How much water should you drink?
How much water should you drink?
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| How Much Water Should You Drink a Day |
How much water should you drink?
How much water should you drink a day? Most people need about four to six cups of plain water each day. But it may be surprising to learn that water intake is an individualized number.
While the daily four-to-six cup rule is for generally healthy people, that amount differs based on how much water they take in from other beverages and food sources. Also, certain health conditions, medications, activity level, and ambient temperature influence total daily water intake.
Unfortunately, many of us aren't getting enough to drink, especially older adults. We'll help you understand how much water you need to drink in a day to stay healthy.
Experts recommend that males consume 15.5 cups (3.7 liters) of water daily and females 11.5 cups (2.7 liters). But environmental factors such as temperature and other health conditions may affect your water needs.
The body constantly loses water throughout the day, mainly through urine and sweat, but also from regular body functions like breathing. To prevent dehydration, you must get plenty of water from drinking and eating daily.
Experts have conflicting opinions on how much water you should drink daily.
Health experts used to recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day. This is called the 8×8 rule and is very easy to remember.
But, some experts now believe you need to sip on water constantly throughout the day, even when you’re not thirsty.
As with most things, this depends on the individual. Many factors (both internal and external) ultimately affect how much water you need.
This article takes a look at some water intake studies to separate fact from fiction and explains how to easily stay well hydrated for your individual needs.
How much water do you need?
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| Drinking Water |
How much water you need depends on a lot of things and varies from person to person. For adults, the general recommendation from The U.S. National Academies of Sciences, Engineering, and Medicine is about:
- 11.5 cups (2.7 liters) a day for women
- 15.5 cups (3.7 liters) a day for men
This includes fluids from water, beverages like teas and juice, and from food. You get an average of 20 percent of your water from the foods you eat.
You might need more water than someone else. How much water you need also depends on your body.
Where you live: You will need more water in hot, humid, or dry areas. You’ll also need more water if you live in the mountains or at a high altitude
Your diet: If you drink a lot of coffee and other caffeinated beverages you might lose more water through extra urination. You may also need to drink more water if your diet is high in salty, spicy, or sugary foods. Or, more water is necessary if you don’t eat a lot of hydrating foods like fresh or cooked fruits and vegetables.
The temperature or season: You may need more water in warmer months than cooler ones due to perspiration.
Your environment: If you spend more time outdoors in the sun or hot temperatures or in a heated room, you might feel thirstier faster.
How active you are: If you are active during the day or walk or stand a lot, you’ll need more water than someone who’s sitting at a desk. If you exercise or do any intense activity, you will need to drink more to cover water loss.
Your health: If you have an infection or a fever, or if you lose fluids through vomiting or diarrhea, you will need to drink more water. If you have a health condition like diabetes you will also need more water. Some medications like diuretics can also make you lose water.
Pregnant or breastfeeding: If you’re pregnant or nursing your baby, you’ll need to drink extra water to stay hydrated. Your body is doing the work for two (or more), after all.
Benefits of drinking water
Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- preventing constipation
- normalizing blood pressure
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte (sodium) balance.
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| We need to drink water during work. |
How much daily total water do you need?
For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.
Other factors that might mean more plain water include:
Activity level: If you're losing water through sweat because you're exercising, you should increase your water intake. Individuals participating in long stretches of physical activity, such as marathons, often need to replace both water and sodium losses.
Outside temperatures: You should adjust your water level when the temperatures soar outside. In warmer temperatures, you might feel thirstier faster.
Overall health and medications: It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.
Age: Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic.
What about the advice to drink 8 glasses a day?
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.
You might 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 extra water to cover the fluid loss. It's important to drink water before, during and after a workout.
Environment: Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
Overall health: Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
Pregnancy and breast-feeding: If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.
General recommendations for daily water intake
The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces. Higher amounts may be needed for those who are physically active or exposed to very warm climates. Lower amounts may be needed for those with smaller body sizes (the chart below lists daily water intake based on age group from the National Academy of Medicine). It’s important to note that these amounts are not a daily target, but a general guide. In the average person, drinking less will not necessarily compromise one’s health as each person’s exact fluid needs vary, even day-to-day.
Other considerations for daily water intake
- About 20% of our total water intake comes not from beverages but from water-rich foods, particularly fruits and vegetables including lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons.
- Fever, exercise, exposure to extreme temperature climates (very hot or cold), and excessive loss of body fluids (such as with vomiting or diarrhea) will increase fluid needs.
- The amount and color of urine can provide a rough estimate of adequate hydration. Generally the color of urine darkens the more concentrated it is (meaning that it contains less water). However, foods, medications, and vitamin supplements can also change urine color. [1] Smaller volumes of urine may indicate dehydration, especially if also darker in color.
- Alcohol can suppress anti-diuretic hormone, a fluid-regulating hormone that signals the kidneys to reduce urination and reabsorb water back into the body. Without it, the body flushes out water more easily. Enjoying more than a couple of drinks within a short time can increase the risk of dehydration, especially if taken on an empty stomach. To prevent this, take alcohol with food and sips of water.
- Although caffeine has long been thought to have a diuretic effect, potentially leading to dehydration, research does not fully support this. The data suggest that more than 180 mg of caffeine daily (about two cups of brewed coffee) may increase urination in the short-term in some people, but will not necessarily lead to dehydration. Therefore, caffeinated beverages including coffee and tea can contribute to total daily water intake.
Is water the only option for staying hydrated?
No. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight.
In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute to your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed.
How do I know if I'm drinking enough?
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
Your doctor or dietitian can help you determine the amount of water that's right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
- With each meal and between meals
- Before, during and after exercise
- If you feel thirsty
Should I worry about drinking too much water
Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.
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| Need to drink pure drinking water. |
In conclusion, the amount of water you should drink depends on various factors like age, gender, activity level, and overall health. While the "8 cups a day" guideline is a helpful starting point, individual needs vary. It's important to listen to your body, stay hydrated throughout the day, and adjust your water intake based on factors like temperature, exercise, and specific health needs. Remember that water-rich foods like fruits and vegetables also contribute to your daily hydration. By maintaining a balanced intake of fluids, you can support optimal health and well-being.
