How Much Water Should You Drink Per Day To Be Healthy
Health experts generally advise people to drink eight glasses of water a day. This is commonly known as the “8×8” rule. Although this may not apply to all. Your body is about 60 percent water.
The body constantly loses water throughout the day, primarily through urine and sweat, but also through normal bodily functions such as breathing. To stay hydrated, you need to drink plenty of water each day from food and drink.
There are many different opinions about how much water you should drink per day.
Health experts generally recommend eight 8-ounce glasses, which works out to about 2 liters or a half gallon per day. It’s called the 8×8 rule and it’s very easy to remember.
However, some experts believe that you should drink water continuously throughout the day, even if you are thirsty. Like most things, it depends on the person. Many factors (both internal and external) affect how much water you need.
This article reviews some of the research on water consumption to separate fact from fiction and offers simple ways to maintain a water balance tailored to your individual needs.
How much water should you drink per day? Or do you need?
The amount of water you need depends on many things and varies from person to person. US National Academy of Sciences, Engineering, and Medicine General Recommendations for Adults. to be close to:
- 11.5 cups (2.7 liters) per day for women
- 15.5 cups (3.7 liters) a day for men
This includes water, liquids, beverages such as tea and juice, and food. On average, you get 20% water from the food you eat.
You may need more water than others. The amount of water required also depends on:
Where do u live?
You will need more water in hot, humid or dry areas. If you live in the mountains or at high altitude, you also need more water.
If you drink a lot of coffee and other caffeinated beverages, you may lose more water in your urine. If your diet is high in salty, spicy or sugary foods, you may also need to drink more water. Or if you don’t eat water-rich, hydrating foods like fresh or cooked fruits and vegetables, you’ll need more water.
The Season or Temperature
You may need more water than in colder months due to sweating.
If you spend a lot of time outdoors, in the sun or in hot weather, or in a hot room, you may feel thirsty more quickly.
How active are you?
If you’re active during the day, walk or are on your feet a lot, you need more water than someone who sits at a desk. If you exercise or participate in vigorous activity, you will need to drink more to compensate for dehydration.
If you have an infection or fever, or if you’re losing fluids from vomiting or diarrhea, you need to drink more water. If you have health problems like diabetes, you also need water. Some medications, such as diuretics, can also cause dehydration.
Pregnant or breastfeeding
If you are pregnant or breastfeeding, you need to drink more water to stay hydrated. After all, your body works for two (or more).
The amount of water you need to stay healthy depends on many factors, including your health, activity and environment.
Does drinking water affect energy levels and brain function?
Many people claim that if you don’t drink water throughout the day, your energy levels and brain function will suffer. There are many studies that support this.
A study in women reported that 1.36 percent fluid loss after exercise affected mood and concentration and increased the frequency of headaches.
Another study in China, involving 12 men at a university, found that going without water for 36 hours had a significant effect on fatigue, attention and concentration, reaction speed and short-term memory.
Even mild dehydration can reduce physical performance. Clinical studies of healthy older men have found that as little as 1 percent body water loss decreases their muscle strength, power, and endurance.
Losing 1% of your body weight doesn’t seem like much, but dehydration is a lot of water. This usually happens when you sweat a lot or are in a very hot room and don’t drink enough water.
Mild dehydration caused by exercise or heat can negatively affect your physical and mental performance.
How Much Water Should You Drink Per Day to lose weight?
There are many claims that drinking more water can help you lose weight by boosting your metabolism and suppressing your appetite.
Studies show that drinking more water than usual is associated with weight loss and measures of body composition.
Another review of studies found that chronic dehydration is linked to obesity, diabetes, cancer and cardiovascular disease.
In an earlier study, researchers calculated that eating 2 liters per day increased energy expenditure by about 23 calories due to the thermogenic response, or increased metabolism. The amount increases, but may be increased from time to time.
Drinking water about half an hour before a meal can also reduce your calorie intake. This can happen because the body easily mistakes thirst for hunger.
One study found that people who drank 500ml of water before each meal lost 44% more weight over 12 weeks than those who didn’t.
In general, it seems that drinking plenty of water, especially before meals, can help control appetite and maintain a healthy weight, especially when combined with a healthy eating plan.
In addition, drinking plenty of water has many other health benefits.
Drinking water can give a slight temporary boost to metabolism, and drinking it half an hour before each meal can help you burn fewer calories. Both of these effects may contribute to weight loss in some people.
Does drinking more water help prevent health problems?
For the normal functioning of the body as a whole, drinking plenty of water is essential. Some health problems may also respond well to increased water intake:
- Constipation: Increasing your water intake can help with constipation, a very common problem.
- Urinary tract infection: Recent studies show that increasing water intake can help prevent urinary tract and bladder infections.
- Kidney Disorders: Previous studies have concluded that high fluid intake reduces the risk of kidney stones, although more research is needed.
- Skin Hydration: Research shows that more water results in better skin hydration, although more research is needed to further clarify and effect on acne.
Drinking more water and staying hydrated can help with many health problems, including constipation, urinary tract and bladder infections, kidney stones, and dehydrated skin.
Do other liquids count toward your total?
Plain water isn’t the only drink that promotes hydration. Other drinks and foods can have a significant effect. A myth is that caffeinated beverages like coffee or tea are not dehydrating because caffeine is a diuretic.
In fact, studies show that the diuretic effect of this drink is weak, but in some people it can cause excessive urination. However, even caffeinated beverages help hydrate the entire body.
Most foods contain some amount of water. Meat, fish, eggs and especially fruits and vegetables contain water. Together, coffee or tea and water-rich foods can help maintain water balance.
Other beverages can help balance fluids, including coffee and tea. Most foods also contain water.
Maintaining water balance is essential for survival.
For this reason, your body has a complex system that controls when and how much you drink. When the amount of water in the body falls below a certain level, thirst begins.
It’s carefully balanced by a mechanism like breathing: you don’t have to think about it consciously. Your body knows how to balance your water levels and when to tell you to drink more.
Although thirst can be a good indicator of dehydration, reliance on thirst may not be sufficient for optimal health or physical activity.
By the time you feel thirsty, you may already be feeling the effects of not being hydrated, such as fatigue or headaches.
Using the color of your urine as a guide can be more helpful in determining whether you’re drinking enough. Look for light, clear urine.
In fact, there is no science behind the 8×8 rule. However, under certain conditions, it may be necessary to increase water consumption.
The most important increase can be during sweating. This includes exercise and hot weather, especially dry weather.
If you sweat profusely, don’t forget to replace lost fluids with water. Athletes who engage in long, intense exercise may also need electrolyte supplements, such as sodium and other minerals, along with water.
The need for water increases during pregnancy and breastfeeding.
You need more water when you have a fever, vomiting, or diarrhea. If you want to lose weight, consider increasing your water intake.
Additionally, older people may need to consciously monitor their water intake because the thirst mechanism can begin to fail with age. Studies show that adults over the age of 65 are at increased risk of dehydration.
Most people don’t need to pay much attention to their water intake, as the body automatically signals thirst. However, certain conditions require more attention to the amount of water you drink.
The Bottom Line
After all, no one can tell you how much water you need. It depends on many factors. Try experimenting to see what works best for you. Some people may feel better with more water than usual, while for others it results in more frequent trips to the bathroom.
If you want to keep things simple, these guidelines should work for most people:
- Drink coffee regularly throughout the day to keep your urine clear and pale.
- Drink when thirsty.
- During heat, exercise, and other symptoms mentioned, be sure to drink enough to compensate for the lack or excess of essential fluids.