How much water should you drink on a daily basis? It's a simple question with no easy answers. Studies have produced varying recommendations over the years but, in truth, your water needs depend on many factor including your health, how active you are, and where you live.
Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. First, let's take a look at the health benefits of water, and then the factors that influence water needs.
Health Benefits of Water
Water is your body's principle chemical component and makes up about 60% of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital
organs, carries nutrients to your cells, and provides a moist environment for ear, nose, and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine, and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. Again, your water needs depend on many factors such as your age, exercise, the intensity of your exercise, environment, illness or health conditions, and pregnancy or breast feeding.
How do you stay safely hydrated?
Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow, you're doing ok. If you were to keep track, that would measure at least 6.3 cups (1.5 liters) , or more a day. Everyone has heard the advice that you should drink eight 8-ounce glasses of water a day, which is not to far off. Although this thoery is not supported by hard evidence, it remains popular because it is easy to remember. Keep in mind, the rule should actually be reframed to say "Drink eight 8-ounce glasses of fluid a day" because all fluids count toward the daily total.
Beyond the tap: Other Sources of Water
You don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your total. On average, food provides about 20% of total water intake. For example, there are several fruits and vegetables that are 60% or more water by weight:
- Watermelon - 92%
- Spinach - 92%
- Grapefruit - 90%
- Broccoli - 89%
- Blueberries - 85%
- Avocado - 81%
- Potato - 75%
- Roasted Chicken - 64%
As you can see, determining how much water you need is not really rocket science. It's an awareness to better maintain hydration levels that fit your needs and leads to a healthier lifestyle.
Until next time, enjoy your workouts (and stay hydrated)
National Academy of Sports Medicine
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