Our bodies require water to perform at their best. It is essential for several physiological functions, including controlling body temperature, promoting digestion, and maintaining general health.
But how much water should you drink in a day to maintain a healthy level of hydration? Despite the widespread use of the “8 cups a day” norm, actual water consumption needs might change depending on a number of personal characteristics.
Let’s explore the importance of water, discuss factors that influence your daily water needs, and determine how much water you should drink each day.
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How Much Water Do We Need?
You need different amounts of water depending on a variety of factors and your individual needs. Some people could require more water than other people. Your requirements for water are also based on;
- Your Diet – If you drink a lot of caffeinated beverages or coffee then you might lose extra water during urination than a person who doesn’t. Also, If you consume a lot of salty, hot, or sweet items in your diet, you might also need to drink more water. But, how much water should you drink in a day?
If you don’t consume a lot of hydrating items, such as fresh or cooked fruits and vegetables, you may need to drink extra water.
- Your Environment – You might become more thirsty more quickly if you spend more time outside in the heat or in a heated environment.
- Your Activity – You’ll need more water than someone who sits at a desk if you’re active during the day, or if you walk around or stand up a lot. You will need to drink more to replace the water you lose if you exercise or engage in any strenuous activity.
- Your Area – In humid, or dry climates, you will require extra water. If you live in the mountains or at a high altitude, you will also require more water.
- Season or Temperature around you – how much water should you drink in a day? In hotter months compared to colder ones, you could require more water owing to perspiration.
- Pregnancy or Breastfeeding – You must consume more water to stay hydrated if you are pregnant or nursing. After all, your body is performing the tasks for more than two.
How Much Water Do I Need to Drink in a Day?
You lose water every day in your breath, sweat, urine, and bowel motions. Experts at Avicenna Hospital say that you must refill your body’s water supply by ingesting liquids and meals that contain water in order for it to function correctly.
So how much fluid does the typical healthy adult who lives in a climate with moderate temperatures need? How much water should you drink in a day?
According to experts, all over the world, the adequate fluid limit is;
- About 15.5 cups (3.7 liters) of fluids a day for men – 11 to 15 glasses
- About 11.5 cups (2.7 liters) of fluids a day for women – 8 to 11 glasses
Is Drinking 8 Glasses of Water a Day Enough?
Most likely, you’ve heard that you should consume eight glasses of water each day. That is an achievable objective that is also simple to remember.
Most healthy individuals can maintain hydration by regularly consuming water and other liquids. Less than eight glasses per day may be sufficient for certain folks. Others, though, might need more.
The requirement of how much water should you drink in a day does differ depending on the factors mentioned above.
How Do I Know I am Drinking Enough Water?
Okay, this is a question that lurks in everyone’s minds. So, the answer is very simple. You can tell you are drinking enough, if;
- Your urine color is yellow
- You rarely feel thirsty
Now, it is the responsibility of your dietitian or general physician to determine the amount of water that is needed for your body’s proper functioning.
In order to prevent dehydration, you need to make sure that your body has all the needed fluids it needs. It is a great idea to drink a glass of water;
- Whenever you feel thirsty
- With each meal
- Before, during, or after exercise
Now that you’ve got the answer to how much water should you drink in a day, let’s see how it impacts brain and energy levels.
Suggested Read: Benefits of Drinking Hot Water
Is Water Intake Related to Brain Function and Energy Levels?
I am sure you must have heard many people assert that your energy levels and brain function start to decline if you don’t stay hydrated throughout the day.
An older study in women found that a fluid loss of 1.36 percent after exercise affected their mood and focus, as well as made headaches more common.
Now, when it comes to physical performance, it can be impacted by even minor dehydration. When your body loses more water than you take in, you get dehydrated, which can lead to symptoms like weariness and headaches.
Now that you know how much water should you drink in a day, just a 1% loss of body water can have a negative impact on older, healthy men’s muscle strength, power, and endurance.
Can Drinking a Lot of Water Help You Lose Weight?
Many people believe that increasing your water intake would help you lose weight by boosting your metabolism and reducing your appetite. But is it true though?
In a few studies, higher water intake was associated with lower body weight and body composition scores.
Dr. Rabia Sohail, who is one of the best general physicians in Pakistan says that Chronic dehydration has been linked to obesity, diabetes, cancer, and cardiovascular disease, according to different study assessments.
Doctors also believe that water consumption 30 minutes prior to meals can also help you consume fewer calories overall as it makes you feel full. This may also occur because the body frequently confuses hunger with thirst. Now that we know how much water should you drink in a day, let’s know if drinking more is unhealthy or not.
Is Drinking Too Much Water Unhealthy?
Adults who are healthy and well-fed rarely have a problem with drinking too much water. Occasionally, athletes may overhydrate themselves when engaging in prolonged or strenuous exercise.
Well, your kidneys cannot eliminate excess water when you consume too much water. Your blood’s salt concentration dilutes. This condition is known as hyponatremia, and it may be fatal.
When to Visit a Doctor
Now that you know, how much water should you drink in a day, there are times, when too much consumption or very less consumption can become a problem. In this case, it is best to visit the best general physician near you by booking an appointment through Healthwire.
