Digestion
Drinking water helps relieve the burden on the kidneys and liver by flushing out waste. Water helps to dissolve fats and fiber that we consume through food and this helps everything in the digestive system move along. When you do not drink enough water or fluids, than your body begins to pull water from the stool and this increases your risk of constipation.
It May Protect Against Some Types of Cancer
Their has been research done which apparently shows a correlation between drinking water and the diagnosis of bladder cancer. This could be due to the fact that drinking water causes more frequent urination which prevents the buildup of bladder carcinogen that causes bladder cancer. Some studies have also linked high water consumption to the prevention of breast and colon cancer as well.
Protects Our Joints and Cartilage
The cartilage around our joints can actually stay hydrated and supple with the consumption of water. It also works to protect our spinal cord and tissues that can keep us healthy from the inside out. The cartilage is known to be the rubbery material that covers our bone. It is made up of about 85% water. This protective material can only stay healthy with continuous consumption of water.
Helps with Cognitive Processing
Many studies have shown that dehydration causes shrinkage in brain tissue and this has a serious impact on your reaction time and thinking when it comes to studying or work. Lack of water causes our brain to work even harder to work at the same level and this has serious issues on our performance when it comes to tests or assignments. Studies have shown that students who brought water with them to tests did a lot better than those who did not.
Overall Balances Our Body
Our body is made up of 60% water. This means that when our body actually has this amount of water, it can carry out extremely potent functions for our body such as regulating temperature, transporting nutrients, aiding in digestion (as stated before) and so on.
It Helps Immensely with Your Skin
Although quite a weird concept to grasp, your skin is actually an organ, and like all organs it needs protection. Water can provide that. Your skin is made up of cells which are made up of water and without the right amount of water, your skin cells do not perform well at all. It can affect perfect-hydration.com/">hydration in the skin and make your skin more supple, smooth, and even acne free. Those who don´t drink enough water report that their skin is often dry, irritated, peeling and even has a lot of acne marks. Their skin can also appear dull and sometimes sickly looking. Increased water consumption over a period of a couple of weeks can do wonders for your skin, and most people won´t realize that until they actually start to see the benefits work for themselves.
Headaches, Headaches, Headaches
I´ve only been highlighting this point for a quite a bit in this article, but I am going to highlight this again. Dehydration is a very common cause for serious headaches and pain. Headaches are a serious trouble for all people. It is painful and disrupts us from our day to day activity. No one wants to experience such pain and have it affect them when it comes down to doing important work or school related things. Drink water, and you will definitely notice how it diminishes the frequency of headaches and the severity at which they are felt.
Conclusion

Overall this article has definitely done the job of dispelling the rumor or notion that headaches cannot be caused by dehydration. Dehydration, in fact, produces a myriad of miserable symptoms that is your body´s way of communicating with you that you have not had a sufficient amount of water. Water poses numerous benefits for your body and it truly is the most important and integral component to a truly healthy lifestyle. A lifestyle cannot be truly healthy and beneficial for you if you aren´t thinking about how much water you are consuming. People often spend copious amounts of time on how to make better lifestyle changes so that they can experience a better mood, productivity, energy, and utilize their cognitive skills a lot more efficiently. They make all these changes including fitness, diet, sleep schedule, and organizing their time more wisely yet they don´t see the changes that they want to see and often find themselves tired and grudgingly going about their day to day life. This is due to the fact that many people tend to overlook the importance of drinking lots of water and the tremendous benefits that you can reap from it. Water helps to improve your mood, wellbeing, energy, and as stated before also brings many internal benefits with it as well. Next time if you are experiencing another one of those painful headaches, make sure to assess other symptoms you have with your headache and grab some water! It can only help you in the end!

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