Much like our planet, we humans are made up of mostly water. For that reason, hydration is a very important aspect of keeping us healthy–a person can only live approximately three days without water, but as much as three weeks without food. How much are we actually supposed to be drinking every day, though?
You might have heard the standard “six to eight 8-ounce glasses a day”, and that is a reasonable goal, but there are many other aspects that can influence the amount each person needs. According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate amount of water to ensure hydration is 2.7 liters (91oz or 11.5 cups) for females, and 3.7 liters (125oz or 15.5 cups) for males.
If that feels like a lot to you, there is good news: you are also likely getting fluids from other beverages (yes, even caffeinated drinks) and food. Many fruits and vegetables, such as watermelon, cucumber and spinach, are almost 100% water.
And the truth is, there is no one-size-fits-all answer to how much water one should drink every day, as it will depend on various factors such as age, weight, sex, activity level, pregnancy or breastfeeding, location, and climate. Especially given the high temperatures this summer, you might need to drink more water to keep yourself adequately hydrated.
Adjust your water intake according to these factors
Weight: It stands to reason that how much you weigh will likely affect how much water you need, and the easiest way to calculate this is by taking your weight (in lbs) and dividing it by two. The result is how many ounces you should be aiming to consume every day.
Exercise: Any activity that makes you sweat is, by default, dehydrating, so if you live an active lifestyle make sure you are drinking more water, especially before, during and after your workout to ensure you are replenishing your fluids adequately.
Environment: Where you live can also affect your water intake. Somewhere warm and humid likely means you’ll sweat, and need more. Plus, dehydration also occurs at high altitudes!
Pregnancy and breastfeeding: Hydration needs will change while pregnant and breastfeeding, as more water is needed to improve fetal circulation and for adequate amniotic fluid levels. Later, it plays an important part in milk production, and it is recommended that mothers drink water with meals, and before each feeding.
Make sure you’re staying hydrated
Dehydration can have severe consequences on the body, so it’s crucial to recognize its signs. These include dark yellow urine, dry mouth and throat, headache, fatigue, dizziness, and muscle cramps. Your fluid intake is probably adequate if you rarely feel thirsty, and your urine is colorless or light yellow.
In order to maintain proper hydration levels, however, it is important to space out your fluid intake throughout the day. Too much in one go isn’t great, and will likely just make you want to pee, but it is still a better alternative than not having any. Keep a water bottle (and a coffee, tea, or other beverage for variety) with you and drink at regular intervals throughout the day for better results instead.