Water: How much should you drink each day?

How much water should you drink every day? This is a simple question with no easy answer.

Over the years, research has yielded different 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-size-fits-all formula. But learning more about your body’s fluid needs will help you estimate how much water to drink each day.

What are the health benefits of water?

Water is the main chemical constituent of the human body, making up about 50% to 70%; your body weight. Your body depends on water to survive.

Every cell, tissue and organ in your body needs water to function properly. For example, water:

wastes are removed through urination, perspiration and Defecation
• Maintain normal body temperature
• Lubricate and cushion joints
• Protection of sensitive tissues

Lack of water Can lead to dehydration – a condition that occurs when your body does not have enough water to perform normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through breathing, perspiration, urination and bowel movements. For your body to function properly, you must replenish its hydration supply by drinking beverages and foods that contain water.

So how much fluid does the average healthy adult need to live in in a mild climate? The National Academies of Sciences, Engineering, and Medicine determine adequate daily fluid intake as:

About 15.5 cups (3.7 liters) of fluids per day for men
• Women get about 11.5 cups (2.7 liters) of fluids per day

  These recommendations cover fluids from water, other beverages, and food. About 20% of your daily fluid intake usually comes from food, with the rest from beverages.

  How about the 8 cups a day recommendation?

  You may have heard the recommendation to drink eight glasses of water a day. It’s easy to remember and a reasonable goal.

  Most healthy people can stay hydrated by drinking water and other fluids when they feel thirsty. For some people, less than eight cups a day may be enough. But others may need more.

  You may need to modify your total fluid intake based on several factors:

  • exercise. If you do any activity that makes you sweat, you need to drink plenty of water to make up for the fluid loss. It is important to drink water before, during, and after a workout.
    

    surroundings. Hot or humid weather can make you sweat and need extra fluids. Dehydration can also occur at high altitudes. Overall healthy.

    Your body loses water when you have a fever, vomiting or diarrhea. Drink plenty of water or take oral rehydration fluids as recommended by your doctor. Other conditions that may require increased fluid intake include bladder infections and urinary tract stones.

    Pregnancy and breastfeeding. If you are pregnant or breastfeeding, you may need extra fluids to stay hydrated.

    Water is to keep moisture Is it the only option?

    Do not. You don’t need to rely solely on water for your fluid needs. What you eat also provides a large portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100 percent. Water by weight.

    In addition, beverages such as milk, juice and herbal tea are mainly composed of water. Even caffeinated beverages — like coffee and soda — can increase your daily water intake. But go easy on sugary drinks. Regular sodas, energy or sports drinks, and other sweetened beverages are often high in added sugar, which may provide more calories than needed.

    How do I know if I’m drinking enough?

    Your fluid intake may be adequate if:

    You rarely feel thirsty Your urine is colorless or pale yellow

    Your doctor or nutritionist can help you determine the amount of water that is right for you each day.

    To prevent dehydration and ensure your body has the fluids it needs, make water your beverage of choice. A glass of water is a good idea:

    With every meal and two Between meals
    • Before exercise, during exercise and after exercise
    • If you feel thirsty

      Should I be worried about drinking too much water

      For healthy, well-nourished adults, drinking too much water is rarely a problem. Athletes may sometimes drink too much water to prevent dehydration during prolonged or strenuous exercise. When you drink too much water, your kidneys can’t get rid of the excess water. The sodium level in the blood is diluted. This is called hyponatremia and can be life-threatening.

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