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Water: How Much Should You Drink Per Day

Your body is around 60% water. Throughout the day, the body continually loses water, mainly through urine and sweat, but also from normal body functions such as breathing. You need to have plenty of drinking water and food every day to avoid dehydration.


There are several different perspectives of how much water you can drink on a regular basis. Eight 8-ounce bottles, equivalent to around 2 liters, or half a gallon a day are widely recommended by health experts. This is called the law of 8-8 and is very easy to note.


Some experts, however, believe that you need to be continuously sipping on water during the day, even when you are not thirsty. This is dependent on the individual, as with most items. Several variables inevitably influence how much water you need.

How Much Do You Need?

How much water you need depends on a lot of factors and varies from individual to individual. For adults, there is a general guideline from:

For females, 11.5 cups (2.7 liters) a day

For men, 15.5 cups (3.7 liters) a day

This involves water fluids, liquids such as teas and juice, and food. You get 20 percent of your water from the food you consume, on average.


You might need more water than anyone else. Also, how much water you need depends on:

  • Location: In hot humid, or dry areas, you may need more water. Even if you live in the mountains or at a high altitude, you will need more water.

  • Diet: You could lose more water via extra urination if you drink a lot of coffee and other caffeinated beverages. When your diet is high in salty, spicy, or sugary foods, you will possibly still need to drink more water. Or, if you do not eat a lot of hydrating foods that are high in water, such as fresh or cooked fruits and vegetables, more water is required.

  • Temperature or season: Due to transpiration, you may need more water in warmer months than cooler ones.

  • Environment: You might feel thirstier faster if you spend more time outside in the sun or in hot temperatures or in a heated room.

  • Active: You would need more water than someone who sits at a desk if you are active during the day or walk or stand a lot. You may need to drink more to avoid water loss if you exercise or do some intense workout.

  • Health: You will need to drink more water if you have an infection or a fever, or if you lose fluid by vomiting or diarrhea. You would also need more fluids if you have a medical condition like diabetes. Some drugs can also make you lose water, such as diuretics.

  • Pregnant or breastfeeding: You'll need to drink extra water to stay hydrated whether you're pregnant or nursing your infant. After all the body does the job for two or more people.

Energy Levels and Brain Function

Mild dehydration caused by heat or exercise can have adverse effects on your physical as well as mental health.


Losing Weight

Drinking water can cause slight, temporary changes in metabolism, and it can help you consume less calories by drinking it about half an hour before each meal.

In certain individuals, both of these effects may lead to weight loss.

What is more, there are a range of other health benefits to drinking plenty of water.


Prevents Health Problems

For your body to work in general, drinking enough water is needed. Many health issues may also respond well to increased water intake:

  • Constipation

  • Kidney stones

  • Skin hydration

  • Urinary tract infections

To Sum It Up

No one can tell you at the end of the day exactly how much water you need. This depends on several variables. To see what works best for you, consider experimenting. Some individuals can perform better than normal with more water, while it only results in more frequent trips to the bathroom for others.


These principles should apply to the majority of individuals if you want to keep it simple:

  • Drink often enough for clear, pale urine during the day.

  • Drink when you're thirsty.

  • Make sure to drink sufficiently to compensate for the missing or additional necessary fluids during high heat and exercise and other signs listed.

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