Headaches, muscle aches, dry mouth, constipation and dizziness can all be signs of dehydration. Fun fact: An adult male's body is 60% water, while a woman's is 55%, which means we need to be replenishing our bodies with water frequently to operate at optimal levels. Every single cell in your body needs water to function at its peak performance. Show
While the benefits of drinking water are endless, "traditional recommendations about water intake aren't so cookie cutter anymore," says Jaclyn London, MS, RD, CDN, NYC-based registered dietitian, author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less and Feel Great About Your Bodyand host of the podcast On the Side with Jackie London, RD. "Typically, I'd recommend drinking around 8 cups of H2O per day — but I use that metric as a very general place to start, since many of us will need more or less depending on where we live, how physically active we are, medications we're taking and our current activities of daily living," London says. Factors to consider with water intake:Before we get into how much water you should drink, it's important to recognize that there are many factors to consider, meaning it's hard to pinpoint a one-size fits all equation.
So, how much water should I drink a day?The amount of water a person needs varies much like calories, but we can make general approximation. AdultsWomen should generally drink approximately 11.5 cups (2.7 liters) of fluids a day, while men should aim for 15.5 cups (3.7 liters) according to The U.S. National Academies of Sciences, Engineering and Medicine. While that number may seem daunting to some, there are many ways to meet your requirements. “The good news is that you don’t have to drink only water to meet your hydration needs. Coffee, tea, sparkling water and soup can all count towards meeting your daily goals. Fruits and vegetables that have a high-water content, such as watermelon, cucumber and spinach, can also contribute to your overall water intake,” according to Amy Fischer, M.S., R.D.N., C.D.N, a registered dietitian at the GH Institute. Fruits and veggies can contribute approximately 20% of your daily water needs, and they contain naturally occurring electrolytes such as potassium which can help rapidly rehydrate, according to Fischer. The USDA Dietary Guidelines for Americans, recommends that adults should consume, 1.5-2 cups of fruit per day and 2-3 cups of vegetables per day. Pregnant AdultsAccording to the American College of Obstetricians and Gynecologists (ACOG), pregnant adults should consume 8 to 12 cups (64 to 96 ounces) of water per day. Adequate hydration helps with digestion and to prevent constipation, among other things. The Academy of Nutrition & Dietetics recommend nursing mothers consume even more and recommends 16 cups per day to help with milk production. Active AdultsAccording to the American Council on Exercise (ACE), consider consuming 17-20 ounces of water two hours before the start of exercise. Drink 7 to 10 ounces of fluid every 10-20 minutes during exercise and while you should not lose any weight after a workout, if you do, you likely aren’t taking in enough fluids. ACE recommends consuming 16 to 24 ounces of fluid for every pound of body weight lost after exercise. "Dehydration can produce a number of different side effects, from feeling a little lethargic to plummeting blood pressure," says London. "While everyone’s sweat rate is different, it’s safe to assume that for every 45 to 60 minutes of exercise you do, you’ll need to drink a minimum of 40 ounces of H2O — a number that will probably seem staggeringly high to some of you." ChildrenThe water needs of children vary depending on age. According to the American Academy of Pediatrics Healthy Hydration campaign, created to encourage water consumption, water helps keep all body systems healthy and aids with concentration and focus. It’s also calorie free with no added sugars and good for teeth and joints. Children 6-8 months should consume 4-8 ounces per day, 12-24 months 8-32 ounces per day and 2-5 years 8-40 ounces. How can I tell if I'm dehydrated?One way to gage hydration levels is to take note of how often you are urinating throughout the day, adults should urinate six or seven times per day according to the American Heart Association. The color of your urine can also tell you where you stand. "Your urine should be a pale yellow color, similar to the color of straw or light honey," says Fischer. "If it is dark yellow you should consume more, and keep in mind that certain supplements can affect the color of your urine making it darker," Fischer adds. Benefits of drinking water:There is plenty of research that supports the many benefits of drinking water. Water helps to prevent dehydration and with the removal of waste through urination and excretion. It also replaces fluids lost during this process and helps to regulate body temperature. "Adequate hydration is essential to keeping your body functioning at optimal levels," according to Fischer. "It is necessary for everything from digestion to improved mood and cognitive function," she adds. Studies show that even mild dehydration decreases concentration, alertness and short-term memory in children through adults. The good news is that rehydration can correct the effect. It's also been found that consuming increased amounts of water during warmer temperatures can shorten the amount of time it takes the body to adapt to heat. How much is too much water in a day?It is also possible to drink too much water but unlikely. Drinking too much water, "may induce hyponatremia — severely low blood levels of sodium — which can have severe neurological implications, among other side effects," London explains. Consult with your physician if you're experiencing excessive thirst (which can indicate blood-sugar abnormalities) or feeling worried you’re drinking too much. Various diseases and medications can impact your hydrations needs. That said, hyponatremia is fairly uncommon, so don't inadvertently dehydrate yourself. "I’m more concerned that you’re not drinking enough versus overloading, so choose foods high in water content (veggies and fruits!) and drink unsweetened beverages like tea, coffee, and sparkling water regularly," London adds. "Almost everyone I know isn’t drinking enough water and is likely ever-so-slightly sub-clinically dehydrated." How to drink more water:Drinking enough water may sound like a challenge, but making a few small changes can help you up your count.
Drink up, and get ready to feel better than ever with your brand-new, properly hydrated body. Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more. Caroline is a writer and editor with almost a decade of experience. From 2015 to 2019, she held various editorial positions at Good Housekeeping, including as health editor, covering nutrition, fitness, wellness, and other lifestyle news. She's a graduate of the Medill School of Journalism and dreams of the day Northwestern will go back to the Rose Bowl. This content is imported from OpenWeb. You may be able to find the same content in another format, or you may be able to find more information, at their web site. How much is 8 glasses of water in ML?Evidence for drinking 8 glasses of water each day
For someone eating a diet of 2,000 calories per day, this adds up to 2,000 ml (roughly 64 ounces), or eight 8-ounce glasses.
How much water should I drink based on my weight?“In general, you should try to drink between half an ounce and an ounce of water for each pound you weigh, every day.” For example, if you weigh 150 pounds, that would be 75 to 150 ounces of water a day.
Is 200 ml of water a day enough?These days, the NHS states our recommended water intake is six to eight 200ml glasses of fluid a day, about 1.2 litres. Remember, this includes food, water, milk, juices, tea and coffee.
How much water should I drink a day by weight calculator?Most people need to drink roughly half of their weight (in pounds) in ounces. For example, a 200-pound adult needs approximately 100 ounces of water each day. Of course, your water needs will increase with any physical activity. So you'll need to add 12 ounces of water for every 30 minutes of daily activity.
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