How Much Water Should You Drink A Day

Regardless of age or background, you will be familiar with the idea that we need to drink more water. It's something that is continually stated by health experts and is considered a central focus of any healthy living strategy. But while we all know that we should be drinking more water, a lot of confusion remains regarding the idea of how much water is needed per day.

Unfortunately, it's impossible to establish a winning plan of action if you don't even know what you're aiming for. So, here's all you need to know.

Why do we need water?

Roughly two-thirds of the human body is made from water while the brain and heart are 73% water. Meanwhile, we are constantly losing water from the body through sweat and urination. When the lost water isn’t adequately replaced, the body will become dehydrated – and it will cause several negative impacts across a range of bodily functions.

Studies have shown a direct correlation between fluid loss and reduced energy, bad moods, and temporary memory skills. Essentially, then, keeping your body topped up with enough water is an essential part of maintaining your daily health. It is a responsibility that deserves your full attention.

Drinking enough water has shown to reduce the threat of several cancers, as well as acne and skin blemishes. Kidney stones and constipation can be largely prevented by drinking more water too, which is why everyone should pay attention.

How much water is needed each day?

As a general rule of thumb, many experts suggest implementing the 8 x 8 rule. This means drinking eight glasses of 8 fl oz each day, which works out to around 2 litres. This is an easy strategy to remember, which is why it is particularly popular for people that are only just starting to pay attention to their water intake needs.

However, many experts suggest that drinking in eight set periods isn't the best way to keep the body hydrated. Given that the body constantly loses water, many experts believe that sipping water throughout the day is a far better solution. In either case, drinking water after waking up is very important as this is the longest period in which the body has not been topped up.

Crucially, though, it's important to remember that no two people are identical. A 15 stone rugby player will have different nutritional needs to an 80-year-old retired pensioner. Likewise, the water intake requirements can vary massively too.

In many ways, then, it can be argued that there is no single right answer. Nonetheless, the 2-litre mark (whether you follow the 8 x 8 or sipping tactic) should be seen as a platform for most adults – this can be increased depending on an array of circumstances.

 

What other contributing factors influence individual water needs?

While the 2-litre rule is an OK starting point, it's important to consider the various contributing elements. Two of the biggest issues are age and gender. As such, it’s important to break down the intake requirements based on those factors.

Here's all you need to know:

• Children aged 4 - 8: Should have a daily intake of 5 cups (40 fl oz).
• Children aged 9 - 13: Should have a daily intake of 7-8 cups (56-64 fl oz).
• Children aged 14 - 18: Should have a daily intake of 8-11 cups (64-88 fl oz).
• Men aged 19+: Should have a daily intake of 13 cups (104 fl oz).
• Women aged 19+: Should have a daily intake of 9 cups (72 fl oz).
• Pregnant women: Should have a daily intake of 10 cups (80 fl oz).
• Breastfeeding women: Should have a daily intake of 13 cups (104 fl oz).

In reality, though, even these should only be used as guidelines. Height and weight are important metrics to consider while the temperature, skin type, and exercise levels will count for a lot too. If you’re spending an hour in the gym, for example, the sweat lost means that you need to increase your intake.

 

What are the symptoms of dehydration?

While following a data-driven strategy based on your background and circumstances is vital, your body is the greatest indicator by far. It will let you know if it is dehydrated, and your job is to respond to those signs.

Common signs of dehydration include:

If those signs appear and you haven't been drinking the right amount of water, increasing the intake is key. While water is the best fluid by far, those that are doing exercise should replace salts and electrolytes too.

How much water is too much?

While the dangers of not drinking enough water are well documented, many people fail to realise that drinking too much water can be equally damaging. In extreme cases, it is even possible to drown yourself by forcing too much into your body at any given time.

It is suggested that 13 cups of water should be considered the maximum volume for an average person under normal circumstances. Once again, though, there are a number of factors that can influence your individual needs. The list includes, but is not limited to:

• Age, height, weight, and gender.
• Skin type and body's natural perspiration levels.
• Climate and temperatures.
• Physical activity levels.
• And more.

Ultimately, an athlete working out in the hot sun will need to drink more water than an office worker sat in an air-conditioned room. Therefore, it’s important to do what’s right for you, which includes looking out for symptoms of being overly hydrated. They include getting up to urinate several times during the night, completely clear urine, and headaches despite having no risk of being dehydrated. If these symptoms appear, reducing your water intake may be the solution.

 

Conclusion

Staying hydrated is one of the most important daily responsibilities that anybody faces. The health benefits of drinking more fresh water and clean water are plentiful, and will influence your physical and mental condition in a truly telling fashion.

As long as you respond to the signs of dehydration, as well as over hydration, giving your body the water it craves should be relatively easy.