How Much Water Should I Drink to Stay Hydrated?

How Much Water Should I Drink to Stay HydratedWater makes up about 60 percent of the human body, and without enough of it, dehydration can set in, causing dry mouth, tiredness, and headaches (no wild partying required). Another reason to drink up: Getting the right amount fluids daily could be the difference between feeling drained and running like a well-oiled (read: hydrated) machine.

1. H 2 the Izz-0 — Why It Matters

To stay hydrated, it’s essential to replace the water our body is constantly losing by breathing, perspiring, and— ahem— using the bathroom. We use that H2O to flush toxins, carry nutrients around the body, and protect sensitive tissue, like the nose and mouth [1]. For adult males, that means about 3.7 liters of fluids per day (nearly 16 cups), while ladies need roughly 2.7 liters (or 11 cups) per day, studies show.

But not all fluids need to come from water or even liquids. Everything from milk to fruit juice and even coffee, tea, and soda can contribute to our daily fluid intake, though water is still the best bet for avoiding excess calories. On average, food also provides about 20 percent of our daily fluid intake, but it can account for more if we reach for water-rich foods like fruits and veggies (think lettuce, oranges, tomatoes, etc.).

So taking into account that 20 percent from food, in a temperate climate, men need to drink 3 liters (about 13 cups) of fluids daily, and women need 2.2 liters (about 9 cups).

2. Just Add Water — The Answer/Debate

But not everyone’s hydration needs are the same. Age, climate, activity level, and illness can all effect daily needs— and how much we’re each affected by those factors varies, too. Some researchers even suggest sedentary humans in climate-controlled environments need not worry about the old 8×8 rule. Studies show thirst may be a better guideline than numbers, since most of us get plenty of H2O just by letting our conscience— err, mouths— be our guide. And there’s no need to overdo it. Drinking more water than we need doesn’t necessarily have any added benefits (unless frequent runs to the bathroom could be considered a benefit).

But don’t be fooled into thinking only hot temps require upping the water intake. When the weather outside is frightful, all those layers can cause sweating, and dry, heated indoor air can sap skin of moisture. No matter what the weather, when exercising, drink one to two cups pre-workout and an additional half to one cup every 15 to 20 minutes. Post-gym, continue to replace any lost fluids and electrolytes (that means 16-20 ounces per pound of body weight lost during the workout). When in doubt, urine color (yeah, we went there) can be a good indicator of whether the body’s getting enough H20. When well hydrated, urine should be light yellow or colorless— though we don’t recommend calling in a pal for a second opinion (that’s what doctors are for, right?).

3. The Takeaway

On average men need 3.7 liters of fluids per day, and women need 2.7 liters. All fluids count, including milk, juice, coffee, tea, and even water-rich foods. Thirst and urine color might be better guidelines for staying hydrated. Weather, activity level, illness, and age can all impact water needs.

Courtesy

Image Source

About the Author

Gterd

10 Comments

  • July 13, 2016 at 9:06 pm

    516898 816213I discovered your blog internet website on bing and appearance several of your early posts. Preserve up the extremely great operate. I just now additional the RSS feed to my MSN News Reader. Seeking toward reading far much more on your part down the road! 142495

  • July 25, 2016 at 12:17 am

    748093 636740I just want to tell you that Im extremely new to weblog and honestly liked this web website. Much more than likely Im planning to bookmark your blog post . You definitely come with exceptional articles and reviews. Bless you for sharing your web website. 905980

  • Eric Cain said:
    July 28, 2016 at 1:11 pm

    398202 609240There is noticeably a lot to know about this. I believe you made some nice points in features also. 597382

  • Optimierung said:
    August 3, 2016 at 11:47 pm

    45195 463351I surely did not realize that. Learnt some thing new these days! Thanks for that. 299179

  • job openings said:
    August 9, 2016 at 10:31 am

    383945 583423when i was a kid, i really like to receive an assortment of birthday presents like teddy bears and mechanical toys, 666391

  • August 11, 2016 at 11:40 pm

    271503 464035hi, your internet site is genuinely very good. I truly do appreciate your give very good outcomes 530597

  • adu ayam said:
    August 12, 2016 at 5:19 am

    949648 266372Extremely educating story, saved your website for hopes to read much more! 158828

  • August 13, 2016 at 9:06 am

    583779 96512Wow Da weiss man, wo es hingehen muss Viele Grsse Mirta 922224

  • August 13, 2016 at 10:24 am

    829722 263929I believe this really is among the most significant information for me. And im glad reading your write-up. But want to remark on some common points, The internet web site style is perfect, the articles is actually excellent : D. Excellent job, cheers 215649

  • теилим said:
    August 17, 2016 at 3:36 am

    848184 664317I like what you guys are up too. Such smart function and reporting! Carry on the superb works guys I?ve incorporated you guys to my blogroll. I feel it will improve the value of my internet web site 473207