Your doctor probably tells you to drink water every day because hydration is essential to your overall health and can even help you with weight loss. However, just drinking a glass of water a day in addition to other beverages isn’t enough.
Although you’ve probably heard you should drink at least eight glasses per day, this isn’t necessarily the case. So if you’re wondering, “How much water should I drink a day?” it varies based on several factors.
Benefits of Drinking Water Every Day
It’s important to have a healthy water intake because of the numerous benefits of drinking water. First and foremost, you need it to live. You can only live three days without water before you start experiencing symptoms of dehydration, possibly even death in some people.
Much of Your Body Contains Water
Your body is about 70 percent water. Your brain has the highest water content with 85 percent water while 80 percent of your blood is water. Your lean muscles consist of about 70 percent water, but the average fluid composition of muscle tissue is 50 percent water.
Once you become dehydrated, it robs your tissue and organs of the water they require.
Many Body Functions Require Water
Almost every function of your body requires you to drink water. For instance, you need water for digestion, heart function, brain activity, and excreting waste. If you lack fluid, you could feel tired during the day, experience difficulty with basic math, or have constipation.
Water May Have an Impact on Weight Loss
Water may have an impact on weight loss. One study involving water consumption before a meal showed a reduction in calorie consumption during meals. The study indicated men and women in their mid-40s or older who drank two cups of water immediately preceding a meal ate between 75 to 90 calories less at mealtime.
Not only does drinking water fill you up so you eat less, it’s possible to confuse thirst for hunger, ultimately meaning you consume calories when you could have calorie-free water to make you feel content.
More than ever, people are consuming sugary beverages in place of water to try to quench their thirst. These drinks heighten your caloric intake and actually don’t satisfy your thirst like water does.
What Is the Recommended Water Intake of an Adult?
General Water Intake Guidelines
An exact number of glasses or a formula for determining the answer to, “How much water should I drink a day?” isn’t known. Studies show the amount of water you require depends on your health, your location, and how active you are. You might need more or less than the original eight glasses of water per day.
Many well-respected associations and researchers agree on recommended water intake guidelines. The National Academies of Sciences, Engineering, and Medicine advise men to drink 3.7 liters of fluid for men and 2.7 liters for women, which is the standard most reputable organizations support.
You could base how much water you require based on your thirst.
Groups Who Need More Water
You may have a higher recommended water intake if you’re a breastfeeding or pregnant woman.
If you exercise on a regular basis, you sweat more. This means you lose more water, in particular, when compared to someone who doesn’t exercise frequently. Keep in mind, if you exercise for prolonged periods of time or your exercise is intense, you should choose a sports drink as opposed to water, so you replenish the electrolytes you lost from sweating.
Depending on where you live, you might require more water than recommended. Places where it’s hot or humid cause you to sweat more, which means you lose water as a result of the weather. Living in a high altitude puts you at a greater risk for dehydration, as well.
You might require more water if you experience frequent bouts of vomiting or diarrhea. You need more water if you have a bladder infection, diabetes, or urinary tract stones, just to name a few. You also require more water if you’re older.
Tips for Incorporating Enough Fluids into Your Diet
You might not enjoy water, so it’s difficult to meet your recommended water intake and receive all of the benefits of drinking water. One way is to drink water with every meal.
When you sit down to relax at night, keep a glass of water beside you.
If you find water boring, spice it up with fresh lemon, orange, or grapefruit slices. You could even use mint leaves or herbs to enhance the flavor.
Getting enough water is vital to your health. It can prevent serious consequences and help you live a healthier and happier life. Surprisingly, it’s easier than you think to get enough water in your system each day.