How much water to drink a day? This is a question that has been long debated by scientists and experts without any clear answer. Studies have always differed on how much water to drink a day and the core take-away is that there is no universal formula available in this aspect. It all depends on individual needs, i.e., how much fluid the body requires. Still wondering how much water should you drink a day? Here’s trying to solve the puzzle!
Top 4 Health Benefits of Drinking Water
Before getting into how many litres of water to drink a day, know more about the health benefits of water. Water comprises 50-70% of body weight, being indispensable for our existence and life. Every body organ requires water for proper functioning. We need both air and water to live. Here are some of the other benefits that you should be aware of:
- Water flushes out waste materials through sweating, bowel movements and urination.Â
- Water maintains normal body temperatures.Â
- It safeguards sensitive and vulnerable body tissues.Â
- It keeps the joints lubricated.Â
Low daily water intake can lead to dehydration and subsequent complications. Even milder forms of dehydration may lead to low energy and fatigue.
How much water you should drink in a day?Â
Now comes the big question- how much water to drink on a daily basis? This is important since we keep losing water regularly through sweat, urine, stools and our breath as well. We need to keep drinking water throughout the day in order to fill up this gap and replenish the levels of water in the body.
So, how much water should an adult drink daily? As per the U.S. National Academies of Sciences, Engineering, and Medicine, it should be 15.5 cups or 3.7 litres each day for men and 2.7 litres or 11.5 cups each day for women. These include the intake through food, various other beverages and normal water consumption itself. How many glasses of water to drink in a day? We have been told from childhood to drink eight glasses of water each day. It is an achievable and practical target that we can meet on a daily basis.
4 Factors That Affecting Water ConsumptionÂ
1. Physical Activities and Workouts
If you are working out regularly, playing a sport, engaging in physical activity and other labor, then you may have to drink more water to fill up the gap.Â
2. Living in Hot and Higher Regions
Extra fluids may also be needed if you reside in predominantly humid and hot areas. Higher altitudes may also lead to dehydration.Â
3. Health Conditions like Diarrhea
Fever, diarrhea, vomiting and other minor conditions lead to high fluid loss. This is why doctors prescribe ORS at these times. Any other disease/infection may also require higher consumption of water.Â
4. Pregnancy or Breastfeeding
If you are breastfeeding or pregnant, you may require more fluids for proper hydration.Â
Of course, you can fulfill fluid requirements not only with water but other beverages as well. If you consume fruits like watermelons or vegetables like spinach, then you can expect higher daily intake.Â
Beverages like teas, milk, juices, etc. may also help. You can also count on some caffeine and sodas. However, consume sweetened beverages in limited amounts.Â
Are You Drinking Enough Water Daily?Â
You are possibly consuming sufficient fluid if you do not feel thirsty all the time, your urine is light yellow or colorless. The dietician and doctor will help you work out the quantity of water that is suitable for you on a daily basis. You should drink a glass with every meal and also between meals and also during, before or after working out. You should also drink water when you are thirsty.Â
Drinking excessive water is not always an issue for healthy adults. Athletes or those who work out may sometimes drink excessive water to keep dehydration at bay. Excessive water may lead to the kidneys facing issues in tackling the same. This may lead to hyponatremia which means dilution of sodium in the blood and it can be fatal. However, this is a rare condition.Â
The Bottom Line
You should always drink sufficient water every day. You should stick to the 8 glass rule or drink as much as your body requires, depending on your level of activity and other parameters.Â
FAQs
Is 4 Liters of water a day too much?
Drinking sufficient water comes with several advantages. Yet, excessive water consumption, i.e. 3 or 4 liters of water in a shorter duration, will lead to issues like water intoxication. Human beings require approximately two liters of water each day.Â
How much water should you drink based on your weight?
You should always try to consume at least half an ounce or one ounce of water for every pound of your weight. This is the basic thumb rule that applies in this regard.Â
Is 3 Liters of water a day too much?
You should not always take 3 liters each day as a universal rule of sorts. Consumption of excessive water can be problematic in several ways. You should drink to quench thirst without getting addicted to your water intake.Â
How many glasses of water should one drink in a day?
You should drink approximately 2 liters of water each day. Some organizations like the Institute of Medicine recommend 3 liters for men and slightly over 2 liters for women. Pregnant women should have 10 cups each day at least while those who are breastfeeding should have 12 cups in all.Â
How many liters is 8 glasses of water?
8 glasses of water make up approximately 2 liters in terms of volume. In fact, globally, experts advocate eight glasses of eight ounces each. The 8x8 rule is what it is called.Â
How do I calculate my daily water intake based on body weight?
Your daily recommended water intake depends on your body weight and activity level. Typically, those who engage in much physical activity require more water to keep up with the fluid loss. People with higher body weight may also need more water. Factors like climate and diet also affect how much water you drink in a day. For instance, hot weather makes you sweat more, requiring more water intake to replenish lost fluids. You can use a daily recommended water intake calculator to determine how much water to drink in a day in litres.
Can drinking water help with weight loss?
Drinking water can aid in weight loss by boosting metabolism and improving fat burning. Water will not directly burn fat, but it can keep your body hydrated and energized while you exercise. A glass of water with your meals can help you feel full and reduce calorie intake. Water is an excellent substitute for high-calorie sugary drinks. Water also improves digestion, leading to a healthier life.
Is 4 litres of water a day too much?
Four litres of water a day may be too much for healthy adults. Healthy adults can maintain daily hydration with just 2 or 3 litres of water. While your day-to-day activities matter in determining the daily recommended water intake, 4 litres may be more than sufficient. Overconsumption of water can lead to kidney issues, potentially causing an overload.
What are the symptoms of dehydration?
The symptoms of dehydration vary in severity. Mild symptoms include thirst, dry mouth, darker than usual urine, headaches, and more. Severe dehydration is detrimental to your body. Severe symptoms include sunken eyes, lack of urine, dry mouth and skin, rapid heartbeat, reduced cognitive function, lack of tears, and low blood pressure. Hydration is crucial for bodily functions.
When is the best time to drink water during the day?
There is no specific time to drink water during the day. The best method is to drink at regular intervals, spread across 24 hours. Drinking water before, during, and after strenuous activities that might make you sweat is also best. Starting your day with a glass of water is generally considered healthy. Having a glass of water before meals can also aid in digestion. It is essential to listen to your body’s thirst signals and hydrate as required.
Does coffee or tea count as water intake?
Coffee and tea can count as water intake. Both beverages have a good percentage of water content. Coffee has a mild diuretic effect, but this effect is not significant enough to pose a problem. However, coffee and tea alone cannot meet hydration needs. Consuming plain water and eating foods with high water content throughout the day is essential
What happens if you drink too much water?
Drinking too much water may not be a problem if you are otherwise healthy. Athletes consume a lot of water to replenish what they lose through sweating. However, excessive water consumption without a way to cycle it through your system, through sweat, urination, or saliva, can be detrimental to your kidneys. Excessive water intake can overload your kidneys, causing them to function poorly. The kidneys may not be able to get rid of excess water. Water overconsumption also dilutes the sodium content in blood. This is called hyponatremia, which can be life-threatening.
How much water should a woman drink a day?
Daily water intake depends on a person’s lifestyle. The general recommended amount for women is 2 to 2.7 litres a day. This intake includes water, other beverages, and foods. Pregnant and breastfeeding women may require more water than the average non-pregnant woman.
