The answer to how much water you should drink every day is a lot more complicated than it would seem at first glance. It is affected by several factors, some of which you can control and others you cannot. Understanding what affects your body’s fluid needs can help you get the right amounts to stay hydrated without overdoing it. Here’s what you need to know.
Water is Essential for Life
Let’s start with the obvious: You need water to survive. Some people say longer, some shorter, but the human body can go up to about a week without water. After that, vital body functions start to shut down. Early signs of dehydration can include confusion, fatigue, and muscle spasms or cramps.
Most adults need somewhere between two and three liters of fluids each day. Of course, this can vary, but the truth remains that you must take in fluids, such as water, to survive. Instead of buying expensive and environmentally harmful single-use plastic bottles to meet that need, consider installing a reverse osmosis water filter at home. This will provide you with gallons of purified and great-tasting water at a fraction of the price of buying it by the case.
Activity Levels Affect Hydration Needs
One of the things that affects how much water you need to drink is your activity level. Very active individuals need to drink more fluids to compensate for those lost to metabolic processes and sweat. On the other hand, more sedentary people may require a significantly smaller amount.
The Academy of Nutrition and Dietetics suggests using the following two simple tests to ensure you are meeting hydration needs while exercising:
- Amount of Sweat — If you are exercising, there’s a good chance you should be breaking a sweat. If you suddenly notice your skin is dry, it is probably a sign that you need more fluids.
- Urine Color — While you may not think much about what goes into the bowl, your urine can tell you a lot about your overall health and hydration. It should generally be pale yellow or straw-colored. Anything darker than apple juice could be a sign of inadequate fluid intake.
Some Fluids Come From Foods
Staying hydrated is about more than drinking water. You can also get a significant amount of fluids from foods. This is more common in individuals who eat plenty of fresh fruits and vegetables since they tend to have high water content. Yep, that’s the reason it’s called watermelon, folks.
If your diet is mainly made up of carbohydrates, proteins, or processed foods, there’s a good chance you aren’t getting enough fluid from food. In those cases, be sure to drink a glass of water with each meal. You should also try limiting sodium intake since that can affect how much water is in cells.
Temperature Changes Impact Water Needs
Environmental temperature plays a major role in how much water you need. Higher temps and humidity levels increase your body temperature, which causes sweating to create an evaporative cooling effect. If you do not have enough fluids to continue sweating, you will likely overheat. That is why drinking water and an electrolyte replacer throughout the day is crucial in hot weather.
Age Affects Hydration and Thirst
Finally, be aware that your age may play a role in how much water you need and how much you feel like drinking. Thirst is one of the senses that are affected by aging, which can lead to dehydration in older adults. Don’t rely on feeling thirsty to know when to drink. Instead, sip water or juice throughout the day and try to eat foods that replenish bodily fluids.
The idea of everyone needing to drink eight glasses of water a day may have started as helpful advice, but it isn’t very accurate. Instead of following an arbitrary guideline, be aware of how much fluid you need and what can affect that amount to stay properly hydrated.
