You may have heard that it’s important to drink plenty of water every day to stay healthy.
Water is obviously crucial. Water, which makes up around two thirds of our body weight, is essential for carrying nutrients and waste products throughout our bodies, controlling our body temperature, lubricating and cushioning our joints, and participating in the majority of chemical reactions that take place inside of us.
Throughout the day, the body continuously loses water, primarily through urination and perspiration but also through routine bodily processes like breathing. You must consume a lot of water each day through drinks and meals if you want to avoid dehydration.
WHY DO WE NEED TO DRINK WATER?
Water makes up between 50% and 70% of your body weight and is the primary chemical in your body. It maintains the body’s many systems running smoothly.
Water is essential for your body to live. Your body’s organs, cells, and tissues all require water to function correctly. Water performs a variety of vital tasks, including:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- preventing constipation
- normalizing blood pressure
- stabilizing the heartbeat
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte (sodium) balance.
Dehydration, a condition that happens when your body doesn’t have enough water to perform regular processes, can result from a lack of water. Dehydration, even moderate dehydration, may wear you out and sap your vitality.
HOW MUCH WATER SHOULD YOU DRINK EVERY DAY
How much water per day should you consume? It’s a straightforward query with no clear solution.
Your health, level of activity, and place of residence are just a few variables that affect how much water you require on an individual basis.
No one solution works for everyone. However, being more aware of how much fluid your body needs will aid in determining how much water to consume daily.
Average daily intake of fluids
So how much fluid does the typical healthy adult who lives in a climate with moderate temperatures need? According to the U.S. National Academies of Sciences, Engineering, and Medicine, the following amounts of liquids should be consumed each day:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These suggestions include fluids from food, drinks, and water. Typically, food accounts for around 20% of daily fluid consumption and beverages for the remaining 80%.
“8×8 rule” of drinking water per day
Do you know about the 8: 8 rule? If you decide to do so, this rule is a rather straightforward generalization. In addition to any other beverages, the unofficial guideline that we consume eight eight-ounce (240 ml) glasses of water every day, for a total of little under two liters.
It doesn’t say how quickly they should be taken or if they should be divided up over the day or eaten in the morning or at night. Essentially, this rule states that nothing else matters as long as you consume the required amount of water during the day.
His rule, however, has little to no scientific support. The advantages of drinking eight glasses of water, each eight ounces in size, each day have not been studied. Individual water consumption varies and should be tailored to individual requirements. But even so, there are situations when this rule is useful.
Amount of water according to your weight
Here are the suggested daily water intake recommendations for a variety of weights so you can determine how much to consume each day. Keep an eye on your level of exercise as well.
| Weight, pounds / kilogram | Water Daily, ounces / liter |
| 100 lb / 45,4 kg | 50 oz / 1,4 L |
| 110 lb / 49,9 kg | 55 oz / 1,6 L |
| 120 lb / 54,4 kg | 60 oz / 1,7 L |
| 130 lb / 59,0 kg | 65 oz / 1,8 L |
| 140 lb / 63,5 kg | 70 oz / 2,0 L |
| 150 lb / 68,0 kg | 75 oz / 2,1 L |
| 160 lb / 72,6 kg | 80 oz / 2,3 L |
| 170 lb / 77,1 kg | 85 oz / 2,4 L |
| 180 lb / 81,6 kg | 90 oz / 2,6 L |
| 190 lb / 86,2 kg | 95 oz / 2,7 L |
| 200 lb / 90,7 kg | 100 oz / 2,8 L |
| 210 lb / 95,3 kg | 105 oz / 3,0 L |
| 220 lb / 99,8 kg | 110 oz / 3,1 L |
| 230 lb / 104,3 kg | 115 oz / 3,3 L |
| 240 lb / 108,9 kg | 120 oz / 3,4 L |
| 250 lb / 113,4 kg | 125 oz / 3,5 L |
| 260 lb / 117,9 kg | 130 oz / 3,7 L |
| 270 lb / 122,5 kg | 135 oz / 3,8 L |
| 280 lb / 127,0 kg | 140 oz / 4,0 L |
WHEN YOU NEED MORE WATER
Compared to other persons your age and weight, you may require more water. You require different amounts of water depending on the following things:
- Where you live. In hot, humid, or dry climates, you will require extra water. If you reside in the mountains or at a high altitude, you will also require extra water.
- Your diet. You could lose more water through increased urine if you consume a lot of coffee and other caffeinated beverages. If you consume a lot of salty, hot, or sweet items in your diet, you should probably also drink extra water. If you don’t consume a lot of hydrating meals that are high in water, such as fresh or cooked fruits and vegetables, you may need to drink more water.
- The temperature or season. Due to sweat, you can require more water in warmer months than in colder ones.
- Your environment. You could become more thirsty more quickly if you spend more time outside in the heat or in a warm environment.
- How active you are. You’ll need more water than someone who sits at a desk if you’re active during the day, or if you walk around or stand up a lot. You will need to drink more to replace the water you lose if you exercise or engage in any strenuous activity.
- Your health. You should consume extra water if you are sick, have a fever, lose fluids through vomiting, or have diarrhea. You will also require extra water if you have a medical condition like diabetes. Diuretics are one kind of drug that might cause water loss in patients.
- Pregnant or breastfeeding. You must consume more water to keep hydrated if you are pregnant or breastfeeding. After all, your body is performing the tasks for two or more.
HOW TO KNOW IF YOU’RE DRINKING ENOUGH WATER
There is no formula for this one: Look at your pee quickly to see if you’re hydrated. You’re probably drinking enough water if it’s light yellow. Dark yellow, on the other hand, may indicate that you need to increase your hydration.
Just remember that urine color isn’t always a reliable signal. Additionally, several medical disorders, drugs, vitamin B2 supplements, and naturally occurring pigments in some foods can cause a deeper tint.
Other common signs of dehydration
Because of this, it’s beneficial to keep an eye out for further indications that your water consumption may be inadequate. Dehydration may also manifest as:
- Feeling thirsty
- Headache
- Dry mouth
- Difficulty concentrating
- Fatigue
- Dry skin
- Dizziness
Dehydration may make you feel sick and, if not properly and promptly treated, can occasionally even be fatal.
Kidney stones are linked to dehydration. Otherwise, there is scant evidence connecting chronic illness to dehydration. Mild spells of dehydration occur often.
WHAT IF TOO MUCH …
Adults who are healthy and well-fed rarely have a problem with drinking too much water. Occasionally, athletes may overhydrate themselves when engaging in prolonged or strenuous activity.
Your kidneys cannot eliminate extra water when you consume too much water. Your blood’s salt concentration dilutes. This condition is known as hyponatremia, and it may be fatal.
CONCLUSIONS
- Foods and fluids, including water, are the main source of water in our bodies.
- The advice to drink eight 8-ounce glasses of water a day is not based on evidence.
- The quantity of water we require varies based on our individual demands and environmental factors, such as activity level and climate.
- The thirst mechanism alerts us when we need more fluids, and a healthy body naturally maintains a fluid balance.
