How much water do you drink every day
How much water do you drink every day
How much water you’re actually supposed to drink each day — and why 8 cups isn’t right for everyone
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We use water to carry out nearly all of our bodily functions. So, when you don’t drink enough of it, you become dehydrated, which may not sound so bad but it means that your body literally doesn’t have enough water to work properly.
Eight cups of water a day was the go-to advice for decades, but the reality is a bit more complicated. This article takes a look at what you need to do to stay hydrated and why it’s so important for your health.
How much water you should drink every day
Drinking enough water is important because you are losing water throughout the day through your breath, sweat, and urine.
Some fitness experts have offered a simple equation you can use to calculate how many glasses of water you need. Divide your weight (in pounds) in half and that number is the amount of water you need per day in ounces. So, if you weigh 150 pounds, that means you should be drinking 75 fluid ounces, a little over 9 eight-ounce glasses of water a day.
The official recommendation from The National Academies of Sciences, Engineering, and Medicine (NASEM), is to think about the amount of fluids you need per day — not just the glasses of water.
On average, according to NASEM, men should consume about 125 ounces of fluids (fl. oz.) per day, while women need around 91 fl. oz. These fluids can come from water, other drinks like tea and coffee, or from food.
Getting enough water in your daily diet
As a general rule, most people get 80% of their fluids from beverages and 20% from food. For an idea of what that may look like, here’s how you could get around 100 fluid ounces from your diet with the following routine:
Some people may need to drink more water
For the average, healthy adult, drinking when you are thirsty is a good way to stay hydrated.
Of course, there are other factors that will affect how well you stay hydrated throughout the day. For example, if you consume large amounts of salt, sugar, or alcoholic beverages, this could dehydrate you — even if you’ve consumed the necessary fl. oz. for the day.
Note: If you live in a dry or hot climate, you may also need more fluids than someone who lives in a cool, wet climate.
In addition, athletes may need to get ahead of their thirst, as even mild dehydration, which comes on before you feel thirsty, can affect physical performance by lowering endurance and motivation. Three other groups who may have a harder time staying hydrated are the elderly, pregnant women, and new moms.
«As we age, our sensitivity to detect thirst declines, which makes older adults more susceptible to dehydration,» says Brenda M. Davy, a registered dietician nutritionist and professor at Virginia Tech. In this case, people over 65 are recommended to keep water nearby and drink even if they don’t feel thirsty.
When you are pregnant, you also need to drink extra fluids to support both you and the baby. Being dehydrated while pregnant can lead to complications like birth defects or premature delivery. And if you are breastfeeding, you should drink an extra glass of water every time you breastfeed to replenish lost fluids.
Health benefits of drinking water
Keeping your body hydrated provides many health benefits, including:
How to tell if you’re dehydrated
Besides making you feel awful, dehydration can have some serious health consequences. Over time, it can increase your risk of kidney stones, urinary tract infections, and constipation, which is why it’s important to know how to tell when you’re dehydrated.
The symptoms of dehydration are different for children and adults. You can check for a few key signs that you or your child may be dehydrated.
For babies and young children, parents should look out for dry mouth and tongue, as well as crying with no tears. If a baby goes 3 or more hours without a wet diaper, this can also be a sign of dehydration.
In addition to feeling thirsty, dehydrated adults may feel fatigued, dizzy, or confused. But the easiest way to know if you’re getting dehydrated is to check the color of your urine, says Davy. «If you notice that your urine is not pale yellow in color, you may need to drink some water.»
Insider’s takeaway
Overall, it’s imperative to drink enough water and stay hydrated every day to maintain good health. Men should consume about 125 ounces of fluids (fl. oz.) per day, while women need around 91 fl. oz.
How Much Water Should I Drink Daily?
In this Article
About 60% of your body weight is made of water. You need it for every single body function. It flushes toxins from your organs, carries nutrients to your cells, cushions your joints, and helps you digest the food you eat.
If you don’t get enough water, you can become dehydrated. Severe cases of dehydration can cause dizziness, confusion, and even seizures.
That’s why it’s important to get the water as your body needs every day. No set amount is right for everyone. How much you need can depend on your size, how much exercise you do, how hot the weather is, and other things. Your doctor can help you determine what’s right for you.
How Much Water Does Your Body Need Each Day?
We’ve all heard that 8 glasses of water each day is best. But the truth is, how much water you need varies. But there are some basic guidelines:
If you’re outside on a hot day, or doing something that makes you sweat a lot, you’ll need to drink more fluids to stay hydrated. The same is true if you have an illness that causes you to throw up, have diarrhea, or run a fever.
If you have a condition like heart failure or a particular type of kidney disease, you may need to limit your fluid intake. Talk to your doctor about what’s right for you.
How Much Water Should Kids Be Drinking?
Like adults, how much water children need depends on many things, like their age, how much they weigh, and their gender. Other things that play a role include how healthy and active they are, and what the climate is like where they live.
In general, children and teens need about 6 to 8 cups of water a day. They should also eat lots of fresh fruits and veggies, which are full of water.
During play or exercise, a good goal is to drink a half cup to 2 cups of water every 15 to 20 minutes.
Benefits of Drinking Water Daily
Water helps to keep you healthy in a number of ways. When you drink enough, it:
What Counts as ‘Water’?
For instance, juices, sodas, and smoothies can be hydrating, but they can also be high in sugar and calories.
Coffee and tea provide water, too. But, they also contain caffeine, which can make you lose more water when you pee. Most healthy people can safely drink about 2 to 4 8-ounce cups of coffee each day. Scale back if it makes you feel anxious or jittery.
Alcoholic drinks contain water, too. But like caffeine, they actually cause you to lose more water through your urine. This can lead to dehydration.
Sports drinks have a high water content. They also contain carbohydrates and electrolytes, which can help you absorb water and keep your energy levels up. During intense workouts, they help to replace salt lost through sweat. But be careful: many also contain lots of extra calories, sugar, and salt. Check the nutrition label. Pay attention to the serving size, and limit how many you drink.
And don’t forget foods! Fruits and vegetables like cucumbers, iceberg lettuce, celery, and watermelon are over 90% water. They also provide a variety of different vitamins and minerals. Refreshing!
Can I Drink Too Much Water?
It’s rare if you’re a healthy adult who eats a regular American diet. But it can happen.
If you drink a lot of water but your kidneys can’t get rid of the excess, you could develop a condition doctors call “hyponatremia.” That means the minerals in your blood are diluted, or watered down. As a result, sodium levels in the blood fall. Your body’s water levels rise and your cells swell. It can lead to serious (even life-threatening) problems. Endurance athletes, like marathon runners, are at risk for this condition.
Certain health conditions can also play a role in how much water you need. Ask your doctor for guidance if you:
How Can I Be Sure I’m Drinking Enough Water?
Do you drink enough fluid that you rarely feel thirsty? Is your pee either clear or light yellow? If you can answer “yes” to both, you’re probably getting all the fluid you need.
Show Sources
Harvard Medical School: “How Much Water Should You Drink?
Mayo Clinic: “Nutrition and Healthy Eating.”
Academy of Nutrition and Dietetics: “Water: How Much Do Kids Need?”
British Nutrition Foundation: “Healthy Hydration Guide.”
American Academy of Family Physicians: “Hydration: Why It’s So Important.”
Physicians Committee for Responsible Medicine: “Hydrating Through Fruits and Veggies.”
How Much Water Do I Actually Need to Drink Every Day?
Water has gone beyond simply being good for us: reusable water bottles have become a statement unto themselves, signaling our health- and environmental-consciousness to the world. We’re so conditioned to constantly guzzle water that some people panic if they don’t have it on their person at all times. But how much water do we actually need to drive every day? We spoke with a doctor to find out.
This is just a baseline, of course. If you exercise, spend time in hot or dry weather, you consume a significant amount of diuretics (e.g. caffeinated drinks like soda), or your medications require additional water consumption, you may need more water. The easiest way to handle your water consumption is to stick with the baseline above and add more water whenever you feel thirsty.
How can I make sure I get enough water?
Presuming you’re awake for approximately 16 hours per day, you’ll have to drink between 4.65 and 6.25 fluid ounces per hour. That may seem like a lot, but it isn’t much more than four to eight sips per hour (depending on how much you take in). If you always have water with you and have an easy method of refilling (e.g. sink, water cooler, etc.) you won’t have too much trouble.
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Also, don’t forget that many foods contain water, and that counts too. Per Lifehacker health editor, Beth Skwarecki :
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You can eat well and exercise, but to round out your identity as a Person Who Makes Healthy Choices
Can I drink too much water?
You can have too much of anything, but you’ll find it challenging to have too much water. Dr. Brar explains:
In a healthy adult, the kidneys can filter and excrete 15 liters of water a day. So you are unlikely to get too much water, provided you don’t drink an enormous amount at one time. Just remember to pay attention to thirst cues, try to anticipate when activities or the weather might increase your need for water, and carry water with you always.
For most of us, too little water is more of a problem than too much. Drinking 15 liters of water each day would not only take quite some time but make you feel very uncomfortable. There are really no circumstances where you’d accidentally drink too much water (aside from drowning/water accident situations), so drinking more than you need is a safer bet than drinking too little.
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What happens if I don’t get enough water?
Dehydration makes you feel tired. The right amount of water will help your heart pump your blood more effectively, and water can help your blood transport oxygen and other essential nutrients to your cells. Water also helps energize your muscles and prevents cramping. This is especially important if you find yourself tired at the gym. You should drink two cups of water about two hours before you exercise.
Water won’t just help you stay more awake and alert during the day, but also reduce fatigue during sports and exercise. While the benefits it provides are important, this is one benefit that’s especially relevant to those who work often and for long hours (especially when caffeine’s thrown into the mix).
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Ultimately, you can get by without sufficient water but you won’t feel good. While it may be tough at first to drink as much as you need, practice will help you form good hydration habits that will lead to better overall health. Getting more water throughout the day is a good opportunity to stand up and walk around so you’re not sitting or going without a break for too long. It’s no surprise that water is good for you, but the benefits of sufficient hydration are many and well worth the trouble.
This story was originally published in 2013 and was updated on 12/5/19 to provide more thorough and current information.
How Much Water Should You Drink Every Day, According to Experts
Use this easy formula to calculate how much water you need based on your weight.
Water is the most underutilized tool when it comes to your health. From hydrating skin and helping with headaches to giving you an endless supply of energy, simply drinking enough H2O each day can pay off in a big way.
But how much should you be drinking? Traditional recommendations about water intake aren’t so cookie cutter anymore, says Jaclyn London, MS, RD, CDN, NYC-based registered dietitian, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less and Feel Great About Your Body and host of the podcast On the Side with Jackie London, RD. «Typically, I’d recommend drinking around 8 cups of H2O per day — but I use that metric as a very general place to start, since many of us will need more or less depending on where we live, how physically active we are, medications we’re taking and our current activities of daily living,» London says.
There’s also a new lifestyle factor London’s been taking into consideration when offering advice. «I’ve also found myself recommending people who are working from home to increase their fluid intake if they’re on back-to-back calls. Why? Because not only do we lose water through our GI and urinary tracts, we also lose it through our respiratory tract—so more talking equals the need for more hydrating!» London adds.
And when it comes to upping hydration, it doesn’t just have to be plain H20. «I’m often giving the advice to consider where you can add a cup or two of extra unsweetened beverages to your day — sparkling water, diet beverages, unsweetened coffee and tea also ‘count’ toward your daily hydration goals,» says London.
How to know if you’re getting enough? Though the amount of water a person needs varies much like calories, you can make a guesstimate based on a few different factors. Read on to calculate how much water you should be drinking each day based on your own unique needs.
How much water should you drink every day?
Women should generally drink about 9 cups of fluids a day, while men should aim for 12, according to the Mayo Clinic. That’s 72 ounces for us ladies. Where does that number come from?
«The guideline is loosely based on an equation that determines milliliter per calorie consumed per day, but even if you’re eating much more or far less daily, it’s a good barometer to think of 2,000 milliliters or 2 liters (about 8 cups) as a middle-ground benchmark,» London says.
How much water should you drink based on your weight? Here’s how to calculate it:
If you want to determine the exact amount you should drink according to your body weight, you can follow these steps:
How much water should you drink based on your activity level?
This one’s a no-brainer: Anyone who works out on a regular basis should drink more water than someone who’s sedentary. Not upping your fluid intake to match your exercise schedule can lead to some unpleasant consequences, too.
«Dehydration can produce a number of different side effects, from feeling a little lethargic to plummeting blood pressure,» says London. «While everyone’s sweat rate is different, it’s safe to assume that for every 45 to 60 minutes of exercise you do, you’ll need to drink a minimum of 40 ounces of H2O — a number that will probably seem staggeringly high to some of you.»
Even if you don’t have symptoms, you can still tell if you’re falling short of your water needs. Just check the color of your pee. «It should be a light straw color when you’re staying properly hydrated!» London says.
So if you calculated you need at least 72 ounces of water per day based on your weight, that number should jump to 120 ounces (15 cups) or more if you’re doing an hour-long workout.
How much water should I drink a day in liters?
To convert your calculation from ounces to liters, follow this simple formula:
Number of Fluid Ounces ÷ 33.8 = Number of Liters
For example, if you’re aiming to drink at least 72 ounces or 9 cups of water per day, that’s the equivalent of 2.1 liters.
Is drinking a gallon of water a day way too much?
Not necessarily. «It’s possible that you might need a gallon, depending on who you are, how many calories you consume per day, and your level of physical activity,» London says. (Pro and endurance athletes: This is you!) However, it’s also possible to drink too much water.
«It may induce hyponatremia — severely low blood levels of sodium — which can have severe neurological implications, among other side effects,» London explains.
Consult with your physician if you’re experiencing excessive thirst (which can indicate blood-sugar abnormalities) or feeling worried you’re drinking too much. Various diseases and medications can impact your hydrations needs. That said, hyponatremia is fairly uncommon, so don’t inadvertently dehydrate yourself.
«I’m more concerned that you’re not drinking enough versus overloading, so choose foods high in water content (veggies and fruits!) and drink unsweetened beverages like tea, coffee, and sparkling water regularly,» London adds. «Almost everyone I know isn’t drinking enough water and is likely ever-so-slightly sub-clinically dehydrated.»
How to drink more water:
Drinking enough water may sound like a challenge, but making a few small changes can help you up your count. Try adopting these tips, as adapted from London’s book Dressing on the Side (and Other Diet Myths Debunked):
Drink up, and get ready to feel better than ever with your brand-new, properly hydrated body.
How Much Water Should I Drink Every Day?
Article by Rhiannon Lambert
I advise everyone to drink more water every day. Too many of us are simply not drinking enough but how much water should you drink every day? Hydration is the corner stone to good health and estimates suggest the average Briton drinks less than 1 glass.
Dehydration can contribute to frequent headaches, dry skin, slowed weight loss, dizziness, hunger, lack of concentration, amongst numerous others. The key is to ascertain how much we actually need to function effectively.
The human body is approximately 60% water and it makes perfect sense that we need to keep this optimum level topped up, accounting for any water loss or extra water needs throughout the day. Water provides the medium for biochemical reactions within cell tissues and is essential for maintaining an adequate blood volume and the integrity of the cardiovascular system.
Research has produced some disturbing reports that around 48% of water consumption through out the day comes from sugary fizzy drinks, juices and 18% from food! I expect this figure may not be far from the reality here in the UK but the worrying fact of the matter is that young children, those with chronic illnesses and the elderly are at greater risk of becoming dehydrated.
This is for a variety of reasons but it is important to address that drinking water, by itself, is not encouraged enough in an array of environments where it should be. Schools, Hospitals, Gyms, do you see water available? There is always however, without question, a vending machine pushing cheaper sugary items than a bottle of water. This lack of on the go option means we must carry a bottle wherever possible.
Why is water so important?
Our bodies are comprised largely of water so it’s understandable that every function inside our body depends upon it to do its job well. Cells, Organs, Tissues all need water to regulate body temperature and keep certain areas moist for example our very own eyes. These are just a few of the major components and mechanisms affected but water also acts as a lubricant for the spine, protecting our joints. It’s basically absolutely fundamental to drink water.
If we have enough water we can then lose it efficiently too, through sweating and urination. This is crucial to eradicate toxins from the body and prevent us from becoming poorly. Water is always lost through diarrhoea, vomiting and sweating, especially when we have a fever. The kidneys and liver need water to fight off infection so ensure you top up when you are unwell.
How much water should we drink?
Think about your weight and how much physical activity you do a day when you think about how much water you need. As a general rule, you can use this simple calculation. Water (in litres) to drink a day = Your Weight (in Kg) multiplied by 0.033. For example, if you are 60kg, you should drink about 2 litres of water every single day. At 90kg, you’ll around about 3 litres of water. All you need to do is multiply 0.033 to your weight in Kg.
If you are a very active person then aim for the higher amount. I tend to say 1.5 litres at a minimum per day for anyone, increasing this according to your routine. If you go to the gym, remember that is extra water required to re-hydrate.
Urine has been a useful tool to determine how hydrated we are since the earliest days of medicine. The colour, density, and smell of urine can all reveal so much about our hydration levels let alone the general state of our health.