Water is an essential component for the body to be healthy. Are you getting enough of it? These tips may help you find out the answer.
How much water should you drink daily? It's a simple question, but its answer is not easy.
Over many years, studies have produced varying recommendations. But your individual water needs depend on many factors, including your health, how active you are, and where you live.
There is no one formula that fits everyone. However, knowing more about your body's fluid needs can help you evaluate how much water you should drink each day.
What are the health benefits of water?
Water is the main chemical component of your body, and it makes up between 50% and 70% of your body weight. The body needs water to stay alive.
Every cell, tissue and organ in the body needs water to perform its functions properly. For example, water works to:
- Getting rid of waste through urination, sweating, and defecation
- Maintain normal body temperature
- Softening and cushioning joints
- Protect sensitive tissues
A lack of water can lead to dehydration, a condition that occurs when your body does not have enough water to carry out normal functions. Even mild dehydration can drain your energy and make you feel tired.
How much water does a person need?
People lose water every day through breathing, sweating, urination, and defecation. In order for the body to be able to perform its functions properly, its water content must be restored to it by consuming drinks and foods that contain water.
So, how much water does the average healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine in the United States have determined that adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluid per day for men
- Approximately 11.5 cups (2.7 liters) of fluid per day for women
These recommendations include all liquids, such as water and other drinks and foods. About 20% of your daily fluid intake usually comes from food and the rest from drinks.
What about the advice to drink 8 glasses of water a day?
You may have heard the advice to drink eight glasses of water a day. It is a reasonable goal and easy to remember.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. Fewer than eight cups a day may also be suitable for some people's health. But others may need to drink more.
You may need to adjust your total fluid intake based on several factors:
- Playing sports. If you engage in any activity that causes sweating, you need to drink more water to replace the amount of fluid lost. It is important to drink water before, during and after exercise.
- the environment. Heat or humidity may cause sweating, which may require drinking additional fluids. Dehydration may also affect the body in places high above the ground.
- General health condition. Your body loses fluids when you have fever, vomiting, or diarrhea. Drink more water or follow your doctor's advice to drink rehydration solutions. Other conditions that may require increased fluid intake include bladder infections and urinary tract stones.
- Pregnancy and breastfeeding. Pregnant or breastfeeding women need to drink more fluids to maintain their hydration level.
Is water the only option to keep the body hydrated?
no. You don't have to rely solely on water to meet your body's fluid needs. What you eat also provides you with an important part. For example, many fruits and vegetables, such as watermelon and spinach, are approximately 100% water.
Likewise, drinks such as milk, juice, and herbal teas consist mainly of water. Even caffeinated drinks — like coffee and soda — can contribute to the water content you get into your body each day. But try to be moderate in your intake of sugar-sweetened beverages. Regular sodas, energy or sports drinks, and other sweetened beverages usually contain a large amount of added sugar, which may provide your body with more calories than you need.
How do I know if I'm drinking enough fluids or not?
Your fluid intake is likely to be adequate in the following cases:
- If you rarely feel thirsty
- If the urine is colorless or light yellow
Your doctor or dietitian can help you determine the appropriate daily water intake for you.
To prevent dehydration and ensure your body has the fluids it needs, make water your beverage of choice. It is recommended that you drink a glass of water at the following times:
- With every meal and between meals
- Before and after exercise
- When you feel thirsty
Should I worry about drinking more water than I should?
Drinking too much water is rarely a problem for healthy, well-nourished adults. Sometimes athletes drink large amounts of water in an attempt to prevent dehydration after vigorous exercise. But when you drink more water than necessary, your kidneys cannot get rid of the excess water. Then the sodium content in your blood becomes diluted. This condition is called sodium deficiency, and it is a condition that may threaten life.
