Water intake

All the cells and organs need water to function. Good hydration helps rid the body of toxins and prevent chronic diseases[1][2]. It helps to maintain good kidney function[5]. Increased water intake appears to decrease the risk of kidney stone[10]. Water deprivation can lead to headache[3][4] in addition to impairing concentration[6][7] and increasing irritability[9]. Dehydration when exercising has shown to reduce motivation, increase fatigue and make exercise feel more difficult[8].

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I drink water or healthy alternatives throughout the day (8+ cups for men).
I restrict consumption of alcohol to one glass of wine a day.
I don't drink more than 4 cups of coffee or black tea a day.
I don't get overly drunk.
I drink fluids before I get thirsty.
I drink extra if I am exercising, if I am sick or if it is very hot.
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      Category: Physical health

      • [1] Manz F, Wentz A. Hydration status in the United States and Germany. Nutr Rev. 2005;63:S55–62. View
      • [2] Manz F, Wentz A. The importance of good hydration for the prevention of chronic diseases. Nutr Rev. 2005;63:S2–5. View
      • [3] The effects of fluid restriction on hydration status and subjective feelings in man. Shirreffs SM, Merson SJ, Fraser SM, Archer DT. Br J Nutr. 2004 Jun; 91(6):951-8. View
      • [4] Spigt MG, Kuijper EC, Schayck CP, et al. Increasing the daily water intake for the prophylactic treatment of headache: a pilot trial. Eur J Neurol. 2005;12:715–718. View
      • [5] Minimum urine total solute concentration in response to water loading in normal men. SCHOEN EJ. J Appl Physiol. 1957 Mar; 10(2):267-70. View
      • [6] Voluntary dehydration and cognitive performance in trained college athletes. D'anci KE, Vibhakar A, Kanter JH, Mahoney CR, Taylor HA. Percept Mot Skills. 2009 Aug; 109(1):251-69. View
      • [7] A drink of water can improve or impair mental performance depending on small differences in thirst. Rogers PJ, Kainth A, Smit HJ. Appetite. 2001 Feb; 36(1):57-8. View
      • [8] Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration and Health. Nutrition Reviews, 68(8), 439–458. doi:10.1111/j.1753-4887.2010.00304.x. View
      • [9] The Journal of Nutrition: Armstrong, L.E. et al, Mild Dehydration Affects Mood in Healthy Young Women, Dec. 2011, vol. 142 no. 2 382-388. View
      • [10] Bao Y, Wei Q. Water for preventing urinary stones. Cochrane Database Syst Rev 2012;6 CD004292. View
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