How Much Water Do You Really Need Every Day?

Nothing beats a refreshing glass of…water. You read that correctly: water. Whether you just set a new personal best on the Peloton or ate your way through a bag of something salty, a gulp of H2O will quench your thirst. But that isn’t the only thing the natural beverage can do. Water is necessary for survival, and experts of all stripes continue to emphasize the importance of staying hydrated. But, in real life, what does “proper” hydration look like? Discover how much water to drink per day and how to easily reach that magical number.

Why Do You Drink Water?

So, why is it so important to drink enough water each day? Because your body, which is composed of approximately 50 to 70% water, relies on H2O to function.

Every cell, tissue, and organ in your body requires water to function properly. Water (which makes up a large portion of your blood) not only transports essential nutrients to your cells, but also transports waste materials to your kidneys and, eventually, out of your body via urine. It also regulates body temperature through sweat (another way water removes waste) and promotes healthy stool, keeping your digestive system running smoothly and constipation at bay.

Water is also an important component of lubricants (for example, synovial or “joint” fluid), which cushion your bones and reduce friction when you move. In other words, you can thank H2O for making physical activity more enjoyable and reducing the discomfort caused by joint-related conditions such as arthritis. Furthermore, “your brain uses [water] to produce hormones and neurotransmitters,” according to Maya Feller, R.D.N., a dietitian in New York. Not to mention the water’s ability to relieve skin dryness and, according to research, help reduce the risk of conditions like kidney stones, urinary tract infections, and hypertension. (See also: Can Drinking Water Help You Lose Weight?)

While it may seem obvious, it bears repeating: Water keeps you hydrated. Every day, you lose water through normal processes such as urination, bowel movements, and sweating. According to the National Library of Medicine, when you lose more fluids than you take in, your body does not have enough water to function at peak performance due to dehydration. This can cause headaches, dizziness, digestive issues (e.g., constipation, vomiting), and fatigue. Dehydration can also have a negative impact on your mood, memory, and cognitive abilities. The good news is that these symptoms usually go away once you rehydrate.

Now that you understand how important water is to your health and well-being, let’s look at how much water you should drink per day.

So, how much water should you consume each day?

According to the Academy of Nutrition and Dietetics, women require approximately 11.5 cups of water per day, while men require approximately 15.5 cups per day. It should be noted, however, that these estimates take into account fluids, including water, ingested from both foods and beverages. Food provides about 20% of the H2O you require, primarily fruits and vegetables. Taking that percentage into account, it is estimated that women require approximately 9 cups of fluids per day and men require approximately 12.5 cups of fluids per day to remain hydrated.

That being said, these daily water requirements are not one-size-fits-all. In fact, the number of cups of water you should drink per day is determined by a number of factors, including (but not limited to):

Exercise: Any activity that causes you to sweat necessitates the consumption of additional fluids in order to replenish the amount lost. That is why it is critical to drink water before, during, and after exercise. (This is especially true if you’re sweating heavily for extended periods of time, such as when training for an endurance race.)

Environment: The hotter or more humid the weather, the more likely you are to sweat and the more water you require. According to the Mayo Clinic, dehydration is also more likely at higher altitudes. Pay close attention to your water intake if you’re hiking, skiing, or simply visiting a high-elevation area.

Overall health: Because your body loses fluids when you have a fever, diarrhea, or vomit, it’s critical to drink more water during this time and to always follow your doctor’s recommendations if anything else is required (e.g. electrolyte supplements). According to the Mayo Clinic, other conditions, such as bladder infections, necessitate an increase in water intake; this helps dilute urine and ensure you go number one more frequently, thereby flushing out the bacteria.

Pregnancy and breastfeeding: require more water intake per day to stay hydrated because the body undergoes many more metabolic reactions for both the mother and the baby.

How to Drink Enough Water Every Day.

In order to maintain your health, you must replace the water lost in your body. However, your daily fluid requirements do not have to be met solely by water. This is due to the fact that your body can extrapolate water molecules from any fluid you consume.

But this isn’t an excuse to start pouring glasses of sugary drinks to sip on at every meal. The United States Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans recommend choosing calorie-free beverages, particularly water, to stay hydrated without consuming unnecessary added sugars and saturated fats. Unsweetened beverages, such as 100-percent fruit or vegetable juice and low-fat or fat-free milk, can help you get the recommended amount of water per day while also “helping to achieve food group recommendations,” according to the guidelines. Coffee, tea, and flavored waters are also healthy ways to stay hydrated — just watch out for added sugars and cream (both of which are bad for you in large amounts).

Here are some ideas for increasing your water (and overall fluid) intake:

When you’re thirsty, drink some water. Thirst is your body’s way of telling you to drink some water. This is especially important if you are active or live in hot climates.

Carry a refillable water bottle: Keep a refillable water bottle nearby so you can easily access it throughout the day. better still

To add flavor to your water, squeeze a lemon or lime into it, or add fresh mint leaves, chunks of pineapple, or slices of cucumber. If you want a change of pace or don’t like the taste of still water, you can drink regular or flavored sparkling water. When it comes to getting enough water each day, the best method is the one that works best for you.

Remember that foods such as: Certain fruits and vegetables, such as cantaloupe, strawberries, and watermelon, have at least a 70% water content and can be counted toward your daily recommended water intake. Some dairy products, such as yogurt and cottage cheese, contain a significant amount of water, making them an excellent source of essential nutrients such as protein and vitamins while also keeping you hydrated.

Hold yourself accountable: If you thrive on tracking progress, set yourself up for success by using a health app or a phone reminder to remind you when to drink. You could also purchase a water bottle that displays fluid measurements to help you keep track of how much water you’re drinking and how much time you have left to reach your daily goal.

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