Water is vital to good health. Are you taking enough? These guidelines can assist you in finding out.
Researches have provided various recommendations over the years. But your own water requirements rely on many factors, including your health, how busy you are, and where you exist.
No particular method fits everyone. But understanding more about your body’s requirement for liquids will help you determine how much water to drink per day.
What are the health benefits of water?
Water is your body’s main element and goes up about 50% to 70% of your body weight. Your body entirely relies on water to survive.
Each cell, tissue, and organ in your body demands water to work correctly. For example, water:
- Helps clear wastes through urination, bowel movement, and perspiration
- Lubricates and cushions joints
- Keeps your temperature normal
- Protects sensitive tissues
Water scarcity in your body can lead to dehydration — a state that happens when you don’t have sufficient water in your body to carry out regular functions. Even mild dehydration can reduce your energy and make you exhausted.
How much water do you need?
Each day you lose water through your sweat, urine, breath, and bowel movements. For your body to work perfectly, you must recharge your body with a water supply by having beverages and foods that include water.
So how much liquid does the common, healthy adult breathing in a temperate environment need? The U.S. National Academies of Sciences, medicine, and Engineering concluded that enough everyday fluid intake is:
- About 3.7 liters (15.5 cups) of fluids a day for men
- About 2.7 liters (11.5 cups) of fluids a day for women
These instructions cover fluids from water, other food, and beverages. About 20% of regular fluid consumption comes typically from food and the rest from drinks.
What about the advice to drink eight glasses a day?
You’ve primarily heard the recommendation to drink eight glasses of water a day. That’s easy to memorize, and it’s a wise goal.
Most healthy bodies can stay hydrated by having water and other fluids whenever they feel thirsty or hungry. For few people, less than eight glasses of water might be enough. But some people might require more.
You need to adjust your total fluid consumption based on some factors:
- Exercise. If you perform an activity that starts sweat, you need to drink some additional water to meet the fluid loss. It’s necessary to drink water during, before, and after a workout.
- Environment. Hot or humid weather can lead to sweating and needs additional fluid. Dehydration also can happen at high elevations.
- Overall health. Your body loses fluids when you are suffering from vomiting, fever, or diarrhea. At this time, try to drink more water or follow a doctor’s recommendation. Other situations that might need more fluid intake include bladder diseases and urinary stones.
Should I worry about drinking too much water?
Having too much water is seldom a problem for healthy, well-nourished adults. Athletes drink too abundant water to prevent dehydration during lengthy or severe exercise. When you intake too much water, your kidneys can’t get rid of more water. The sodium content of your blood begins to dilute. This is named hyponatremia, and it can be dangerous.