How much water do you need to drink per day? This is a simple but difficult question.
Over the years, studies have led to a variety of recommendations. Your individual water requirements depend on many things, such as your health, your level of activity and where you live.
No single formula fits everyone. Knowing your body’s fluid needs will help you determine how much water you should drink per day.
What are the health advantages of drinking water?
Water makes up between 50% and 70% of the body weight. Water is essential for your body’s survival.
Water is essential for the proper functioning of every cell, tissue, and organ. Water, for example:
- Wastes are eliminated through urination and perspiration, as well as bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protect sensitive tissue
Dehydration can be caused by a lack of water. This occurs when your body does not have enough water to perform normal functions. Dehydration, even mild, can make you feel tired and drain your energy.
How much water will you need?
You lose water every day through breath, perspiration and bowel movements. You must replenish your body’s water supply to ensure that it functions properly. This can be done by drinking water-containing beverages and eating foods.
How much fluid is needed by a healthy adult in a temperate-climate? According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate fluid intake per day is:
- Men should drink about 15.5 cups of fluids (3.7 liters).
- Women should drink about 11.5 cups of fluid (2.7 liters).
These recommendations include fluids in water, food and other beverages. Around 20% of the daily fluid intake comes from food, and the remainder from beverages.
What about the recommendation to drink eight glasses of water a day.
Most likely, you’ve heard that eight glasses of water should be consumed daily. It’s an easy goal to achieve and is reasonable.
Healthy people can keep hydrated by drinking fluids and water whenever they are thirsty. Some people may need less than eight glasses of water a day. Some people may need more.
Depending on a number of factors, you may need to adjust your fluid intake.
- Exercise. Drink extra water if you exercise or do anything that causes you to sweat. Drinking water is important before, during and following a workout.
- Climate. Heat or humidity can cause you to sweat and require additional fluid. High altitudes can also cause dehydration.
- General health. Fluids are lost when you experience diarrhea, vomiting or fever. Follow a doctor’s advice to drink oral rehydration solution or more water. Bladder infections and urinary stones are two other conditions that may require an increase in fluid intake.
- Pregnancy or breastfeeding. You may need to drink more fluids if you are pregnant, nursing, or both.
Does water have to be the only way you stay hydrated?
No. Water is not the only way to satisfy your fluid requirements. You can also get a lot of fluids from your food. Many fruits and vegetables such as spinach and watermelon are almost 100 percent water.
Water is also the main component of beverages like milk, herbal teas, and juice. Even caffeine-containing drinks, such as soda and coffee, can help you reach your daily water requirement. Be careful with sugar-sweetened beverages. Sugar is often added to sodas, sports drinks, energy drinks and other sweet beverages. This can lead to a higher intake of calories.
How can I tell if I am drinking enough?
- You seldom feel thirst
- Your urine is light yellow or colorless
You can ask your doctor or a dietitian to help you calculate the right amount of water you should drink each day.
Make water your drink of choice to prevent dehydration. Drinking a glass of filtered water is a great idea.
- Every meal and in between meals
- Exercise before, during and afterwards
- You may feel thirsty
Do I need to worry about drinking excessive water?
Adults who are healthy and well-nourished rarely have a problem with drinking too much water. Athletes may occasionally drink too much fluid to avoid dehydration when exercising for long periods or during intense activity. Your kidneys cannot eliminate excess water when you drink too many fluids. Your blood sodium level becomes diluted. Hyponatremia can be fatal.
