How much water should you drink a day?

The National Academies of Sciences, Engineering, and Medicine recommended that an adequate amount of daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

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

daily water intake
Examples of Properties of Water

The main properties of water are its polarity, cohesion, adhesion, surface tension, high specific heat, and evaporative cooling. Polarity

How much water should a person drink every day?

Water is essential to our good health, yet it needs vary by individual. These guidelines can help ensure us drink enough fluids.

Researches have produced varying recommendations over the years. But our individual water needs depend on many factors, including our health, how active we are and where we live.

The body is about 60% water, give or take.

We are constantly losing water from our body, primarily through urine and sweat. To prevent dehydration, we need to drink adequate amounts of water.

Different opinions on how much water should a person drink every day

There are many different opinions on how much water a person should be drinking every day.

Health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember.

However, some health authorities believe that we need to sip on water constantly throughout the day, even when we are not thirsty.

As with most things, this depends on the individual. Many factors (both internal and external) ultimately affect our body.

Summary
Single formula does not fit everyone. But knowing more about our body’s need for fluids will help us estimate how much water to drink each day.

how much water do you drink a day

What about the advice to drink 8 glasses a day?

We have probably heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s easy to remember, and it’s a reasonable goal.

What are the Health benefits of water?

Water is our body’s principal chemical component and makes up about 60 percent of our body weight. Our body depends on water to survive.

Every cell, tissue and ■■■■■ in our body needs water to work properly. For example, water:

  • Gets rid of wastes through urination, perspiration and bowel movements
  • Keeps our temperature normal
  • Lubricates and cushions joints
  • Protects sensitive tissues

Lack of water can lead to dehydration. Dehydration a condition that occurs when we don’t have enough water in our body to carry out normal functions. Even mild dehydration can drain our energy and make us tired.

Summary
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.

Does Water Intake Affect Energy Levels and Brain Function?

Most of the people claim that if we don’t stay hydrated throughout the day, our energy levels and brain function start to suffer.

water intake

There are plenty of studies to support this.

  • One study in women showed that a fluid loss of 1.38% after exercise impaired mood and concentration and increased the frequency of headaches.

  • Other studies show that mild dehydration (1–3% of body weight) caused by exercise or heat can harm many other aspects of brain function.

  • Keep in mind that just 1% of body weight is a fairly significant amount. This happens primarily when we are sweating a lot.

  • Mild dehydration can also negatively affect physical performance, leading to reduced endurance

Summary
Mild dehydration caused by exercise or heat can have negative effects on both our physical and mental performance.

Factors that influence water needs

We might need to modify our total fluid intake based on several factors:

  • Exercise. If we do any activity that makes us sweat, we need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in our blood (electrolytes) lost through sweat.
  • Environment. Hot or humid weather can make us sweat and requires additional fluid intake. Dehydration also can occur at high altitudes.
  • Overall health. Our body loses fluids when we have a fever, vomiting or diarrhea. Drink more water or follow a doctor’s recommendation to drink ■■■■ rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
  • Pregnancy or ■■■■■■-feeding. Women who are pregnant or ■■■■■■-feeding need additional fluids to stay hydrated. The Office on Women’s Health recommends that pregnant women drink about 10 cups (2.4 liters) of fluids daily and women who ■■■■■■-feed consume about 13 cups (3.1 liters) of fluids a day.

Summary
Every day we lose water through our breath, perspiration, urine and bowel movements. For our body to function properly, we must replenish its water supply by consuming beverages and foods that contain water.

Does Drinking a Lot of Water Help Us Lose Weight?

There are many claims that increased water intake may reduce body weight by increasing our metabolism and reducing our appetite.

According to two studies, drinking 17 ounces (500 ml) of water can temporarily boost metabolism by 24–30%.

The image below shows this effect. The top line shows how 17 ounces (500 ml) of water increased metabolism. Notice how this effect decreases before the 90-minute mark.

effect of water

The researchers estimated that drinking 68 ounces (2 liters) in one day increased energy expenditure by about 96 calories per day.

Additionally, it may be beneficial to drink cold water because our body will need to expend more calories to heat the water to body temperature.

Drinking water about a half hour before meals can also reduce the number of calories we end up consuming, especially in older individuals.

One study showed that dieters who drank 17 ounces (500 ml) of water before each meal lost 44% more weight over 12 weeks, compared to those who didn’t.

Overall, it seems that drinking adequate amounts of water, particularly before meals, may have a significant weight loss benefit, especially when combined with a healthy diet.

What’s more, adequate water intake has a number of other health benefits.

Summary
Drinking water can cause mild, temporary increases in metabolism, and drinking it about a half hour before each meal can make us automatically eat fewer calories. Both of these effects contribute to weight loss.

What are the other sources of water?

We don’t need to rely only on what we drink to meet our fluid needs. What we eat also provides a significant 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 teas are composed mostly of water. Even caffeinated drinks such as coffee and soda can contribute to our daily water intake. But water is our best bet because it’s calorie-free, inexpensive and readily available.

Sports drinks should be used only when we are exercising intensely for more than an hour. These drinks help replace electrolytes lost through perspiration and sugar needed for energy during longer bouts of exercise.

Energy drinks are different from sports drinks. Energy drinks generally aren’t formulated to replace electrolytes.

Summary
Energy drinks usually contain large amounts of caffeine or other stimulants, sugar, and other additives, which are the best source of water intake. Other beverages can contribute to fluid balance, including coffee and tea. Most foods also contain water.

Does More Water Help Prevent Health Problems?

Several health problems supposedly respond well to increased water intake:

  • Constipation: Increasing water intake can help with constipation, a very common problem .
  • Cancer: Some studies show that those who drink more water have a lower risk of bladder and colorectal cancer, although other studies find no effect.
  • Kidney stones: Increased water intake may decrease the risk of kidney stones
  • Acne and skin hydration: There are a lot of anecdotal reports about how water can help hydrate the skin and reduce acne. So far, no studies have confirmed or refuted this.

Summary
Drinking more water may help with some health problems, such as constipation and kidney stones, but more studies are needed.

Staying safely hydrated

Our fluid intake is probably adequate if:

  • We rarely feel thirsty
  • Our urine is colorless or light yellow

A doctor or registered dietitian can help us determine the amount of water that’s right for us every day.

To prevent dehydration and make sure our body has the fluids it needs, make water your beverage of choice. It’s also a good idea to:

  • Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
  • Drink water before, during and after exercise.
  • Drink water if you are feeling hungry. Thirst is often confused with hunger.

Although uncommon, it’s possible to drink too much water. When our kidneys can’t excrete the excess water, the sodium content of our blood is diluted (hyponatremia), which can be life-threatening.

Athletes, especially if they participate in long or intense workouts or endurance events are at higher risk of hyponatremia.

Summary
In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

Maintaining Water Balance

Maintaining water balance is essential for our survival.

For this reason, a person’s body has a sophisticated system for regulating when and how much they drink.

When our total water content goes below a certain level, thirst kicks in.

This is controlled by mechanisms similar to breathing, we don’t need to consciously think about it.

For the majority of people, there probably isn’t any need to worry about water intake. The thirst instinct is very reliable.

There really is no science behind the 8×8 rule. It is completely arbitrary.

Our water need also increases during ■■■■■■■■■■■■■, as well as several disease states like vomiting and diarrhea.

Furthermore, older people may need to consciously watch their water intake because the thirst mechanisms can start to malfunction in old age

Summary
Most people don’t need to consciously think about their water intake, as the thirst mechanism in the brain is very effective. However, certain circumstances do call for increased attention to water intake.

How Much Water Is Best?

At the end of the day, no one can tell us exactly how much water we need. This depends on the individual.

Try experimenting to see what works best for us. Some people may function better with more water than usual, while for others it only results in more frequent trips to the bathroom.

If you want to keep things simple, these guidelines should apply to the majority of people:

  1. When you are thirsty, drink.
  2. When you are not thirsty anymore, stop.
  3. During high heat and exercise, make sure to drink enough to compensate for the lost fluids.

best water intake

Why is water important?

We commonly hear that water is essential for your health. The reason behind it is:

This substance makes up a majority of our body weight and is involved in many important functions, including:

  • flushing out waste from our body
  • regulating body temperature
  • helping our brain function

We get most of our water from drinking beverages, but food also contributes a small amount to our daily water intake.

Following ways can make it clear that why water is important for us:

1. Helps in creating saliva

Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping our mouth healthy.

Our body generally produces enough saliva with regular fluid intake. However, our saliva production may decrease as a result of age or certain medications or therapies.

If our mouth is drier than usual and increasing our water intake isn’t helping, see the doctor.

2. Regulates our body temperature

Staying hydrated is crucial to maintaining our body temperature. Our body loses water through sweat during physical activity and in hot environments.

Our sweat keeps our body cool, but our body temperature will rise if we don’t replenish the water we lose. That’s because our body loses electrolytes and plasma when it’s dehydrated.

If we sweating more than usual, make sure drink plenty of water to avoid

3. Protects our tissues, spinal cord, and joints

Water consumption helps lubricate and cushion our joints, spinal cord, and tissues. This will help us enjoy physical activity and lessen discomfort caused by conditions like arthritis.

4. Helps in excreting waste through perspiration, urination, and defecation

Our body uses water to sweat, urinate, and have bowel movements.

Sweat regulates body temperature when we are exercising or in warm temperatures. We need water to replenish the lost fluid from sweat.

We also need enough water in our system to have healthy stool and avoid constipation.

Our kidneys are also important for filtering out waste through urination. Adequate water intake helps our kidneys work more efficiently and helps to prevent kidney stones.

5. Helps in maximizing physical performance

Drinking plenty of water during physical activity is essential. Athletes may perspire up to 6 to 10 percent Trusted Source of body weight during physical activity.

Hydration also affects our strength, power, and endurance.

We may be more susceptible to the effects of dehydration if we are participating in endurance training or high-intensity sports such as basketball.

Negative effects of exercise in the heat without enough water can include serious medical conditions, like decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.

6. Aids in digestion

Contrary to what some people believe, experts confirm drinking water before, during, and after a meal will help our body break down the food we eat more easily. This will help us digest food more effectively and get the most out of our meals.

7. Helps with nutrient absorption

In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from our food. It then delivers these vitamin components to the rest of our body for use.

8. Improves blood oxygen circulation

Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.

9. Helps in fighting off illness

Drinking enough water can help prevent certain medical conditions. These include:

  • constipation
  • kidney stones
  • exercise-induced asthma
  • urinary tract infection

Water also helps us absorb important vitamins, minerals, and nutrients from our food, which will increase our chances of staying healthy.

10. Helps in boosting energy

Drinking water may activate our metabolism. A boost in metabolism has been associated with a positive impact on energy level.

One study found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women. These effects appeared to last over an hour.

11. Aids in cognitive function

Proper hydration is key to staying in tip-top cognitive shape. Researches indicate that not drinking enough water can negatively impact our focus, alertness, and short-term memory.

12. Helps in improving mood

Not getting enough water can also affect our mood. Dehydration may result in fatigue and confusion as well as anxiety.

13. Helps in keeping skin bright

Adequate water intake will help keep your skin hydrated and may promote collagen production. However, water intake alone isn’t enough to reduce the effects of aging. This process is also connected to your genes and overall sun protection.

Summary
Water is important to nearly every part of our body. Not only will hitting our daily recommended intake help us maintain our current state of being, it may even improve our overall health.

Frequently asked questions

  • How much water should you drink based on your weight?

A person should try to drink between half an ounce and an ounce of water for each pound they weigh, every day. For example, if a person weighs 150 pounds, that would be 75 to 150 ounces of water a day.

  • How much is too much water in a day?

Symptomatic water intoxication, or hyponatremia, begins when someone drinks about three to four liters of water at one time. A normal adult can excrete up to 20 liters per day and does not exceed three to four cups of water in an hour, because that’s what a normal kidney can excrete at a time.

  • Is 4 Liters of water a day too much?

It is impossible to drink too much water. Drinking a lot of water and that means more than 4 -6 liters over a short time can upset the body’s sodium balance, and cause a potentially fatal condition called hyponatremia, or water intoxication.

  • Is 64 oz of water a day enough?

People may have heard that you should drink eight 8- ounce (237 milliliters) glasses of water a day (totaling 64 ounces , or about 1.9 liters). That’s the wrong answer. Despite the pervasiveness of this easily remembered rule, there is no scientific evidence to back it up, according to a 2002 review of studies.

  • Does coffee count as water intake?

Juices and sports drinks are also hydrating, we can lower the sugar content by diluting them with water. Coffee and tea also count in our tally. Many used to believe that they were dehydrating, but that myth has been debunked. The diuretic effect does not offset hydration.

Conclusion
About 60% of our body weight is made of water. We need it for every single body function. It flushes toxins from our organs, carries nutrients to our cells, cushions our joints, and helps us digest the food we eat.
For men, the Institute of Medicine (IOM) recommends a total of 13 cups (about 3 liters) of fluid each day.
For women, they suggest 9 cups (a little over 2 liters) of fluid each day. Pregnant women should drink about 10 cups of water daily. Those who ■■■■■■■■■■ need about 12 cups.

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