Water: How much should you drink every day?
By Mayo Clinic Staff Water is essential lớn good health. Are you getting enough? These guidelines can help you find out.
Water is essential lớn good health. Are you getting enough? These guidelines can help you find out.
How much water should you drink each day? It's a simple question with no easy answer.
Studies have produced varying recommendations over the years. But your individual water needs depend on many factors, including your health, how active you are and where you live.
No single formula fits everyone. But knowing more about your body's need for fluids will help you estimate how much water lớn drink each day.
What are the health benefits of water?
Water is your body's principal chemical component and makes up about 50% lớn 70% of your body toàn thân weight. Your body toàn thân depends on water lớn survive.
Every cell, tissue and organ in your body toàn thân needs water lớn work properly. For example, water:
- Gets rid of wastes through urination, perspiration and bowel movements
- Keeps your temperature normal
- Lubricates and cushions joints
- Protects sensitive tissues
Lack of water can lead lớn dehydration — a condition that occurs when you don't have enough water in your body toàn thân lớn carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water vì thế you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body toàn thân lớn function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
What about the advice lớn drink 8 glasses a day?
You've probably heard the advice lớn drink eight glasses of water a day. That's easy lớn remember, and it's a reasonable goal.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than vãn eight glasses a day might be enough. But other people might need more.
You might need lớn modify your total fluid intake based on several factors:
- Exercise. If you vì thế any activity that makes you sweat, you need lớn drink extra water lớn cover the fluid loss. It's important lớn drink water before, during and after a workout.
- Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes.
- Overall health. Your body toàn thân loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation lớn drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
- Pregnancy and breast-feeding. If you are pregnant or breast-feeding, you may need additional fluids lớn stay hydrated.
Is water the only option for staying hydrated?
No. You don't need lớn rely only on water lớn meet your fluid needs. What you eat also provides a significant portion. For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight.
In addition, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks — such as coffee and soda — can contribute lớn your daily water intake. But go easy on sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than vãn needed.
How vì thế I know if I'm drinking enough?
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
Your doctor or dietitian can help you determine the amount of water that's right for you every day.
To prevent dehydration and make sure your body toàn thân has the fluids it needs, make water your beverage of choice. It's a good idea lớn drink a glass of water:
- With each meal and between meals
- Before, during and after exercise
- If you feel thirsty
Should I worry about drinking too much water
Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt lớn prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium nội dung of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.
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Oct. 12, 2022
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