Experts suggest that men should drink about 15.5 cups (3.7 liters) of water each day, while women should aim for around 11.5 cups (2.7 liters). However, it’s important to note that factors like the weather and your overall health may influence how much water you actually need.
Did you know that your body is made-up of about 60% water? Throughout the day, your body loses water through things like urine, sweat, and even breathing. To avoid dehydration, it’s important to make sure you drink enough water and consume water-rich foods.
When it comes to how much water you drink daily, experts have different opinions. In the past, they used to recommend the “8×8 rule”, which means drinking 8-ounce glasses of water, equal to about 2 liters or half a gallon. It’s a simple rule to remember. However, some experts now suggest that you should sip on water consistently throughout the day, even when you don’t feel thirsty.
The amount of water you need depends on various factors and differs from person to person. Internal and external factors play a role in determining your water needs. This article explores different studies on water intake to separate fact from fiction and provide tips on how to stay well hydrated based on your individual requirements.
How much water do you need?
The amount of water varies from person to person and depends on many factors. According to experts, here’s a general recommendation for adults.
- Women should aim for about 11.5 cups (2.7 liters) of water per day.
- Men should aim for about 15.5 cup (3.7 liters) of water per day.
Remember this includes fluids from water, teas, juices and the water content in your food.
Around 20% of your water intake comes from the foods you eat.
You might need more water than someone else based on different factors:
- Where do you live: Hot, humid, dry areas or high altitudes require more water.
- Your diet: Consuming caffeinated drinks, salty/spicy/sugary foods, or lacking hydrating fruits and vegetables may increase your water needs.
- Temperature/season: Warmer months may require more water due to increased perspiration.
- Your environment: Spending time outdoors in the sun, hot temperatures, or heated rooms can make you feel thirstier.
- Activity level: If you’re active, walk a lot, or exercise intensely, you will need more water to compensate for weight loss.
- Your health: Infections, fever, vomiting, diarrhea, certain health conditions (like diabetes), or medications (such as diuretics) may increase your water needs.
- Pregnant or breastfeeding: Extra water is needed to stay hydrated as your body is working for two (or more) during this time.
It’s essential to listen to your body’s thirst signals and adjust your water intake accordingly.
Can drinking enough water impact your energy levels and brain function?
Many people believe that if you don’t drink enough water throughout the day, it can negatively affect your energy levels and brain function.
A study conducted on females found that a loss of only 1.36 percentage of body fluids after exercise led to change in mood, concentration, and an increase in headaches.
A more recent study in China followed 12 male university students and discovered that going without water for 36 hours had noticeable effects on fatigue, attention, focus, reaction speed, and short-term memory.
Even mild dehydration can have one negative impact on physical performance. When your body loses more water than you take in, it can lead to symptoms like fatigue and headaches. In a clinical study on older, healthy men, a mere 1 percentage loss of body water resulted in reduced muscle strength, power, and endurance.
Losing 1 percentage of body water might not sound like much, but it’s actually a significant amount of water to lose. This can occur when you sweat a lot, stay in a hot room, and don’t drink enough water.
Can consuming a large amount of water aid in weight loss?
Many people claim that drinking more water can help you lose weight by boosting your metabolism and reducing your appetite.
Research suggests that consuming more water than usual is associated with a decrease in body weight and body consumption scores.
A review of studies also found that chronic dehydration is linked to conditions like obesity, diabetics, cancer, and cardiovascular disease.
In an older study, researchers estimated that drinking 68 ounces (2 liters) of water in a day could increase energy expenditure by around 23 calories due to a faster metabolism. Although the increase in small, it can accumulate overtime.
Drinking water about 30 minutes before meals can reduce the number of calories you consume. This is because the body can sometimes mistake thirst for hunger.
One study involving middle-aged and older adults revealed that those who drank 17 ounces (500ML) of water before each meal lost 44% more weight over 12 weeks compared to those who didn’t. Another study with young men showed that consuming about 19 ounces (568 ML) of water before a meal led to reduced food intake during the meal.
Overall, drinking enough water, especially before meals, may help manage appetite and maintain a healthy weight, especially when combined with a balanced diet.
Additionally, staying well-hydrated offers numerous health benefits.
Can increasing water intake help prevent health problems?
Drinking enough water is important for your overall body functioning. Moreover, increasing your water intake can have positive effects on various health issues:
- Constipation: Drinking more water can help alleviate constipation and promote regular bowel movement.
- Urinary tract infections: Recent studies indicate that increasing water consumption may help prevent recurrent urinary tract and bladder infections.
- Kidney stones: One study suggests that higher fluid intake can lower the risk of developing kidney stones, but further research is needed to confirm this finding.
- Skin hydration: Research suggests that adequate water intake contributes to better skin hydration. However, more studies are required to determine the impact on skin clarity.
Do other liquids contribute to your overall fluid intake?
It’s a misconception that only plain water contributes to your body’s fluid balance. Other drinks and foods can also play a significant role.
There’s a myth that caffeinated drinks like coffee or tea don’t help with hydration because caffeine is a diuretic, which means it increases urine production. However, studies have shown that the diuretic effect of these beverages is mild and might cause extra urination in some individuals. But overall, even caffeinated drinks contribute to your body’s water content.
Most foods have varying levels of water content. Meats, fish eggs and especially fruits and vegetables are all rich in water.
By including coffee or tea along with water rich foods in your diet, you can maintain a healthy fluid balanced in your body.
