While we’ve been told over the years that at least 8 glasses of water should be consumed a day in order to stay properly hydrated, it’s not accurate for everyone; there are more precise ways to determine how much you truly need each day.
So, how much water should you drink each day? Everyone’s individual water needs depend on a lot of different factors including whether or not you have any health issues, the amount of exercise you get and the level at which it is done, your metabolism, and where you live among others.
Benefits of drinking water
Ever heard the saying that people are made about ⅔ of water? That’s because it’s true! And when you consider how much of your body is composed of water, it’s easy to see why you need to stay hydrated. Water helps digestion, heart & circulation functions, and temperature control. It also plays a key role in brain activity – that would explain all those times when you suddenly “think of something” after taking a drink of water!
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Dehydration can drain your body of energy and make you feel tired.
Drinking plenty of water helps you stay healthy in a number of different ways that include:
- Eliminating waste from your body in the form of urine, stool and sweat – so you can be rid of all the extra toxins.
- Transporting oxygen and other vital substances throughout your body
- Regulating your body temperature
- Keeping your joints in good health
- Boosting your immune system
Recommended daily water intake
The answer is actually more complex than you might think – because the amount needed varies by person and depends on how active, hot or cold it is outside and other such factors. But there are some general guidelines as proposed by The U.S. National Academies of Sciences, Engineering, and Medicine:
- 125 ounces (3.7 liters) for men.
- 91 ounces (2.7 liters) for women.
If you’re on a hot day or are exercising or are otherwise generating sweat, you will need to drink more fluids to stay hydrated. The same is true with illnesses like morning sickness that cause vomiting and/or diarrhoea. It’s important to note that this measurement accounts for total daily fluid rather than plain water – about 20% of total daily fluid intake can come from food sources
If you’re looking for a more individualized recommendation on how much water you should drink per day, it is recommended that you calculate your fluid needs based on your boy weight. For example, if you weigh 150 pounds and you’re 5’6″, aim to drink 75 ounces of water a day, which is around the equivalent of nine eight-ounce glasses of water spread out throughout the day.
In addition to this, you should also be keeping tabs on your urine’s color. When you’re adequately hydrated, urine should be colorless or a very pale yellow (the same hue as hay or lighter). If your urine is darker than that, then you aren’t being replenished properly and it may already be too late for some serious consequences to come about, including headaches and dizziness.
How much water should kids be drinking?
Much like adults, the amount of water children need on a daily basis depends heavily on factors like their age and the activity that they perform. A certain amount of fluid is even fine for kids to consume in food, so it’s important to have an open dialogue with your family pediatrician when finding out how much water your child should be consuming every day.
In general, children and teens need about 6 to 8 cups of water a day (excluding the fluids they get from fresh fruits and veggies).
When playing or exercising, the best rule of thumb is to drink somewhere between half a cup and two cups of water every 15 to 20 minutes.
What happens if you drink too much water?
Overhydration can lead to hyponatremia which often stems from inadequate sodium intake in an individual. When a person’s body is deprived of this important electrolyte, fluid regulation becomes difficult and excessive amounts of water deficit the brain causing it to swell.
Overhydration is a common occurrence with athletes. The American College of Sports Medicine conducted a study that found that the risk for hyponatremia is higher in novice runners. Hyponatremia results in the brain absorbing too much water which can lead to seizures, coma or even death. However, less than 8 percent of marathon runners actually suffer from hyponatremia, according to this same study, so it’s not typically such a big concern.
Do other liquids count as water?
Your daily recommended water intake should include all sources — drinking water, other beverages, and food. However, there are certain fluids that do not have as many benefits as others. For example, soda might seem like it’s hydrating your body with fluids but it can also be high in sugar, corn syrup and calories thus defeating the purpose of being hydrated.
Coffee and tea are made of water, yes. But they also happen to contain caffeine which could increase the amount of water that you pee out.
The same goes for alcoholic drinks too. But like caffeine, they can actually cause you to lose a lot of water quickly through urination. This can leave one dehydrated after consuming too many alcoholic beverages.
The bottom line
How much water you need depends on a lot of factors, including your age and the temperature.The eight-by-eight rule is outdated and overly simplistic. The body is designed to maintain exactly the water level it needs, and typically does a great job at keeping itself balanced correctly. It also tells you when you need to drink more by making you feel thirsty.
People who work outdoors in hot climates or exercise vigorously may need to consume more fluids than others do. They can also get some of their required water from foods that are high in water content such as fruits and vegetables.