- The body loses water consistently throughout the day. Breathing expels 2 to 4 cups of water per day. Individuals lose an average of 1 cup of water every time they go to the bathroom. Perspiration expels about 2 cups of water per day, not including exercise. Adding this all together, the average person loses about 64 oz. of water each day just by performing daily activities. The recommended water intake of 1 gallon of water per day, which just happens to be 64 oz., stems from these averages.
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Produce and natural protein sources are full of water. Water has a positive effect on the satiated center in the brain and helps individuals feel fuller longer. The satiated feeling intensifies when eating foods with higher water weight percentages, such as watermelon (92 percent) and cantaloupe (90 percent). Meat and fowl, like the human body, are about 2/3 water.
Human body weight rises during the day due to food and water consumption. Depending on each individual's body weight, the average individual will weigh 2 to 6 lbs. heavier after dinner than before breakfast. - Water weight loss during exercise can be dangerous. Effects of dehydration include drastic weight loss, heartburn, increase in arthritic pain, heart pain and migraine headaches. When dehydrated, the body loses the ability to maintain body temperature and becomes overheated because it cannot sweat. Water consumption is necessary to prevent dehydration during and after exercise. Water consumption during exercise also helps sustain energy levels as well as physical and mental performance.
- Keep water available in your car, at the office and at home. An active individual who exercises on a daily basis should work his or her way up to consuming half their body weight in ounces each day (200-lb. person drinking 100 oz.).
- Wrestlers and other martial artists cut weight to prepare for an event. Football and basketball players can lose water weight during strenuous practices and games. Endurance athletes also can lose a tremendous amount of weight during competition. Be aware of the total amount of weight lost during these activities. Severe dehydration sets in when an individual loses more than 5 percent of weight during a bout of exercise. Have a health professional available when performing these activities, and never try these alone. Drink 16 oz. of water after exercise for each pound lost.
