Water is essential for physical health, but needs to vary from person to person. These guides can help you make sure you drink enough liquids.
How much water should you drink every day? This is a simple question, no simple answer.
Over the years, the research has made different suggestions. However, your personal water needs depend on many factors, including your health, your level of activity and where you live.
There is no single formula for everyone. However, more information about your body’s need for fluids will help you estimate how much water you drink per day.
The health benefits of water
Water is the main chemical component of your body, accounting for about 60% of your body weight. Your body depends on water survival.
Every cell, tissue, and organ in your body needs water to work properly. For example, water:
- Get rid of waste by urinating, sweating and defecating
- Keep the temperature normal
- Lubricant and mat joints
- Protect sensitive tissues
Dehydration can lead to dehydration, and dehydration occurs when you don’t have enough water in your body to perform normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day, you will get from breathing, sweating, urine and bowel movements. In order for your body to function properly, you must supplement its water supply by eating drinks and foods that contain water.
So, how much fluid is there in an average healthy adult living in temperate climate needs? The National College of Science, Engineering and Medicine has determined that daily intake is sufficient:
- About 15.5 cups (3.7 liters) of liquid for men.
- Women have about 11.5 cups (2.7 liters) of liquid per day.
These suggestions cover liquids for water, other beverages and food. About 20% of daily liquid intake usually comes from food and the rest comes from beverages.
What about drinking 8 eyes a day?
You may hear the advice: “Drink eight cups of 8 ounces of water every day.” It’s easy to remember, and it’s a reasonable goal.
Most healthy people can be kept hydrated by drinking water and other liquids when they are craving. For some people, less than eight cups a day may be enough. But others may need more.
Also Read: 21 The Amazing Importance of Water (H2O) to the Body
Factors affecting water demand
You may need to modify your total fluid intake based on several factors:
- exercise: If you do anything that makes you sweat, you will need to drink more water to cover the liquid loss. It is important to drink water before and after exercise. If the exercise is intense and lasts for more than an hour, a sports drink can replace the minerals lost in your blood (electrolytes).
- environment: Hot or humid weather can make you sweat and require an extra fluid intake. Dehydration can also occur at high altitudes.
- Overall health: When you have fever, vomiting, or diarrhea, your body loses fluids. Drink more water or follow your doctor’s advice to drink oral rehydration solutions. Other conditions that may require increased fluid intake include bladder infections and urinary tract stones.
- Pregnancy or breastfeeding: Pregnant or breastfeeding women need extra fluids to keep hydrated. The Women’s Health Office recommends that pregnant women drink about 10 cups (2.4 liters) of liquid per day, while breastfeeding women who eat about 13 cups (3.1 liters) per day.
Except for faucets: other water sources
You don’t need to rely on drinking alone to meet your liquid needs. What you eat also provides a large portion of it. For example, many fruits and vegetables (such as watermelon and spinach) are almost 100% water.
In addition, beverages such as milk, juice and herbal tea are mainly composed of water. Even coffee and soda caffeinated beverages can contribute to your daily intake. But water is your best choice because it is calorie-free, cheap and ready to use.
Sports drinks should only be used if you are doing more than an hour. These drinks help replace the electrolytes lost through the sweat and energy required during exercise.
Energy drinks are different from sports drinks. Energy drinks are not usually formulated to replace electrolytes. Energy drinks also often contain a lot of caffeine or other stimulants, sugars and other additives.
Stay safely hydrated
If your fluid intake may be sufficient:
- You rarely feel thirsty
- Your urine is colorless or light yellow
A doctor or registered dietitian can help you determine the amount of water that is suitable for you every day.
To prevent dehydration and make sure your body has the liquid you need, get the drink of your choice. This is also a good idea:
- Drink a glass of water or other calorie-free or low-calorie drink between each meal.
- Drink water before, during and after exercise.
- If you feel hungry, drink water. Thirst is often confused with hunger.
Although rare, you may drink too much water. When the kidneys are unable to excrete excess water, the sodium content in the blood is diluted (hyponatremia), which can be life-threatening.
Especially when athletes participate in long-term or intense exercise or endurance events, the risk of hyponatremia is higher. Overall, however, it is rare to drink too much water among healthy adults who eat a regular American diet.
Also Read: 12 Best Foods and Drinks to Be Good for the Liver
